Our gut and the role it has to play in our intuition and emotions has been part of our language for centuries but it’s only comparatively recently that we have become more aware of our gut health.
Our gut, it turns out, is linked to everything from our immune system to our ability to absorb nutrients and our overall wellbeing. It is, in some instances, even referred to as our “second brain”. Or, our enteric nervous system (ENS), to use the scientific term. The ENS that regulates our gut uses the same chemicals and cells as the brain to help us digest and to alert the brain when something is amiss.
It’s also home to 200 different species of bacteria and other micro-organisms which are known as our gut microbiome. These “friendly” bacteria help to break down our food and convert it into nutrients our body can use. They also contribute to a healthy digestive system, metabolism and our general health.
A flourishing market
Alongside the growing interest in gut health comes the burgeoning supplement market.
The UK probiotics market was valued at around £1.47bn in 2022 and is predicted to reach £2.2bn by 2031, according to Growth Markets Reports.
There are now hundreds of different supplements that claim to help with everything from abdominal pain to glowing skin but many, such as the currently popular Symprove, which costs £79.99 for a one-month supply, come with a hefty price tag. Are they worth the money?
“It’s a very nuanced topic and I would never tell people that they can just pop a pill and make their gut better,” says nutritionist Emma Bardwell. “Stress, diet, sleep, alcohol and exercise all play a significant part in improving the gut microbiome.”
Broadly speaking, gut health supplements come in three different categories; prebiotics (which contain live microorganisms intended to maintain or improve the “good” bacteria in the body), probiotics (which are supposed to help restore the natural balance of bacteria in your gut, especially after illness or treatment), and postbiotics (which are created in the gut and which create short chain fatty acids which help maintain gut barrier function). Probiotics are believed to boost the number and variety of good bacteria in the colon and to help your digestive and general health.
When it comes to probiotic supplements, the best ones come in delayed release capsules. Sophie Medlin, consultant dietician at CityDieticians in London, says: “This ensures the best delivery of live bacteria into the colon. Liquid and powder forms are generally less effective in terms of delivering live bacteria.”
Fibre matters
Anna Mapson, a registered nutritional therapist at Goodness Me Nutrition in Bristol, says it’s also essential to make sure you are eating plenty of fibre too, as it helps your body absorb the supplements. “Different fibres feed different forms of gut microbes, and the more diversity we have in our gut bacteria the better. There is some cross talk between the gut microbes and our brain, skin and respiratory systems, and it’s thought to be linked to how the microbes activate the immune system.”
However, Medlin points out that some supplements, such as prebiotics, can actually be detrimental if you have an existing gut issue. “They can exacerbate it because they ferment in the gut creating more problems.”
Eat the rainbow
The healthier someone is, the less they need to rely on a probiotic supplement. “Ideally, you need to try and eat 30 different plant based foods a week and include wholegrain and fermented foods such as yoghurt and kefir,” says Medlin.
But, if the idea of 30 different plant based food types sounds daunting, it can be broken down by swapping one of your staples for a different version, advises Thalia Pellegrini, a registered nutritionist who specialises in perimenopause. “If, for example, you often use white onions, you could just swap them for red onions or even spring onions,” she notes.
Pellegrini, who also advocates an “eat the rainbow” approach for gut health, believes that, ultimately, you can’t outsmart or out supplement a poor diet but that probiotics can help provide an insurance policy for your health, especially over the winter months.
What to buy
If you decide to invest in a supplement, check the label to make sure they contain Bifidobacterium and Lactobacillus. Bifidobacteria are healthy bacteria that help digest fibre, prevent infections, and produce important compounds, such as B vitamins and healthy fatty acids. Lactobacillus has been shown to help regulate immunity and improve gastrointestinal diseases.
And they don’t always have to be expensive, says women’s health nutritionist, Karen Newby. “I like the BioKults 14 strain supplement and it’s pretty reasonable price-wise. You can extend usage by taking them every other day. Or when you feel run down – probiotics are always part of my immunity supporting toolkit.” The supplements cost from £10.49 for 30 capsules (bio-kult.com)
Mapson, who specialises in IBS (irritable bowel syndrome), says that different strains of live bacteria have different actions in the gut. “For example, Bifidobacterium lactis HN019, and Bifidobacterium lactis BB-12 have been shown to improve constipation. Whereas, for clients who have bloating I would recommend a beneficial yeast called Saccharomyces Boullardii. It can help to reduce IBS symptoms in some people. It’s not a probiotic bacteria, but works in a similar way.” These can be bought as individual supplements or as part of a gut health supplement, usually from around £18 for 40 capsules.
She also points out that supplemental probiotics don’t stay in the gut forever, they pass through. “Whilst they are there they can reduce the sensitivity in your gut as well as decrease colonic pH, which helps nutrient absorption such as iron, so they shouldn’t necessarily be taken on a long-term basis.”
For prebiotics, Mapson prefers a prebiotic powder such as Partially Hydrolysed Guar Gum, which helps feed the good bacteria (available online from £4.95 for 100 grams).
Emma Bardwell recommends the following: “Symprove for reflux issues, a peppermint capsule or Pure Encapsulations (digestive enzymes), available online from £39 for bloating and Optibac (from £10 for seven sachets) as a general supplement.”
You should probably speak to a nutritionist before you start taking a combination of supplements, however.
Gut supplements for kids?
And what about children? Should we be supplementing their gut health, especially fussy beige loving teens like my eldest son?
“Supplements can be useful if your child has recently had an upset stomach or is run down,” says Newby. “I give my two the Proven Back to School probiotics which are chewable (as they don’t really like taking capsules) although some, such as Bioacre’s Mindlinx, can be taken as powder or mixed into yogurts and smoothies.” Available online as a powder from £29.95.
Pellegrini, also a mother of two, agrees. “I’m a fan of Optibac, which has a big range of digestive health supplements and is stocked in most supermarkets. It’s especially useful if your child has had to take antibiotics or if you’ve had a urinary tract infection,” Optibac is available from most supermarkets and online from £7.99 for 10 sachets.
