From Gut to Immunity: The Best Supplements for Digestive Health*

You probably know your body is home to millions of microbes—many of which are beneficial—but you might not know just how important their role is in your overall immune function.

Many people look to gut flora when digestive function seems off, but other body systems also rely on the right microbiota balance to do their best work.

If your gut health isn’t optimal, taking high-quality supplements for digestive health can support cognitive, respiratory, and immune function, too.*

The Gut-Immune Connection

For over 20 years, research has called our attention to the connection between the gut microbiome and the immune system.^[1] Every time we swallow a bite of food, the beneficial microbes in our gut spring to action to help us break it down into smaller pieces for easier absorption or elimination.

The byproducts of this bacterial breakdown are short-chain fatty acids (SCFAs) and other metabolites used to stimulate the immune system throughout the body. SCFAs are considered the key to the gut-brain connection, facilitating a two-way communication pathway for optimal metabolic and immune functions.*^[2]

Containing a complex compilation of bacteria, viruses, fungi, and parasites, the gut—which technically runs from the mouth to the anus—refers to the small and large intestines, which house the greatest microbiota concentrations in the body.

To maintain homeostasis, the epithelial lining of the gut and the immune cells, like macrophages and T-cells, work to keep the microbiota in optimal balance.

An imbalance in gut flora caused by too much or too little immune response can throw off the gut’s ability to communicate outward to the rest of the body systems, which may prevent healthy metabolic function and inflammatory responses.^[3]

Under occasional stress, the parietal cells of the stomach might not produce the appropriate amount of hydrochloric acid, leading to poor, uncomfortable digestion.^[4]

In addition to being fatigued by poor digestion, an unhealthy gut microbiome can mean you’re not absorbing nutrients very well. Insufficient digestive enzymes can cause GI upset.

5 Best Supplements for Digestive Health*

Diets high in processed food and low in nutrient-rich vegetables could possibly lead to an imbalance in the gut microbiota.

Here are the top five supplements you can take to maintain gut health and promote immune function throughout the body.*

1. Probiotics: Supplementing with beneficial bacteria can help promote strong gut health and efficient, comfortable bowel elimination.* However, if you have digestive issues, you should consider cleansing first with a supplement like Vira-Shield.*
   
   
2. Digestive Enzymes: Although we produce these naturally, it’s not uncommon to have an insufficient quantity due to everyday stress, old age, overcooked or processed food, etc. These factors can also impact the quality of digestive enzymes. To promote efficient digestion, nutrient absorption, and smooth elimination, consider All-Zyme, a comprehensive enzyme supplement.*
   
   
3. Zinc: Especially when taken alongside probiotics, zinc supplements promote the appropriate signaling of immune cells from the gut.*
   
   
4. Fiber: Fiber is easily broken down into short-chain fatty acids, which signal the immune system to function appropriately.* Cooked high-fiber foods are the easiest to digest.
   
   
5. L-glutamine: Supplementing with L-glutamine can help feed colon cells to support proper nutrient absorption and macrophage function.*

Dietary and Lifestyle Approaches to a Healthy Gut* 

Even the best dietary supplements can’t completely make up for a highly processed,  non-nutritive diet. The best way to promote healthy gut microbiota is to eat a wide variety of high-fiber, whole foods like broccoli, yams, apples, and wild-caught fish. Try to add protein to each meal, as well.

Adding bitters, like mustard greens and apple cider vinegar, is a traditional way of supporting gut microflora for optimal digestion and immune health. It’s also important to slow down, de-stress during meals, and chew your food thoroughly to promote digestive enzyme function.

Figuring out your own personal food sensitivities can help pinpoint what helps and harms your digestive function, nutrient absorption, and immune function. Tests using saliva, blood, and skin reactions can highlight foods that negatively stimulate the gut and immune function.

A bowel transit test, usually tracking how radioactive gel capsules from your doctor move through the GI tract over five days via X-ray images, can also be done at home more informally.

Eat some poorly chewed raw carrots or corn kernels, and track how long they take to appear in your stool. If they pass in 24-72 hours, your digestion is considered to be functioning normally, which may indicate good gut health.

RELATED CONTENT: AM I HEALTHY? (+ SUPPLEMENTS FOR HEALTHY AGING*)

TAKEAWAY

Whether you rely on lab tests or just that gut feeling that something’s off with your digestion and immune function, supplements like probiotics and enzymes can help promote proper nutrient absorption, waste elimination, and immune signaling.*

Talk to your functional doctor about your digestive or immune concerns to see which diet changes or supplements are best for you and your specific needs.* Once you know your food triggers, nutrient deficiencies, and other imbalances, you can take action to support your gut health and immune function.*

[1] Piccioni, A., Cicchinelli, S., Valletta, F., De Luca, G., Longhitano, Y., Candelli, M., Ojetti, V., Sardeo, F., Navarra, S., Covino, M., & Franceschi, F. (2022). Gut Microbiota…A Charming Real World Together with Probiotics. Current medicinal chemistry, 29(18), 3147–3159. https://doi.org/10.2174/0929867328666210922161913

[2] Silva, Y. P., Bernardi, A., & Frozza, R. L. (2020). The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. Frontiers in endocrinology, 11, 25. https://doi.org/10.3389/fendo.2020.00025

[3] Chassaing, Benoit et al. “Mammalian gut immunity.” Biomedical journal vol. 37,5 (2014): 246-58. doi:10.4103/2319-4170.130922