Our instincts and the role they play in our intuition and emotions have been part of our language for centuries, but it is only relatively recently that we have become more aware of our gut health.
It turns out that our gut is linked to everything from our immune system to our ability to absorb nutrients and our overall well-being. In some cases, we even call it 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 alert the brain when something is wrong.
It is also home to 200 different species of bacteria and other microorganisms known as the gut microbiome. These “friendly” bacteria help 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 thriving market
Along with the growing interest in gut health is the booming market for supplements.
The UK probiotics market was valued at around £1.47 billion in 2022 and is expected to reach £2.2 billion 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, like the currently popular Symprove, which costs £79.99 for a month’s supply, come with a hefty price tag. Is it worth their money?
“It’s a very nuanced subject and I would never tell people that they can just take a pill and improve their gut,” says nutritionist Emma Bardwell, who believes more research needs to be done to find out what works and which doesn’t work. “Stress, diet, sleep, alcohol and exercise all play an important role in improving the gut microbiome.”
Broadly speaking, gut health supplements fall into three different categories: prebiotics (which contain live microorganisms intended to maintain or enhance “good” bacteria in the body), probiotics (which are believed 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 create short-chain fatty acids that help maintain barrier function intestinal). Probiotics are thought to increase the number and variety of good bacteria in the colon and improve your digestive and overall health.
When it comes to probiotic supplements, the best ones come in timed-release capsules. Sophie Medlin, consultant dietician at CityDieticians in London, says: “This ensures the best distribution of live bacteria in the colon. Liquid and powder forms are generally less effective at releasing live bacteria.
Fiber matters
Anna Mapson, a registered nutritional therapist at Goodness Me Nutrition in Bristol, says it’s also essential to make sure you eat plenty of fiber, as this helps your body absorb supplements. “Different fibers feed different forms of gut microbes, and the more diversity we have in our gut bacteria, the better. There is cross-talk between gut microbes and our brain, skin, and respiratory systems, and this is thought to be related to how microbes activate the immune system.
However, Medlin points out that some supplements, such as prebiotics, can actually be harmful if you have an existing gut problem. “They can exacerbate it because they ferment in the gut, creating more problems.”
Eat the rainbow
The healthier a person is, the less they need to use a probiotic supplement. “Ideally, you should try to eat 30 different plant-based foods per week and include whole, fermented foods like yogurt and kefir,” says Medlin.
But if the idea of 30 different types of plant-based foods seems daunting, it can be broken down by swapping one of your staple foods for a different version, advises Thalia Pellegrini, a registered nutritionist specializing in perimenopause. “If, for example, you use white onions often, you can simply swap them for red onions or even spring onions,” she notes.
Pellegrini, who also advocates an “eat the rainbow” approach to gut health, believes that ultimately you can’t outsmart or supplement a poor diet, but that probiotics can help provide an insurance policy for your health, especially during the winter months. .
What to buy
If you decide to invest in a supplement, check the label to make sure it contains Bifidobacterium and Lactobacillus. Bifidobacteria are healthy bacteria that help digest fiber, 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 Karen Newby, a nutritionist specializing in women’s health. “I like the BioKults 14 Strain supplement and it is pretty reasonably priced. You can extend their use by taking them every other day. Or when you’re feeling exhausted, probiotics are always part of my immunity support toolbox. Supplements cost from £10.49 for 30 capsules (bio-kult.com)
Mapson, who specializes in IBS (irritable bowel syndrome), says 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. On the other hand, for clients suffering from bloating, I would recommend a beneficial yeast called Saccharomyces Boullardii. This may help reduce IBS symptoms in some people. It’s not a probiotic bacteria, but it works the same way. These can be purchased as individual supplements or as part of a gut health supplement, usually starting from around £18 for 40 capsules.
She also points out that extra probiotics don’t stay in the gut forever, they pass through. “While they are there, they can reduce the sensitivity of your gut as well as lowering the pH of the colon, which promotes the absorption of nutrients such as iron, so they do not necessarily have to be taken long term.”
For prebiotics, Mapson prefers a prebiotic powder such as partially hydrolysed guar gum, which helps feed good bacteria (available online from £4.95 per 100 grams).
Emma Bardwell recommends the following: “Symprove for reflux problems, a peppermint capsule or Pure Encapsulations (digestive enzymes), available online from £39 for bloating and Optibac (from £10 for seven sachets ) as a general complement. »
However, you should probably talk to a nutritionist before you start taking any combination of supplements.
Intestinal supplements for children?
And what about the children? Should we supplement their gut health, especially picky teens who like beige like my oldest son?
“Supplements may be helpful if your child has recently had an upset stomach or is exhausted,” says Newby. “I give my two tried-and-true back-to-school probiotics that are chewable (as they don’t really like taking capsules), although some, like Bioacre’s Mindlinx, can be taken in powder form or mixed into yogurt and smoothies.” Available online in powder form from £29.95.
Pellegrini, also a mother of two, agrees. “I’m a fan of Optibac, which has a wide range of digestive health supplements and is available in most supermarkets. This is especially helpful if your child has had to take antibiotics or if you have had a urinary tract infection. » Optibac is available in most supermarkets and online from £7.99 for 10 sachets.
