Gut Health
Supplements and Diet
Klaire Labs/SFI Health
The Importance of Gut Health
A balanced gut fuels energy, focus, and long-term wellness.
Optimizing your gut health is foundational to overall well-being, as the gastrointestinal (GI) system plays a central role in nutrient absorption, immune function, hormone regulation, and even mood. Busy, fast-paced lifestyles marked by processed food, stress, and frequent antibiotic use can compromise gut integrity and microbial balance, leading to bloating, fatigue, and brain fog. Targeted nutrients and supplements can restore digestive balance, support a thriving microbiome, and promote lasting vitality.
Rebuilding the Microbiome with Probiotics and Prebiotics
Healthy bacteria create a resilient foundation for digestion.
A key starting point is the use of broad-spectrum probiotics and prebiotics. Probiotics containing strains like Lactobacillus and Bifidobacterium help rebalance intestinal flora, reduce harmful bacteria, and support immune modulation. Prebiotics such as inulin and galactooligosaccharides (GOS) feed these beneficial bacteria, enhancing their survival and activity in the gut. Together, they create a more resilient microbiome and improve digestion, regularity, and nutrient synthesis.
Healing the Gut Lining
Repairing the gut wall strengthens defenses and reduces irritation.
To support the intestinal lining and reduce inflammation, nutrients like L-glutamine, zinc carnosine, and deglycyrrhizinated licorice (DGL) are essential. L-glutamine serves as a primary fuel for enterocytes (gut lining cells), promoting repair and reducing permeability often associated with “leaky gut.” Zinc carnosine strengthens mucosal barriers and accelerates tissue healing, while DGL soothes the GI tract and supports mucous production to protect against irritation.
Enhancing Digestion with Enzymes and Stomach Acid Support
Efficient digestion ensures nutrients are fully absorbed.
Digestive enzymes such as protease, amylase, and lipase help break down proteins, carbohydrates, and fats respectively, improving nutrient absorption and alleviating bloating or heaviness after meals. For those with low stomach acid, betaine HCl can be added to enhance protein digestion and microbial defense, especially in older adults or those with chronic stress.
Controlling Pathogens with Targeted Botanicals
Herbal antimicrobials help reset microbial balance.
Anti-microbial botanicals, including oregano oil, berberine, and garlic extract, can be temporarily used to reduce pathogenic overgrowth such as Candida or SIBO (small intestinal bacterial overgrowth). These should be used strategically and often in rotation to avoid microbiome disruption, ideally under professional guidance.
Supporting Motility and Microbial Diversity with Fiber
Fiber keeps digestion moving and feeds good bacteria.
Fiber is crucial for gut motility and microbial diversity. Soluble fibers like psyllium husk, acacia fiber, or flaxseed help regulate bowel movements and feed short-chain fatty acid (SCFA)-producing bacteria, which in turn nourish colon cells and reduce inflammation. Hydration and regular movement also support motility and digestive efficiency.
Balancing the Gut-Brain Connection
A calm mind improves digestive health and balance.
Mind-gut connection practices such as mindfulness, deep breathing, or vagal nerve stimulation (e.g., cold exposure or humming) enhance parasympathetic activity, which governs digestive processes. Chronic stress impairs gut function and microbial balance, so addressing stress physiology is key to long-term gut health.
A Gut-Healing Diet
Food choices shape the strength of the microbiome.
In addition to supplementation and lifestyle strategies, a gut-supportive diet is essential for healing and maintaining a healthy GI environment. Emphasize whole, minimally processed foods rich in fiber, antioxidants, and phytonutrients.
Incorporate Gut-Friendly Foods: Include a variety of colorful vegetables, fermented foods like sauerkraut, kimchi, and kefir, and resistant starches found in foods such as green bananas and cooked-then-cooled potatoes. These promote microbial diversity and provide fuel for beneficial bacteria.
Focus on Quality Macronutrients: Prioritize high-quality proteins and healthy fats from sources like wild-caught fish, olive oil, and avocados. These nutrients support tissue repair, reduce inflammation, and maintain gut lining integrity.
Avoid Common Irritants: Limit or eliminate excessive sugar, refined carbohydrates, alcohol, and ultra-processed foods, all of which can disrupt the gut microbiome and increase inflammation. Gluten and dairy may also need to be reduced or avoided in sensitive individuals.
Practice Mindful Eating: Chewing thoroughly and minimizing distractions during meals supports enzymatic activity and overall digestion. Eating in a relaxed state enhances nutrient absorption and gut function.
Summary
Daily care of the gut strengthens body and mind alike.
By nourishing the gut with the right foods and integrating targeted support, you create a stable foundation for microbiome diversity, reduced inflammation, and optimal digestive health. A well-balanced gut contributes not only to smoother digestion but also to sharper focus, stronger immunity, and greater resilience against stress. Over time, small, consistent habits add up to lasting benefits that support whole-body wellness and long-term vitality.