Supplements That Can Improve Digestion

Digestive supplements don’t have to come in a pill. In fact, many digestive supplements naturally occur in the foods you eat. Below, we’ll highlight some of the best supplement for digestion that can improve digestion. And the good news is, you might already have these items in your kitchen.

1) Fiber

Fiber is a type of carbohydrate that your body doesn’t digest. It passes through the gastrointestinal tract relatively intact. In some cases, fiber acts as food for the beneficial bacteria in your gut. This is known as prebiotic fiber.

Adding more fiber to your diet can regulate bowel movements and reduce the risk of constipation and diarrhea. 

Fiber naturally occurs in plant-based foods such as fruit, vegetables, whole grains, legumes, and nuts and seeds. High-fiber foods or foods that contain 5 or more grams of fiber per serving include:

  • Bran cereal
  • Navy beans
  • Split peas
  • Artichokes
  • Pears
  • Raspberries
  • Avocados
  • Roasted pumpkin seeds

The daily recommended fiber intake depends on your age and gender. Women aged 19-50 years should consume 21-25 grams of fiber per day. Men aged 19-50 years should consume 30-38 grams of fiber per day. 

2) Digestive Enzymes

Digestive enzymes are proteins that your body makes to break down proteins, carbohydrates, and fats. By breaking these nutrients down into smaller molecules, your body can better absorb them. Digestive enzymes also naturally occur in plant-based and fermented foods.

Some examples of digestive enzymes in food are:

  • Pineapples
  • Mangos
  • Honey
  • Bananas
  • Avocados
  • Ginger
  • Kimchi
  • Kefir

Enzyme supplementation may help treat disorders that affect the gastrointestinal tract, such as:

  • Chronic pancreatitis
  • Pancreatic cancer
  • Cystic fibrosis
  • Diabetes
  • Lactose intolerance
  • Celiac disease

The daily recommended dose for digestive enzymes depends on several factors such as age, body weight, and disease severity. You should talk to your doctor before taking this supplement to determine the correct dose for you.