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Goal guide · Supplement

Supplements for gut health

24 compounds relevant to gut health, ranked by overall evidence grade.

Overall grade
Grade A
Last revised
24
graded outcomes
0
references listed
Compare with another entry

Assembled by the app from other entries in this library. It adds no evidence of its own — follow the links to the entries it draws on.

1 at grade A · 5 at grade B · 15 at grade C · 3 at grade D — 24 graded rows

What is known

Each outcome with its grade (how strong the evidence is, A to D), the size of the effect where the entry records one, and how often studies agree.

  • Psyllium HuskEvidence grade A

    The most boring A-grade on the shelf: a soluble fiber that improves regularity, LDL, and glucose — and binds your medications.

    Unclearmixed

  • ProbioticsEvidence grade B

    Strain-specific or nothing — real benefits for antibiotic-associated diarrhea and some IBS, but 'contains 40 billion CFU' is not a mechanism.

    Unclearmixed

  • Beta-GlucansEvidence grade B

    Two different molecules under one name: oat beta-glucan reliably lowers LDL; yeast/mushroom beta-glucan modulates immunity.

    Unclearmixed

  • Peppermint OilEvidence grade B

    Enteric-coated peppermint oil is a genuinely effective, guideline-endorsed IBS treatment.

    Unclearmixed

  • Saccharomyces BoulardiiEvidence grade B

    A probiotic yeast with the best evidence for preventing antibiotic-associated and traveler's diarrhea.

    Unclearmixed

  • Resistant StarchEvidence grade B

    Starch that escapes digestion to feed the colon — a potent butyrate producer with real post-meal glucose benefits.

    Unclearmixed

  • L-GlutamineEvidence grade C

    The gut's favorite fuel — genuinely useful in clinical catabolic states, largely wasted money for healthy lifters.

    Unclearmixed

  • Inulin / FOS (Prebiotics)Evidence grade C

    Fermentable fibers that feed beneficial bacteria and short-chain-fatty-acid production — real but gassy, and rough on sensitive guts.

    Unclearmixed

  • Digestive EnzymesEvidence grade C

    Essential in true enzyme insufficiency; mostly unnecessary for the general 'bloating' crowd — except lactase for lactose intolerance.

    Unclearmixed

  • Artichoke Leaf ExtractEvidence grade C

    A digestive-and-cholesterol botanical with modest LDL and dyspepsia data.

    Unclearmixed

  • DGL (Licorice)Evidence grade C

    Deglycyrrhizinated licorice for heartburn and ulcers — the 'DGL' form removes licorice's blood-pressure danger.

    Unclearmixed

  • Aloe VeraEvidence grade C

    Topical aloe helps minor burns; oral aloe has modest glucose and IBS signals but a laxative/safety caveat.

    Unclearmixed

  • Zinc-CarnosineEvidence grade C

    A gut-lining complex with modest evidence for gastric protection and 'leaky gut' repair.

    Unclearmixed

  • Marshmallow RootEvidence grade C

    A demulcent herb that coats and soothes — real traditional logic for cough and reflux, thin trials.

    Unclearmixed

  • Bovine ColostrumEvidence grade C

    First-milk immune factors with early evidence for gut barrier and reducing exercise/athlete infections.

    Unclearmixed

  • ButyrateEvidence grade C

    The colon's preferred fuel — feeding fermentable fiber usually beats swallowing it, but oral/enema forms have niche use.

    Unclearmixed

  • Activated CharcoalEvidence grade C

    A genuine poison-control adsorbent misused as a 'detox' and gas remedy — and it binds your medications.

    Unclearmixed

  • LactoferrinEvidence grade C

    An iron-binding milk protein with real signals for gut immunity, iron status and acne — versatile, promising, still maturing.

    Unclearmixed

  • Mastic GumEvidence grade C

    A tree resin chewed for the gut — genuine signals against H. pylori and functional dyspepsia.

    Unclearmixed

  • Akkermansia muciniphilaEvidence grade C

    A next-generation gut bacterium linked to metabolic health — one promising human trial, a lot still unknown.

    Unclearmixed

  • Larch ArabinogalactanEvidence grade C

    A larch-tree prebiotic fiber with modest immune and gut signals — well tolerated, lightly evidenced.

    Unclearmixed

  • Slippery ElmEvidence grade D

    A demulcent bark that soothes throat and gut irritation by tradition, with minimal trial evidence.

    Unclearmixed

  • Oregano OilEvidence grade D

    A carvacrol-rich antimicrobial popular for gut and colds — mostly test-tube evidence, harsh on the gut lining.

    Unclearmixed

  • Betaine HClEvidence grade D

    A stomach-acid supplement for 'low acid' — plausible in true hypochlorhydria, misused broadly, and risky on acid-sensitive guts.

    Unclearmixed

What is uncertain

Read off the same rows as above. Nothing here is added that the entry does not itself record.

  • Thin evidence: L-Glutamine (grade C); Inulin / FOS (Prebiotics) (grade C); Digestive Enzymes (grade C); Artichoke Leaf Extract (grade C); DGL (Licorice) (grade C); Aloe Vera (grade C); Zinc-Carnosine (grade C); Marshmallow Root (grade C); Bovine Colostrum (grade C); Butyrate (grade C); Activated Charcoal (grade C); Lactoferrin (grade C); Mastic Gum (grade C); Akkermansia muciniphila (grade C); Larch Arabinogalactan (grade C); Slippery Elm (grade D); Oregano Oil (grade D); Betaine HCl (grade D).
  • Studies disagree: Psyllium Husk (mixed agreement); Probiotics (mixed agreement); Beta-Glucans (mixed agreement); Peppermint Oil (mixed agreement); Saccharomyces Boulardii (mixed agreement); Resistant Starch (mixed agreement).

The evidence in words

The shortlist

Every compound in the knowledge base tagged to gut health, ordered by how strong its overall evidence is. Start at the top; the grade is the honest filter.

Worth considering first

Psyllium Husk (A) — The most boring A-grade on the shelf: a soluble fiber that improves regularity, LDL, and glucose — and binds your medications. · Probiotics (B) — Strain-specific or nothing — real benefits for antibiotic-associated diarrhea and some IBS, but 'contains 40 billion CFU' is not a mechanism. · Beta-Glucans (B) — Two different molecules under one name: oat beta-glucan reliably lowers LDL; yeast/mushroom beta-glucan modulates immunity. · Peppermint Oil (B) — Enteric-coated peppermint oil is a genuinely effective, guideline-endorsed IBS treatment. · Saccharomyces Boulardii (B) — A probiotic yeast with the best evidence for preventing antibiotic-associated and traveler's diarrhea. · Resistant Starch (B) — Starch that escapes digestion to feed the colon — a potent butyrate producer with real post-meal glucose benefits.

Lower-evidence options

L-Glutamine (C) — The gut's favorite fuel — genuinely useful in clinical catabolic states, largely wasted money for healthy lifters. · Inulin / FOS (Prebiotics) (C) — Fermentable fibers that feed beneficial bacteria and short-chain-fatty-acid production — real but gassy, and rough on sensitive guts. · Digestive Enzymes (C) — Essential in true enzyme insufficiency; mostly unnecessary for the general 'bloating' crowd — except lactase for lactose intolerance. · Artichoke Leaf Extract (C) — A digestive-and-cholesterol botanical with modest LDL and dyspepsia data. · DGL (Licorice) (C) — Deglycyrrhizinated licorice for heartburn and ulcers — the 'DGL' form removes licorice's blood-pressure danger. · Aloe Vera (C) — Topical aloe helps minor burns; oral aloe has modest glucose and IBS signals but a laxative/safety caveat. · Zinc-Carnosine (C) — A gut-lining complex with modest evidence for gastric protection and 'leaky gut' repair. · Marshmallow Root (C) — A demulcent herb that coats and soothes — real traditional logic for cough and reflux, thin trials. · Bovine Colostrum (C) — First-milk immune factors with early evidence for gut barrier and reducing exercise/athlete infections. · Butyrate (C) — The colon's preferred fuel — feeding fermentable fiber usually beats swallowing it, but oral/enema forms have niche use. · Activated Charcoal (C) — A genuine poison-control adsorbent misused as a 'detox' and gas remedy — and it binds your medications. · Lactoferrin (C) — An iron-binding milk protein with real signals for gut immunity, iron status and acne — versatile, promising, still maturing. · Mastic Gum (C) — A tree resin chewed for the gut — genuine signals against H. pylori and functional dyspepsia. · Akkermansia muciniphila (C) — A next-generation gut bacterium linked to metabolic health — one promising human trial, a lot still unknown. · Larch Arabinogalactan (C) — A larch-tree prebiotic fiber with modest immune and gut signals — well tolerated, lightly evidenced. · Slippery Elm (D) — A demulcent bark that soothes throat and gut irritation by tradition, with minimal trial evidence. · Oregano Oil (D) — A carvacrol-rich antimicrobial popular for gut and colds — mostly test-tube evidence, harsh on the gut lining. · Betaine HCl (D) — A stomach-acid supplement for 'low acid' — plausible in true hypochlorhydria, misused broadly, and risky on acid-sensitive guts.

Goes with

Related reading

Entries that share this one's tags or conditions.

  • Activated CharcoalA genuine poison-control adsorbent misused as a 'detox' and gas remedy — and it binds your medications.Evidence grade C
  • Aloe VeraTopical aloe helps minor burns; oral aloe has modest glucose and IBS signals but a laxative/safety caveat.Evidence grade C
  • Betaine HClA stomach-acid supplement for 'low acid' — plausible in true hypochlorhydria, misused broadly, and risky on acid-sensitive guts.Evidence grade D
  • Bovine ColostrumFirst-milk immune factors with early evidence for gut barrier and reducing exercise/athlete infections.Evidence grade C

Sources

This entry lists no references of its own — it is assembled from the entries it links to, whose sources are on their pages.

Last revised . A grade is this entry's reading of the evidence, not medical advice.