People take supplements to improve or optimize their health.  So what happens when you look at the label, and the ingredient list is filled with unrecognizable additives? 

 

The truth is that not all supplements are created equal, and many consumers aren't aware of the differences in quality.  Some supplement companies use unnecessary ingredients during the manufacturing process to extend the shelf-life or improve the product's appearance.  Other times ingredients are included simply because they are inexpensive and allow the brand to save money.

 

Many of us read food labels to help us make healthier choices. It's just as important to do this with your supplements.  Many of the additives used in supplements have significant downsides that can impact people who may be sensitive due to allergies or intolerances.  And some additives should be avoided because of associations with longer-term health concerns. 

 

Here are the additives to look for on your supplement label and why you'll never find them in a Pure Encapsulations® product.

 

1. Titanium dioxide. Titanium dioxide may be used as a filler or coloring agent to improve a tablet’s appearance. makes the supplement white to avoid any offputting colors. It's also used to whiten products like paint, makeup, and sunscreen.

 

While titanium dioxide is a common filler, there are several reasons you may want to be aware of it as it has been linked to several health concerns, including allergies, immune system dysregulation and cellular damage.ⁱⁱⁱ

 

Multiple countries have banned titanium dioxide as a food additive, citing evidence that it just isn't worth the health risks.^iiiiv  Yet, it's still allowed in food and supplements in many global health markets.

 

2. Magnesium stearate. Magnesium stearate is a flow agent, which means it's added to a product to keep it from sticking to equipment during the manufacturing process.  It is also used as an additive (anti-caking agent) as it  keeps the ingredients from sticking together inside the capsule.  When used as a processing aid, a supplement manufacturer will add it to speed up production.

 

3. Coatings and shellacs.  Another additive used for appearance, coatings, make your capsules look or taste better if the active ingredients are bitter.  It also is added to time-release products to help them withstand the digestive process.^v

 

Shellac, in particular, is used to make your pill look shiny, and it's the same coating used in cosmetics like mascara and lipstick. Other coatings and finishes added to supplements for appearance-sake can be made up of chemicals that are known endocrine disruptors, including plastics, phthalates, and surfactants. 

 

4. Artificial coloring.  Many are familiar with artificial colors in processed foods, but they are also added to supplements.  Supplement companies will often add them to help consumers connect to a product or make up for color lost in processing.  For example, since many associate vitamin C with the color orange, a manufacturer may invest in artificial coloring to match this association.

 

But artificial sweeteners are just that—artificial.  Unlike natural colors, they are associated with several health concerns.^viviiviii As a result, some countries will add warnings to food labels when food dyes are added.^ix  While most studies focus on artificial colors in food, it's worth considering how they may impact long-term health if exposed via your supplements.  Further, these additives are entirely unrelated to the product's effectiveness, so adding them is unnecessary.

 

5. Artificial flavors and sweeteners are added to improve the taste or mask the bitterness of supplements, artificial sweeteners are used in sugar-free foods. They are much sweeter than regular sugar without calories, so they carry an appeal for supplements manufacturers who want to avoid sugar in their products.

 

However, in recent years, research has been taking a closer look at artificial sweeteners, especially in our food, and their potential impact on health.^{xxi  xii}

 

6. Chemical preservatives. Preservatives are added to food and supplements to extend shelf-life and prevent microbial growth. The list of approved added chemical preservatives is long, but some of the most common include parabens, sulfites, and benzoates.  Those with food or chemical sensitivities can be especially vulnerable to these additives, even if they are generally considered "safe” as  these chemicals are linked to all types of health disturbances, depending on which one is added.^xiiixiv .^xv

 

7. Hydrogenated oils. Hydrogenated oils, or trans fats, are added to products as a filler or to extend shelf-life. It's well-accepted that hydrogenated oils are dangerous to our health and are no longer allowed in food products. 

 

The main concerns with hydrogenated oils are related to cardiovascular and metabolic problems.^xvi Despite these troubling statistics, small amounts of hydrogenated oils are still allowed in food and supplement products.

 

8. GMOs. Genetically modified organisms, or GMOs, are defined as a product that has had its genetic material (DNA) altered.^xvii  Soy and corn are some of the most common GMOs in the food supply and are also used in supplements. It's estimated that more than 82% of soy grown worldwide is genetically modified.^xviii  All Pure Encapsulations ingredients, including those derived from corn, are GMO-free. We obtain statements from each of our suppliers certifying that the ingredients do not contain GMOs. For some nutrients, we conduct PCR testing to confirm the absence of genetically modified material.

 

How to keep additives safely out of your supplements

 

Choosing supplements without these ingredients is vital if you are trying to better your health.  The last thing you want to do is unknowingly add to your toxic burden or exacerbate any health concern.  Even a trace amount of some of these additives can impact sensitive people.  And for people who want to improve their long-term health, it is extremely worthwhile to be aware of many of these ingredients.

 

 

^{Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master's degree in nutrition and over ten years of experience as a registered dietitian. You can learn more about Caitlin Beale, MS, RDN at www.caitlinbealewellness.com.}

 

^{+The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.}

It is impossible to talk about wellness without considering your immune health.  While the phrase wellness can mean something different to everyone, at its core being well is about nourishing the body so you can thrive at all stages of life.  Your immune system is the foundation that supports that journey.

 

Immune cells work hard every day, constantly making decisions and taking action to protect you against environmental threats and pathogens.  But lifestyle factors, especially nutrition, play a huge part in how well it functions.

 

If wellness is a priority for you, learning about these five critical nutrients is an essential first step.

 

How does your immune system keep you healthy?

 

A well-functioning immune system means that your body can defend itself against anything that could adversely affect your health.

 

The immune system is comprised of two parts:ⁱ

 

• Innate: The innate immune system acts as a first responder to protect you against perceived threats like viruses, bacteria, or toxins.ⁱⁱ  While it cannot differentiate between various pathogens, it works by sending a message to your immune cells to respond quickly to take care of the problem. 

 

• Adaptive. The adaptive immune system kicks in after recognizing specific threats and responds with targeted antibodies.ⁱⁱⁱ 

 

A simple way to think about the adaptive immune system is to consider children who attend daycare early.  The first few months are often miserable as they pick up every bug they are exposed to.  Over time, their immune system wakes up, recognizes the same germs or antigens, and can fight back.  This is the adaptive (with help from the innate) immune system at work.

 

Both branches of your immune system depend on proper nutrition, especially micronutrients, to function optimally. Research clearly tells us that less-than-optimal nutrition status can lead to a compromised immune system.^iv

 

How can you support your immune system naturally?

 

While this list is not exhaustive, here are five crucial nutrients that help you maintain a healthy immune system.

 

1. Zinc.  If you have ever woken up with a sense of feeling exceptionally run down or that your body is trying to fight something off, consider reaching for zinc.  Supplemental zinc can help you feel better faster if taken at that first sign, according to research.^v 

 

An essential nutrient for a well-functioning and responsive immune system, zinc supports optimal immunity while promoting healthy inflammation levels.^vi  It also acts as a critical cofactor for hundreds of enzymatic reactions, many related to immunity.^vii 

 

Studies suggest that people with the lowest zinc status see the greatest benefit from supplementation, but everyone can support their immune health with zinc.  You can start by including rich sources of zinc in your diet, such as:^viii

 

• Oysters (by far the richest source with over ten times more zinc than other sources)
• Meat
• Eggs
• Legumes

 

However, if you feel a funny tickle in your throat, short-term zinc supplementation helps you get over it quickly.^ix

 

2. Vitamin C.  Vitamin C is probably the most well-known remedy for immune health. It’s an essential water-soluble vitamin (meaning the body doesn’t store it and will excrete excess in urine) that acts as an important antioxidant in the body.^x

 

Since vitamin C has become a go-to for immune health, there’s a lot of research examining its efficacy.  Even with all the studies conducted, results are mixed on exactly who benefits the most from supplementation, but vitamin C does appear to help decrease symptoms quickly if you take it as soon as you aren’t feeling well.^xi  It may help your immune system function efficiently, even reducing the frequency of catching something by half when taken preventatively.^xii 

 

Vitamin C is easy to obtain in a healthy diet rich in fruits and vegetables.  Some of the highest sources include:^xiii

 

• Citrus
• Kiwi
• Leafy greens
• Cruciferous veggies like cauliflower, broccoli, or cabbage
• Bell pepper
• Strawberries
• Guava

 

It is always a good idea to get your nutrients from food first, but supplementation may add additional benefits as noted above.

 

3. Vitamin D.  For the last few years, vitamin D is having its moment in the sun.  From bone formation to cell development, vitamin D is a critical nutrient for many aspects of health, including your immune system.  Receptors for vitamin D are found on your immune cells, suggesting that vitamin D may positively influence their responsiveness.^xiv 

 

Studies on vitamin D show significant improvements in immune health with supplementation, especially for those with lower vitamin D status.  A vitamin D deficiency may mean you are more likely to pick up a bug than someone with normal levels.^xv  Even infants born to moms who supplement with vitamin D can see a benefit, with maternal supplementation tied to healthy immune responses later in life.^xvi

 

Unlike many other nutrients, it is not easy to get vitamin D from food (unless the food has been fortified with vitamin D in processing like milk or orange juice).  Fatty fish, egg yolks, liver, and beef all have small amounts but likely not enough.^xvii

 

The ideal way to get enough vitamin D is through exposure to sunlight, where the interaction with UV light converts the hormone in your skin to the active vitamin.  But with so many factors influencing your ability to properly make and absorb it (including the color of your skin, sunscreen use, time of year, and geographical location), supplementation is often necessary.^xviii

 

 

4. N-Acetyl-L-Cysteine (NAC).  NAC is an amino acid that acts as a precursor to glutathione, your body’s master antioxidant.^xix  Antioxidants help protect the body against free-radical damage while supporting a healthy inflammatory response.  NAC may support a strong immune response by affecting antioxidant activity in your body and influencing inflammation regulation.

 

Inflammation is a normal part of your immune response, acting as a distress signal from immune cells that eventually resolves with healing and repair.  It only becomes a problem when the inflammatory signal is stuck in the on position, and the body is constantly revved up.  NAC may help the body calm down this over-activation to cool down the inflammatory response.^xx

 

5. Selenium.  Another powerful antioxidant, selenium is a critical nutrient for your immune system, supporting reductions in oxidative stress and inflammation in the body.^xxi  It may also aid in turning your immune cells on so they can get to work, especially macrophages, a type of immune cell that destroys microorganisms and removes them from the body.^xxii

 

People with suboptimal amounts of dietary selenium may have impaired immune responses.  For example, research suggests that low levels of selenium can increase susceptibility to certain conditions related to inflammation because of the role it plays in managing inflammatory chemical messengers.^xxiii

 

Selenium can be obtained through diet, with the richest sources being organ meats, brazil nuts, and seafood.^xxiv  You can also find selenium in grains, bread, and meat.  However, the amount of selenium present in foods can vary depending on the soil content where the product or animal’s food was grown.  Supplemental selenium may be indicated to support the immune system to bring levels up to optimal amounts. 

 

 

The Takeaway: Nutrients and your immune system

 

Lasting wellness requires an understanding and appreciation of the immune system.  Like any system in our body, immunity is influenced by many lifestyle factors, especially our diet. 

 

Many nutrients play a role in the development, functionality, and responsiveness of your immune system.  While making sure your diet is rich in foods that provide these nourishing micronutrients is a natural first step, supplementation can provide added value in some cases, especially if you need higher doses or have low levels of specific nutrients.  A conversation with your healthcare practitioner, along with baseline lab values, can help you determine if supplementation is right for you.

Inflammation, an immune-mediated reaction, is how your body defends itself against potential harm.  Redness, swelling, or fever are all typical, healthy examples of acute inflammation.  If you are hurt or sick, acute inflammation sends a message to promote healing and repair. It usually only lasts a few days, and soon the body can relax into a normal state of equilibrium.ⁱⁱⁱ

 

But what happens when the inflammatory process doesn’t turn off?  With inflammation, altered immune signaling pathways continue to produce inflammatory messengers for months or years.  The result is a revved-up immune system that throws your body out of balance. 

 

Over time, inflammation response can add up and contribute to significant health concerns, but the good news is that you can take steps to limit the impact on your body.  Herbal extracts are one simple but potent way to help your body with the healthy inflammation support.

 

What contributes to inflammation?

 

Many of the risk factors associated with inflammation connect to your lifestyle, including weight, diet, stress, and sleep.  As you age, your body’s production of inflammatory molecules naturally increases.  These increases may be related to the accumulation of free radicals over time, reduced efficiency of your mitochondria (the energy producers of your cell), and a decrease in protective hormones like estrogen.ⁱⁱⁱ 

 

Extra body weight can also contribute as fat tissue secretes its own pro-inflammatory cells^iv along with a diet high in refined sugar or unhealthy fats.  Put all together, these daily exposures can further oxidative stress and inflammation in your body. 2

 

Musculoskeletal or gastrointestinal inflammation is tricky because while some do experience symptoms like discomfort, fatigue, or digestive concerns, many people aren’t even aware until it becomes a bigger problem.  Numerous health concerns are attributable or worsened by chronic inflammation and oxidative damage.^v

 

This is why there is such an emphasis on anti-inflammatory diets to reduce these daily insults by including foods known to support a healthy inflammatory response and antioxidant activity.^vi 

 

But beyond the food you eat, there are a few extra special spices and herbs that provide strong support for inflammation. 

 

Botanical extracts for inflammation support

Turmeric (Curcuma longa)

 

The curry from your favorite Indian food restaurant gets its rich, yellow color from this powerful spice.  Used in Ayurvedic cooking and traditional Chinese medicine, turmeric maintains a heatlhy inflammation response and provides antioxidant properties.  In research, many of the health benefits attributed to turmeric are due to a compound found in turmeric called curcumin.

 

Curcumin has been well-studied for its interaction with inflammatory molecules and antioxidant influence in your body.^vii  It may support reductions in oxidative stress and inflammation through its ability to interrupt pro-inflammatory signals.  It also may help to balance free radical damage by supporting antioxidant activity.7

 

Many studies have linked curcumin supplementation with joint inflammation support.^viii Occasional joint discomfort is a sign of inflammation, so this may be why curcumin appears so supportive for improvements with occasional joint discomfort.^ix  It also can help with reductions in markers of inflammation associated with certain health conditions.^xxi 

 

As turmeric interest has grown over the past few years, recipes for golden milk (a warm drink made by mixing dairy or plant-based milk, turmeric, and other spices), soups, and curries are increasingly popular.  Including a few turmeric-rich recipes a few days a week can be a delicious way to get more into your diet.

 

At the same time, supplementation can also bump up your intake. It’s important to note that turmeric absorption is improved with the consumption of fat and black pepper. Many supplements have been designed with this in mind to support optimal absorption.

 

Ginseng (Panex Ginseng)

 

Panex Ginseng (also known as Asian Ginseng) is a special botanical because of the many ways it supports your body.  There are multiple types of ginseng, but Panex Ginseng is the most commonly used and researched.^xii  It’s often used to promote vitality and to support the body during periods of occasional stress.^xiii

 

Ginseng may support inflammation in the body through its effects on your stress response.  It’s categorized as an adaptogen, meaning it supports a healthy stress response in the body.  Stress can be a significant contributor to inflammation due to the upregulation of stress hormones, but ginseng may help calm the adrenal response, reducing the impact of stress hormones on your body.^xiv

Ginseng may also play a role in supporting the release of inflammatory cytokines as part of a healthy immune response.^xv  A small study conducted on college students also found that ginseng supplementation improved inflammatory markers post-exercise and supported improvements in blood sugar response.^xvi

 

While you can find recipes for ginseng in soups or teas, it has a bitter taste, so it is more commonly used in tonics or supplements.

 

 

Indian Frankincense (Boswellia Serrata)

 

While this herb isn’t likely to be found in the everyday kitchen, it has a long, ancient history in Ayurvedic medicine.  Boswellia is a resin from the Boswellia serrata tree. It can be taken as a supplement, tincture, or used as an oil to promote healthy joints, connective tissue and colon function by supporting healthy inflammation response.^xvii

 

The acids in Boswellia have been studied for their effect on the inhibition of inflammatory signaling molecules, especially those associated with pain and free radical damage.17  While more recent studies on humans are needed, research does suggest that the acids in Boswellia appear to disrupt a specific pro-inflammatory enzyme that provides support for mobility and occasional joint discomfort.^xviii  It may even positively impact recovery for those with neurological conditions by supporting a reduction in inflammatory markers.^xix

 

Interestingly, a significant contributor to oxidative stress is overexercising.  Daily physical movement is an essential part of a healthy lifestyle, but overdoing it can increase free radical damage and inflammation in your body.  A study examining athletes who took a combination supplement of Boswellia and curcumin found that following a Mediterranean diet pattern improved several markers of inflammation in all athletes, but those that also took the supplement saw even more improvements.^xx

 

Boswellia likely isn’t something you would add to a weeknight meal, but it is easy to find in supplemental form.

 

 

Takeaway

 

The more we learn about inflammation and the body, the more obvious it becomes that taking daily measures to support reduction is not only essential but a simple way to empower yourself on your health journey. It’s always helpful to discuss supplements with your healthcare practitioner. Still, a significant benefit of these herbs is that they are gentle yet effective.

While you can’t stop the natural progression of aging, you can make lifestyle choices that reduce the inflammatory burden in the body.  In combination with healthy habits, especially anti-inflammatory foods, these botanicals can be a powerful tool to support a healthy inflammatory response.

There’s no way around it; sleep deprivation can be overwhelming. It makes it harder to do anything, negatively affects your mood, and even can increase your cravings for sugar. But even further, sleep deprivation is associated with weight gain, immune system dysregulation, and increased risk for other health concerns.ⁱⁱⁱ 

 

Sleep issues can mean you have a hard time falling asleep, staying asleep, or just don’t feel rested when you wake up, even if you’ve slept through the night.

 

Natural solutions for sleep are attractive because they can support the body’s natural sleep rhythms. Here are lifestyle facts you can try to help you get a better night’s rest.

 

Diet

 

A nutrient-dense, well-balanced diet is vital for all aspects of health, including sleep. Certain foods and diet patterns can impact how well you sleep.

 

For example, eating too late at night before bed can make it more challenging to fall and stay asleep. Your body can’t go into a state of relaxation and repair because it’s too busy working on digesting your food.

 

Multiple studies also suggest an association between those who eat high fat or high glycemic carbohydrate diets with low vegetable intake and poor sleep quality.ⁱⁱⁱ Sleep and food metabolism are also closely linked as sleep deprivation is associated with increases in hormones that make you feel more hungry or even regulate blood sugar. iv  So you wake up feeling tired, which makes you hungrier and more likely to reach for unhealthy foods, creating a vicious cycle.

 

Instead, nutrient-rich diet patterns like the Mediterranean diet are associated with sleep improvements.^v  The Mediterranean diet focuses on fiber-rich foods like whole grains, fruits, and vegetables. It also emphasizes healthy fats from olive oil and avocados and minimizes processed foods.

 

Additionally, foods high in tryptophan like turkey, milk, or oats may help with sleep as tryptophan is a precursor for 5-HTP (5-Hydroxytryptophan).  5-HTP is a compound produced in the body from the amino acid tryptophan that then gets turned into to serotonin.^vi  Serotonin is a calming neurotransmitter that promotes relaxation, and tryptophan helps make it.

 

Similarly, tart cherry, a precursor for the body’s natural melatonin production, may also help with sleep.^vii  Melatonin is a hormone made by the pineal gland in your brain that helps regulate natural circadian rythmns in the body. It rises at the end of the day when it’s stimulated by waning light to help prepare you for sleep.

 

Healthy movement

 

Moving your body, especially earlier in the day, can support better sleep. Not only does it help calm your mood or feelings of stress, but it can also just make you feel more tired at the end of the day.

 

Exercise is linked to deeper sleep, as well as improving the quality of your sleep cycle. Interestingly, a meta-analysis that examined the impact of physical activity on sleep found that exercise supports total sleep time, how long it takes to fall asleep, and quality of sleep.^viii

 

One study on healthy adults with difficulty sleeping found that a sixteen-week program that promoted aerobic exercise and sleep hygiene education (how to design your sleep environment to encourage sleep) helped with sleep quality, mood, and overall quality of life.^ix

 

The timing of when you exercise is something else to consider. Some people can’t exercise later in the day because it makes them feel too energized at night. Listening to your body and individualized response can help you choose what’s best for you.

 

 

Supplements

 

In addition to lifestyle changes, there are also supplements to further support rest and relaxation:

 

Melatonin

 

Melatonin is one of the most well-known and popular natural sleep solutions as it promotes natural sleep cycles. Melatonin is a hormone produced by the pineal gland, the organ that regulates the body’s wake/sleep/wake cycle. Time of day influences this hormone’s cycle of production and release — melatonin levels naturally rise in the evening and fall in the morning. 1 mg of melatonin taken close to bedtime  contributes  to the reduction of time taken to fall asleep.^x

 

Passionflower

 

Passionflower is a vine used in traditional medicine for its calming effects on the body. Passionflower is said to have soothing effects that promote a sense of relaxation.^xi

 

Ever lie awake in bed, unable to quiet the thoughts running through your head?  Passionflower could help. It may help reduce feelings of stress or occasional worry that can interrupt your sleep.^xii  Some studies suggest that passionflower tea supported a restful night’s sleep in healthy adults with occasional sleep problems more than placebo.^xiii

 

Valerian

 

Valerian root is another botanical used for many years in traditional medicine and by herbalists to promote sleep and relaxation. Current studies also point towards its effectiveness for sleep quality, as noted by a systematic review of sixteen different studies.^xiv

 

It could help with sleep quality and quantity because of its interactions with gamma-aminobutyric acid (GABA) to help relax your nervous system. GABA is a neurotransmitter that helps calm down the nervous system.^xv

 

Lemon balm

 

Another gentle botanical, lemon balm, is often used to support occasional feelings of nervousness and stress that could interrupt sleep.^xvi  It’s an herb named after its unique lemon scent and can be taken as a tea or a tincture. One study found that drinking a lemon-balm-infused drink or yogurt supported improvements in stress and mood.^xvii

 

Lemon balm is often used in combo with other botanicals to help sleep, which can improve effectiveness. A study that combined valerian and lemon balm found that the supplements helped improve feelings of restlnessness to support better sleep when combined.^xviii  This herb may have the same GABA modulating benefits as seen with valerian.^xix

 

Chamomile

 

Of all the herbs, you may be the most familiar with chamomile, especially chamomile tea, for relaxation and sleep support.^xx  Chamomile is a soothing botanical that supports a sense of calm. You’ll often find chamomile as a part of a sleep-supporting supplement with other calming herbs.

 

Chamomile may help you sleep by binding to receptors that stimulate calm feelings in your brain. A systematic review of studies using chamomile for mood support and sleep quality found that it significantly supported improvements in sleep quality and feelings of worry.^xxi

 

Supporting Sleep With A Healthy Lifestyle

 

Getting a good night’s sleep is critical for your health and well-being. Many people struggle with sleep, but there are many ways to try to get better rest.

 

You can start by looking at your diet and eating patterns. Make sure you are also moving your body daily. Additionally, you may want to consider natural botanicals like chamomile, lemon balm, valerian, and passionflower for extra support. Altogether these options can be a holistic way to improve your sleep.

 

^{Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master's degree in nutrition and over ten years of experience as a registered dietitian. You can learn more about Caitlin Beale, MS, RDN at www.caitlinbealewellness.com.}

 

^{+The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.}

 

 

We all know how important the microbiome is for gut health and health overall. Probiotics can help improve our gut flora, so it is no surprise that people are looking for that one perfect food or supplement to solve all their digestive problems, but what other solutions are there to improve gut health? 

 

The truth is that digestive health requires a multifaceted approach.  While traditionally popular supplements like probiotics can be an essential part of your plan, they are only one piece of the puzzle. 

 

Long-lasting gut health starts with an appreciation of what it means to have a healthy gut, so you can find the best way to support your individual needs.

 

What makes a gut healthy?

 

Despite all of the exciting research on gut health, there is still so much we don’t know about the vast array of species that live in our GI tract.  It was less than fifteen years ago that the NIH initiated the gut microbiome project to learn more about our microbes.ⁱ

 

We know for sure that the symbiotic relationship between our gut microbiome and our GI tract sets the stage for overall health.  Our gut health is imperative for wellness as we now know it influences so many health conditions.ⁱⁱ

 

But what does it actually mean to have a healthy gut?  At a foundational level, a healthy gut:

 

• Has a healthy balance of diverse microflora.
• Supports digestion so we can obtain the nutrients we need from the food we eat.
• Effectively eliminates waste products through regular bowel movements.
• Maintains a healthy gut lining to protect our body from the outside world while keeping our immune system functioning to reduce inflammation in the body.

 

Needless to say, it takes more than one food or supplement to support all these processes. 

 

 

Diet plays a primary role in gut health

 

Diet is the number one predictor of gut health for microbial composition and diversity.ⁱⁱⁱ  A nutrient-dense diet rich in polyphenols and healthy fats provides a nourishing environment for the gut bugs and keeps the gut lining healthy and happy.

 

Specifically, one of the main predictors of gut health is dietary fiber, mainly due to prebiotics.  Prebiotics act as food for your gut bacteria.^iv  They are resistant to the acidic pH in your stomach and not absorbed in the small intestine.  Instead, they make their way down to your colon, where they are fermented by your gut bacteria.

 

Prebiotics include mainly non-digestible carbohydrates (for example, resistant starches and the oligosaccharides fructans and galactans), but can also come from polyphenols found in foods like cranberry, cacao, or blueberries.^vvivii

 

Multiple studies point to the health benefits of prebiotics through their influence on our gut bacteria.  They can also support the gut immune response and gut barrier by producing short-chain fatty acids (SCFA).^viii 

 

What are short-chain fatty acids (SCFA)?

 

SCFA are beneficial byproducts of bacterial fermentation that play a significant role in maintaining a healthy gut environment. ix

 

They promote gut health by:^xxixiixiii

 

• Influencing a healthy inflammatory response.
• Acting as a source of energy for your colon cells (colonocytes).
• Supporting cellular signaling and division.
• Creating a beneficial, acidic environment within the colon.

 

The benefits of SCFA extend far beyond your GI tract walls, with research showing they may play a role in hormone and appetite regulation, weight management, and general support for reducing inflammation levels everywhere in the body.^xiv

 

Alongside probiotics (which are essentially a dose of the same healthy microorganisms that live in the gut), prebiotics work synergistically to maintain a healthy balance of beneficial gut bacteria that produce SCFA. 

 

In addition to dietary sources like sunchokes, garlic, onion, chicory root, asparagus, legumes, or leeks, you can find prebiotics in supplemental form.  Supplements can fill in the gaps in your diet and are often found in combination with probiotics to provide additional support for general wellness or health conditions.^xv

 

 

Additional strategies for gut healing

 

But what happens if you are on a gut healing journey due to a health issue?

 

Sometimes this means you can’t digest prebiotic fiber well and need more than probiotics to support your gut environment. 

 

Continuing the principles of a healthy diet remains a critical foundation, but there are other supplements you may consider that can help support the repair process.

 

Digestive enzymes

 

Protein, fat, and carbohydrates each have specialized enzymes that help break them down into smaller, absorbable units during the digestive process.  For example, proteases are released in response to dietary protein, amylase for carbs, and lipase digests fat.^xvi

 

Your body naturally makes these enzymes, but supplementation can be beneficial when certain health conditions or food sensitivities and intolerances interfere with the digestive process.^xvii  In this case, supplemental exogenous enzymes (coming from the outside versus endogenous meaning inside the body) can help. 

 

Like probiotics or prebiotics, digestive enzyme supplementation is part of a big-picture approach to gut health.  One study found a supplement of prebiotics and digestive enzymes combined with a common medication for digestive conditions improved symptoms of occasional abdominal pain, bloating, gas, and overall reports of well-being while the medication alone did not.^xviii

 

Another natural approach is bromelain, plant enzyme found in the stem of pineapples.  Bromelain supports digestion by acting as a natural digestive enzyme source for protein.  When taken in between meals, bromelain supports a healthy inflammation response that can move outside of the digestive system and into circulation.^xix

 

Digestive enzymes can support optimal digestion so you can effectively obtain nutrients from the food you eat while promoting healthy waste elimination.

 

L-glutamine

 

The amino acid glutamine is well studied for its effects on the health of the intestinal wall and the role it plays in pro-inflammatory signaling.^xx 

 

The cells that line the small intestine, which regenerate every four to five days, preferentially use glutamine as an energy source.^xxi  While glutamine is naturally present in protein-rich foods, supplementation with glutamine has been shown to support protein synthesis and strengthen the intestinal barriers known as tight junctions.^xxii

 

Tight junctions are the gatekeepers of the gut wall, only allowing certain nutrients, water, or particles into circulation.  When the gut wall is impaired due to temporary inflammation, it can allow pathogens or toxins into circulation.  Reducing inflammation in the gut is essential for maintaining these barriers, and supplementation with glutamine can support this process.^xxiiixxiv 

 

 

Demulcent herbs

 

Sometimes part of the gut-healing process requires a combination of short-term and long-term approaches.  If there is inflammation or discomfort that interferes with proper digestion, demulcent herbs may help cool down the irritation.  Demulcent herbs are those that may have a soothing, calming effect on inflamed gut tissue.^xxv  Examples include deglycyrrhizinated licorice, aloe vera, marshmallow root, and slippery elm. 

 

Herbs have a long history of use in traditional medicine. There are a few small studies that point towards their benefits in more recent research.  For example, slippery elm may support inflammation response and free radical damage in the gut.^xxvi  Licorice root has also been studied for its ability to support a reduction in uncomfortable digestive symptoms like occasional boating or abdominal pain.^xxvii

 

Choosing your individual approach for gut health

 

The best approach to gut health should be individualized for you and your body.  Focusing on your diet is a vital first step for optimal digestion, but you may choose to include some of the above ingredients to give the body the extra support it needs.  Working with a health-care practitioner can help you narrow down the best choices for your journey if you are not sure where to start.