In terms of gut support, herbal solutions tend not to get as much attention as probiotics, but emerging research suggests they’re unsung supporting actors. In a recent 2024 study published in Nutrients, researchers from the National University of Natural Medicine in Portland, Oregon, found that certain chemical compounds in herbs can help support the growth of beneficial gut bacteria (like Lactobacillus), while limiting the growth of potentially harmful bacteria (like Salmonella). Meanwhile, a January 2025 study published in the Journal of Ethnopharmacology found that combining probiotics with herbs commonly used in Traditional Chinese Medicine “demonstrates synergistic effects on the intestinal microecology,” including potential benefits to the intestinal microbiota and intestinal barrier.
Some herbs, like garlic, complement probiotic supplementation because they have prebiotic properties, according to triple-board-certified physician and hormone health specialist Anna Cabeca, D.O., OB/GYN, F.A.C.O.G., author of The Hormone Fix and MenuPause. Prebiotics are essentially food for the bacteria in probiotics, so “taking probiotics and prebiotic herbs together is like planting a garden and then fertilizing it to ensure it grows strong and healthy,” she says.
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Another herb, slippery elm, may boost the benefits of probiotics by promoting a healthy gut lining, and thus potentially increasing the absorption of probiotics, Cabeca says. Meanwhile, other herbs, like peppermint, work on the same aspects of gut health as probiotics, which may enhance digestive support.
Because “different herbs address different aspects of gut dysfunction, the key to figuring out which herb(s) to add into rotation is to pick one that addresses your specific GI concern,” says lifestyle medicine physician Onikepe Adegbola, M.D., Ph.D., founder of the virtual IBS clinic Casa de Sante. With that in mind, here are five herbs that can elevate your probiotic supplement routine, plus insights on when to use each for maximum impact.
- ABOUT OUR EXPERTS: Anna Cabeca, D.O., OB/GYN, F.A.C.O.G., is a triple-board-certified physician, hormone health specialist and the author of The Hormone Fix and MenuPause. Onikepe Adegbola, M.D., Ph.D., is a lifestyle medicine physician and the founder of the virtual IBS clinic Casa de Sante.
1. Garlic for Prebiotic Perks
Many popular probiotic supplements contain prebiotics, which function as food for the good bacteria in the gut. “When you combine probiotics with prebiotics, you create the perfect environment for your gut microbiome to flourish,” says Cabeca. If your current probiotic doesn’t contain prebiotics (not all do!), supplementing with a prebiotic like garlic can offer similar benefits. Enter: garlic.
“Garlic contains a type of prebiotic fiber called fructooligosaccharides (FOS), which supports the growth of beneficial bacteria like Bifidobacteria and Lactobacilli,” says Cabeca, both of which need to be present in optimal quantities for healthy digestion. “Garlic also has antimicrobial properties, which can help keep harmful bacteria in check,” she says.
Cabeca suggests incorporating garlic into your diet by adding one to two raw or lightly cooked cloves daily. To avoid the stinky breath notoriously associated with garlic cloves, you can try odorless garlic extract capsules.
2. Slippery Elm to Soothe Gut Discomfort
Slippery elm may sound like a recipe for a hiking disaster, but it’s actually the name of a gut-friendly herb. When ingested, slippery elm can protect the gut lining, according to Adegbola.
“The herb contains mucilage, a gel-like polysaccharide that can help coat and soothe the gastrointestinal tract,” she says. “It also encourages natural mucus production in the intestines, supports overall digestive function, provides antioxidant compounds that help protect cells, and binds to unwanted substances that could compromise the gut lining.” Because probiotics and slippery elm both promote digestive health, combining them may offer complementary support.
As helpful as slippery elm can be in certain situations of GI distress, it’s essential to talk to a healthcare professional before supplementing. It coats the digestive tract, so it may slow down the absorption of prescription medications and interfere with their efficacy, according to the Icahn School of Medicine at Mount Sinai. If given the green light, these capsules from Nature’s Way and Solaray are both high-quality options.
3. Fennel for Bloat Relief
You might know fennel as a stringy, wanna-be celery. However, the herbified version of the perennial plant has demonstrated efficacy for occasional bloating relief, according to Adegbola. “Fennel contains a compound called anethole, which relaxes gastrointestinal smooth muscle and reduces gas formation,” she explains. (This is known as an antispasmodic effect.)
“Fennel is also rich in phytoestrogens, which may support hormonal balance during perimenopause and menopause, indirectly helping with bloating caused by hormonal shifts,” says Cabeca.
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She recommends taking a probiotic daily to reduce the incidence of bloating, while supplementing with for immediate relief when bloating strikes. One option is to “steep 1 to 2 teaspoons of crushed fennel seeds in hot water for 10 minutes, and then drink after meals to relieve bloating,” she says. “You can also chew on a small pinch of fennel seeds after eating for similar benefits.” Alternatively, you can roast fennel bulbs or add them to soup for an extra digestive boost.
Fennel seed extract is also available as a supplement. Adegbola recommends taking 200 to 600 mg standardized capsules before meals to prevent bloating. With 480 mg per serving, The Vitamin Shoppe brand’s Fennel Seed is a solid option.
4. Peppermint for Constipation
Peppermint provides perks for your breath and belly simultaneously. It contains a compound (menthol) that has natural antispasmodic properties and helps relax the smooth muscles of the gastrointestinal tract, according to Cabeca. In turn, it can promote better motility, which can help relieve discomfort associated with constipation, she says.
Some data suggests that probiotics may support regular bowel movements. But if constipation occurs, Cabeca says peppermint tea 30 minutes before or immediately after a meal can relax the digestive muscles and encourage movement. Simply “steep 1 to 2 teaspoons of dried peppermint leaves in hot water for about 10 minutes before sipping,” she says. .
Alternatively, you can supplement with enteric-coated peppermint oil capsules. “Capsules with 0.2 to 0.4 ml of peppermint oil taken 2 to 3 times daily between meals are most effective for constipation relief,” Adegbola says. Nature’s Way Pepogest Softgels provide that recommended dose.
5. Ginger for General GI Support
The benefits of ginger go way beyond zhuzhing up your soups, smoothies, and stir-fries. The flavorful plant contains active compounds that make it a digestive powerhouse when consumed on its own or alongside a probiotic, according to Adegbola.
Read More: The Latest Probiotics Go Above And Beyond The Gut
One of the compounds, gingerol, has been shown to support healthy digestion by promoting gastric emptying and intestinal transit, she says. Another compound, shogaols, offers antioxidant benefits and may help ease digestive discomfort and support overall gut function, which can be helpful for issues like bloating, says Cabeca.
“Ginger also stimulates digestive enzymes, increases saliva production, and helps food move more efficiently through the digestive tract, which further prevents bloating and discomfort,” she adds. In a 2021 study published in Frontiers in Microbiology, ginger juice was associated with changes in gut microbiota composition in healthy participants.
If a freshly squeezed juice shot isn’t in the cards, there are many other ways to add the tummy-soothing herb into your routine. “You can slice fresh ginger into one to two-inch discs, steep in hot water for 10 to 15 minutes, add a squeeze of lemon or touch of honey, and enjoy it as a tea before or after meals,” says Cabeca.
“Ginger chews or capsules made with pure ginger extract can be a convenient option,” especially if you already take a probiotic pill, she says. She says 500 to 1000 mg of ginger extract daily is most effective for digestive support, but it’s always best to follow the dosing instructions on the label.
You can also try ginger extract in tincture form, with the plnt brand’s Full Spectrum Organic Ginger.