Digestive health is a complicated topic but there are some essentials that practitioners use daily with their patients.

DGL (Deglycyrrhizinated Licorice)

One of my favourite supplements for digestive complaints. It has such soothing properties. DGL is licorice that has the glycyrrhizin removed from it so that it creates less interactions with medications, blood pressure and can be used long-term. Usually comes in a chewable form (best taken in this form but some don’t like the taste of licorice). Most commonly, DGL is used for stomach ulcers and acid re-flux. It works by creating a protective lining similar to mucus in the gut that may have been diminished. Also recent research has shown that it may prevent adhesion of H. pylori bacteria that can cause stomach ulcers (1). Many use DGL daily to reduce bloating and inflammation in the gut.

Peppermint Oil

I am not one to be taking essential oils for every ailment like (insert company here) but peppermint oil has been one of the most researched for digestive complaints especially pertaining to Irritable Bowel Syndrome (IBS). Multiple Cochrane reviews and clinical trials have been done. It significantly reduces the symptoms of IBS, especially that of bloating and abdominal pain. It must be enteric-coated so that the capsule opens in the intestines and not the stomach (ouch, heartburn). Peppermint oil works by reducing spasms in the intestines, stimulates digestive juices to be released and also lowers pain by being a mild analgesic (2).

L-Glutamine

The most abundant amino acid in the body is also one of the most important for digestive health. Our intestinal cells utilize glutamine for its tight junctions and protection from cell death. L-Glutamine is a ‘conditionally essential amino acid’ in that it technically is considered non-essential in your diet until the body goes through an illness. In conditions such as leaky gut and inflammatory bowel diseases, L-glutamine seems to get depleted in the body and it’s demand is increased. Without sufficient L-glutamine; bacteria, food particulates and allergens can cross the walls of your intestines, causing damage and inflammation (3).

Slippery Elm

Technically not a supplement but here is a herb (or I should say bark) that is beneficial through the whole digestive tract. From strained vocal chords to anal fissures (yup, even helps with that). This is also the hardest herb to get people to take. It has to be mixed in water to form a slimy and thick gruel. Kind of the consistency of porridge. The most common ailments slippery elm is used for is acid reflux and any inflamed areas of the digestive tract, especially ulcerative colitis (4). It is incredibly soothing and also helps with bulking up your poops, something that is needed to alleviate constipation and diarrhea. And I got to say, it is also quite nutritious.

Digestive Enzymes

Well here is a can of worms topic. Digestive enzymes consist of many different types, strengths and for many different conditions. Some work for joint pain, some for gut health and digesting food and some for eliminating toxins. Most broad spectrum enzymes consist of ones that break down fats (lipase), proteins (protease) and carbohydrates (amylase). These help with those who have troubles digesting food and normally have undigested food in their stools. Proteases and peptidases also help with breaking down gluten in those who are gluten intolerant (5). While lactase is the enzyme used to break down lactose in those of us (most of us) who don’t produce the enzyme that helps us digest dairy in adulthood. And another common one is alpha-galactosidase that breaks down the sugars in beans that may cause gas. Digestive enzymes are great for alleviating bloating and symptomatic reactions to some foods but they are usually only used until the root cause of your digestive issues is found. Someone who is celiac or severely lactose intolerant is not going to benefit from enzyme supplementation.

Probiotics

You most likely have been bombarded by many commercials and advertisements about probiotics (normally yogurt companies, one in particular, that has gone through lawsuits for their claims) and their benefits. Regulating your digestive system was a broad term and also the strain of bacteria they used was of no great benefit. Strains are important here! I could do a 6 part blog on just different probiotic strains and their benefits (my love for microbiology is strong). Probiotics are naturally found in fermented foods such as yogurt, sauerkraut, kimchi etc. Our digestive tract is full of bacteria (about 50-80 trillion) and lots of it gets out of balance. That is impressive as our body is made up of 30 trillion cells on average. When our gut bacteria get out of balance it can cause many ailments from mood disorders to allergies to of course digestive complaints (6). Probiotic supplements usually contain common human strains of bacteria found in the gut to help bring balance back.

Well there you have it! 6 commonly used supplements for digestive health. Most natural health practitioners use these as they are well researched and/or achieve great results. Digestive health is complex and usually involves many other factors. Guidance from a healthcare practitioner yields best results while also keeping you on track to better health.

Strive to achieve balance.

References:
(1) Wittschier N, Faller G, Hensel A. Aqueous extracts and polysaccharides from liquorice roots (Glycyrrhiza glabra L.) inhibit adhesion of Helicobacter pylori to human gastric mucosa. J Ethnopharmacol. 2009;125(2):218-223. doi:10.1016/j.jep.2009.07.009
(2) Alammar N, Wang L, Saberi B, et al. The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC Complement Altern Med. 2019;19(1):21. Published 2019 Jan 17. doi:10.1186/s12906-018-2409-0
(3) Kim MH, Kim H. The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases. Int J Mol Sci. 2017;18(5):1051. Published 2017 May 12. doi:10.3390/ijms18051051
(4) Langmead L, Rampton DS. Review article: complementary and alternative therapies for inflammatory bowel disease. Aliment Pharmacol Ther. 2006;23(3):341-349. doi:10.1111/j.1365-2036.2006.02761.x
(5) Ido H, Matsubara H, Kuroda M, et al. Combination of Gluten-Digesting Enzymes Improved Symptoms of Non-Celiac Gluten Sensitivity: A Randomized Single-blind, Placebo-controlled Crossover Study. Clin Transl Gastroenterol. 2018;9(9):181. Published 2018 Sep 19. doi:10.1038/s41424-018-0052-1
(6) Kechagia M, Basoulis D, Konstantopoulou S, et al. Health benefits of probiotics: a review. ISRN Nutr. 2013;2013:481651. Published 2013 Jan 2. doi:10.5402/2013/481651