*Not all products in this category have an EFSA-approved health claim. Products with an EFSA claim are described as such in the text. For the other products, they are grouped under this theme based on traditional use or product formula. For specific health questions, we recommend consulting a doctor or orthomolecular therapist.
Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.
The gut is more than just a digestive tube — it's your largest immune organ, your second brain (gut-brain axis), and where 70% of your serotonin is made. For those who want to support digestion: identify the specific issue (bloating, constipation, lactose, reflux) and use targeted supplements. For broad gut health: probiotics + bone broth + glutamine as a basic stack.
Which gut stack is right for you?
| Situation | Stack | Time |
|---|---|---|
| Broad gut approach | Probiotics + bone broth + glutamine | Daily |
| Lactose intolerant | Lactase + broad-spectrum enzymes | With dairy meal |
| Bloated after meals | Digestive enzymes + bromelain | With meal |
| Constipation | Psyllium + magnesium citrate + plenty of water | Daily |
| After antibiotic course | High dose probiotics + S. boulardii | 4-6 weeks |
| Reflux (if low stomach acid is suspected) | Betaine HCl with meal (with doctor) | With meal |
| IBS theme | Probiotics + glutamine + bone broth | Daily for 12 weeks |
What are digestion & gut?
Digestion involves three main processes: breakdown (by enzymes in the mouth, stomach, small intestine), absorption (by intestinal wall cells), and flora modulation (by gut flora — approximately 100 trillion bacteria in the colon). Each of these three can be supported with specific supplements.
For bloating after meals — especially if you notice it happens with specific foods — digestive enzymes are often a quick win. A broad-spectrum enzyme complex taken with meals can better break down protein, fat, and carbohydrates. For specific lactose intolerance: lactase 5-15 minutes before dairy.
For broad gut health, the combination of probiotics + glutamine + bone broth is popular. Probiotics support gut flora balance, glutamine is fuel for intestinal wall cells, and bone broth provides collagen, glycine, and minerals — all three work together for intestinal wall integrity.
For constipation, the first intervention is usually fiber and water — psyllium husk 7 g/day (EFSA claim) plus at least 2 liters of water plus optionally magnesium citrate 200-400 mg for a mild laxative effect. For chronic severe bowel complaints (blood in stool, weight loss, persistent pain), medical diagnosis is essential — no self-medication.
Digestion & Gut and EFSA — what is scientifically recognized?
EFSA has not recognized an overarching gut claim. However, there are components with relevant recognized claims:
"Psyllium fibers contribute to an increased stool volume."
"Psyllium fibers contribute to the maintenance of normal blood cholesterol levels."
Thresholds apply to daily intake that provides at least 15% of the RI.
The gut stack at Plenthera
Multi-strain probiotics (5-25 billion CFU)
Flora balance.
Digestive enzyme complex with meals
Broad breakdown.
L-glutamine 5-10 g
Intestinal wall fuel.
Bone broth powder 10-20 g
Collagen + glutamine + minerals.
Psyllium husk 7 g
EFSA claim cholesterol AND stool.
Lactase with dairy intake
For lactose intolerance.
Magnesium citrate 200-400 mg
Helps with constipation through mild laxative effect.
How to use digestion & gut supplements?
Simple basic approach for the gut:
- First, identify the specific issue: bloating, constipation, lactose, reflux, IBS.
- For a broad gut approach: probiotics + bone broth + glutamine.
- For specific bloating after meals: digestive enzyme complex.
- For lactose intolerance: lactase 5-15 min before dairy.
- For constipation: psyllium + magnesium + plenty of water (essential).
- Give a broad approach at least 8-12 weeks of consistent use.
- For severe bowel complaints (blood, weight loss, persistent pain): medical diagnosis is necessary.
Myths and misconceptions about digestion & gut
Myth 1: "A pill solves gut issues."
Supplements are an addition to lifestyle, not a replacement.
Myth 2: "The more supplements, the better."
Stacking doesn't work — choose a targeted stack and give it time.
Myth 3: "Supplements work acutely for the gut."
Cumulative effect, allow 4-8 weeks.
Myth 4: "All brands are equal."
Quality varies widely — choose premium for targeted effect.
Combining Digestion & Gut with other supplements
Supplements for digestion and gut health work within a broader wellness cluster:
Frequently asked questions
Which supplements for the gut?
Probiotics, enzymes, glutamine, bone broth — depending on the issue.
Probiotics for digestion?
Multi-strain 5-25 billion CFU. Specific strains for specific issues.
What is the gut-brain axis?
Two-way communication between the gut and brain — stress affects the gut and vice versa.
Glutamine for the gut — does it work?
Fuel for intestinal wall cells. Clinically studied for leaky gut issues.
Psyllium for digestion?
EFSA-claim increased stool volume. 7 g/day threshold.
Bone broth for the gut?
Provides collagen, glycine, glutamine and minerals — wholefood approach.
Lactose intolerance solution?
Lactase enzyme 5-15 min before dairy.
When to use betaine HCl for reflux?
If low stomach acid is suspected — paradoxically, this sometimes causes reflux. With a doctor.
How long until effect?
8-12 weeks for cumulative effects.
For IBS — which supplements?
Probiotics + glutamine + bone broth. FODMAP approach via dietitian.
Sources
- EFSA Regulation (EU) 432/2012 — relevant component claims.
Disclaimer: This text is for informational purposes only and does not replace medical advice. Supplements are dietary supplements, not medicines. If in doubt or if you are taking medication, we recommend consulting a doctor or orthomolecular therapist first. For serious or persistent complaints: medical care remains the basis.