Gut & Digestion
Which supplements, vitamins, foods and habits affect gut & digestion? Every claim graded by the strength of the published research.
- Improves overall symptoms of irritable bowel syndrome — Psyllium Husk (Benefit, grade A: Strong)
- Relieves constipation and improves stool consistency — Psyllium Husk (Benefit, grade A: Strong)
- Eases nausea in pregnancy — Ginger (Benefit, grade B: Moderate)
- Changes bowel habits — Low FODMAP Diet (No effect, grade B: Moderate)
- Eases IBS symptoms — Low FODMAP Diet (Benefit, grade B: Moderate)
- Reduces bloating — Low FODMAP Diet (Benefit, grade B: Moderate)
- Relieves belly pain in IBS — Low FODMAP Diet (Benefit, grade B: Moderate)
- Can cause digestive side effects — Apple Cider Vinegar (Mixed results, grade C: Limited)
- Can erode tooth enamel — Apple Cider Vinegar (Harm, grade C: Limited)
- Can slow stomach emptying — Apple Cider Vinegar (Harm, grade C: Limited)
- Feeds good gut bacteria — Beer (Benefit, grade C: Limited)
- Shortens acute diarrhoea — Boswellia (Benefit, grade C: Limited)
- Eases inflammatory bowel disease symptoms — Carnivore Diet (Benefit, grade C: Limited)
- Can harm the liver (butterbur) — Feverfew and butterbur (Harm, grade C: Limited)
- Causes garlic breath and body odour — Garlic (Harm, grade C: Limited)
- Eases chemotherapy nausea and vomiting — Ginger (Mixed results, grade C: Limited)
- Eases nausea after surgery — Ginger (Benefit, grade C: Limited)
- Eases vomiting in pregnancy — Ginger (Mixed results, grade C: Limited)
- Helps stomach emptying (digestion) — Ginger (Benefit, grade C: Limited)
- Prevents vomiting after surgery — Ginger (Mixed results, grade C: Limited)
- Tea with meals can reduce iron absorption — Green Tea (Harm, grade C: Limited)
- Causes side effects — Kiwifruit (No effect, grade C: Limited)
- Eases constipation-related abdominal discomfort — Kiwifruit (Benefit, grade C: Limited)
- Helps you have more bowel movements — Kiwifruit (Benefit, grade C: Limited)
- Kiwifruit extracts and supplements help constipation — Kiwifruit (Mixed results, grade C: Limited)
- Changes gut bacteria diversity — Low FODMAP Diet (No effect, grade C: Limited)
- Cuts fibre intake — Low FODMAP Diet (Harm, grade C: Limited)
- Keeps IBS symptoms better over time — Low FODMAP Diet (Mixed results, grade C: Limited)
- Works better than other diets — Low FODMAP Diet (Mixed results, grade C: Limited)
- Helps ulcerative colitis symptoms — Nicotine (Mixed results, grade C: Limited)
- Can cause gas and digestive upset — Oats (Mixed results, grade C: Limited)
- Feeds helpful gut bacteria — Oats (Benefit, grade C: Limited)
- Safe on a gluten-free diet for coeliac disease — Oats (Mixed results, grade C: Limited)
- Causes side effects — Peppermint Oil (Harm, grade C: Limited)
- Eases IBS symptoms — Peppermint Oil (Mixed results, grade C: Limited)
- Helps children with IBS — Peppermint Oil (No effect, grade C: Limited)
- Relieves belly pain in IBS — Peppermint Oil (Mixed results, grade C: Limited)
- Eases functional abdominal pain in children — Probiotics (Benefit, grade C: Limited)
- Eases irritable bowel syndrome symptoms — Probiotics (Benefit, grade C: Limited)
- Improves gut microbiome diversity in healthy adults — Probiotics (No effect, grade C: Limited)
- Improves quality of life in irritable bowel syndrome — Probiotics (Mixed results, grade C: Limited)
- Prevents C. difficile diarrhoea — Probiotics (Benefit, grade C: Limited)
- Prevents diarrhoea caused by antibiotics — Probiotics (Benefit, grade C: Limited)
- Increases gut microbiome diversity — Red Wine (Benefit, grade C: Limited)
- Prevents gallstones — Whisky and Spirits (Mixed results, grade C: Limited)
- Yogurt and kefir help people with lactose intolerance digest lactose — Yogurt and Kefir (Benefit, grade C: Limited)