{"id":35661,"date":"2025-05-28T13:31:37","date_gmt":"2025-05-28T17:31:37","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=35661"},"modified":"2025-06-02T13:35:30","modified_gmt":"2025-06-02T17:35:30","slug":"herbs-and-probiotics-for-gut-health","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/herbs-and-probiotics-for-gut-health\/","title":{"rendered":"How To Pair Your Probiotics With Herbs For Ultimate Gut Support"},"content":{"rendered":"<p>In terms of gut support, herbal solutions tend not to get as much attention as <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics\">probiotics<\/a>, but emerging research suggests they&#8217;re unsung supporting actors. <span style=\"font-weight: 400;\">In a recent 2024 study published in <\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/6\/773\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Nutrients<\/span><\/i><\/a><span style=\"font-weight: 400;\">, 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 <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0378874124011140?via%3Dihub\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Ethnopharmacology<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that combining probiotics with herbs commonly used in Traditional Chinese Medicine \u201cdemonstrates synergistic effects on the intestinal microecology,\u201d including potential benefits to the intestinal microbiota and intestinal barrier.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some herbs, like <a href=\"https:\/\/www.vitaminshoppe.com\/p\/nature-way-garlic-cloves-580-mg-100-capsules\/nw-1117\">garlic<\/a>, complement <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics\">probiotic supplementation<\/a> because they have prebiotic properties, according to <\/span><span style=\"font-weight: 400;\">triple-board-certified physician and hormone health specialist <\/span><span style=\"font-weight: 400;\">Anna Cabeca<\/span><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">D.O., OB\/GYN, F.A.C.O.G.,<\/span><span style=\"font-weight: 400;\"> author of\u00a0 <\/span><i><span style=\"font-weight: 400;\">The Hormone Fix<\/span><\/i><span style=\"font-weight: 400;\"> and <\/span><i><span style=\"font-weight: 400;\">MenuPause<\/span><\/i><span style=\"font-weight: 400;\">. Prebiotics are essentially food for the bacteria in probiotics, so \u201ctaking probiotics and prebiotic herbs together i<\/span><span style=\"font-weight: 400;\">s like planting a garden and then fertilizing it to ensure it grows strong and healthy,\u201d she says.\u00a0<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/prebiotics\/\" target=\"_blank\" rel=\"noopener\">You\u2019ve Heard Of Probiotics\u2014But What Are Prebiotics?<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Another herb, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/slippery-elm-bark-100-vegetarian-capsules\/vs-4358\">slippery elm<\/a>, 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 <a href=\"https:\/\/www.vitaminshoppe.com\/p\/nature-way-pepogest-ec-peppermint-oil-60-softgels\/nw-2449\">peppermint<\/a>, work on the same aspects of gut health as probiotics, which may enhance digestive support.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because \u201c<\/span><span style=\"font-weight: 400;\">different herbs address different aspects of gut dysfunction,<\/span><span style=\"font-weight: 400;\"> the key to figuring out which herb(s) to add into rotation is to pick one that addresses your specific GI concern,\u201d says lifestyle medicine physician Onikepe Adegbola, M.D., Ph.D., founder of the virtual IBS clinic <\/span><span style=\"font-weight: 400;\">Casa de Sante<\/span><span style=\"font-weight: 400;\">. 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.<\/span><\/p>\n<ul>\n<li><em><strong>ABOUT OUR EXPERTS<\/strong>: <a href=\"https:\/\/drannacabeca.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Anna Cabeca<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">D.O., OB\/GYN, F.A.C.O.G.,<\/span><span style=\"font-weight: 400;\"> is a triple-board-certified physician, hormone health specialist and the author of\u00a0 <\/span><a href=\"https:\/\/book.thehormonefix.com\/get-the-book?oprid=49178&amp;ref=206565\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">The Hormone Fix<\/span><\/i><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/drannacabeca.com\/products\/menupause\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">MenuPause<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">. <\/span><\/i><i><span style=\"font-weight: 400;\">Onikepe Adegbola, M.D., Ph.D., is a lifestyle medicine physician and the founder of the virtual IBS clinic <a href=\"http:\/\/casadesante.com\" target=\"_blank\" rel=\"noopener\">Casa de Sante<\/a>.<\/span><\/i><\/em><\/li>\n<\/ul>\n<h2><strong>1. Garlic for Prebiotic Perks\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Many popular probiotic supplements contain prebiotics, which function as food for the good bacteria in the gut. \u201cWhen you combine probiotics with prebiotics, you create the perfect environment for your gut microbiome to flourish,\u201d says <\/span><span style=\"font-weight: 400;\">Cabeca. <\/span><span style=\"font-weight: 400;\">If your current probiotic doesn\u2019t contain prebiotics (not all do!), supplementing with a prebiotic like garlic can offer similar benefits. Enter: garlic.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cGarlic contains a type of prebiotic fiber called fructooligosaccharides (FOS), which supports the growth of beneficial bacteria like Bifidobacteria and Lactobacilli,\u201d says <\/span><span style=\"font-weight: 400;\">Cabeca, both of which need to be present in optimal quantities for healthy digestion. \u201cGarlic <\/span><span style=\"font-weight: 400;\">also has antimicrobial properties, which can help keep harmful bacteria in check,\u201d she says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/www.vitaminshoppe.com\/p\/aged-garlic-extract-600-mg-200-capsules\/vs-1638\" target=\"_blank\" rel=\"noopener\">garlic extract capsules<\/a>.<\/span><\/p>\n<h2><strong>2. Slippery Elm to Soothe Gut Discomfort<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Slippery elm may sound like a recipe for a hiking disaster, but it\u2019s actually the name of a gut-friendly herb. When ingested, slippery elm can protect the gut lining, according to<\/span><span style=\"font-weight: 400;\">\u00a0Adegbola.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe herb contains mucilage, a gel-like polysaccharide that can help coat and soothe the gastrointestinal tract,\u201d she says. \u201cIt 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.\u201d Because probiotics and slippery elm both promote digestive health, combining them may offer complementary support.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As helpful as slippery elm can be in certain situations of GI distress, it\u2019s 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 <\/span><a href=\"https:\/\/www.mountsinai.org\/health-library\/herb\/slippery-elm\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Icahn School of Medicine at Mount Sinai<\/span><\/a><span style=\"font-weight: 400;\">. If given the green light, these capsules from <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/nature-way-slippery-elm-bark-370-mg-100-capsules\/nw-1210\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Nature\u2019s Way<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/solaray-slippery-elm-400-mg-100-capsules\/so-1234\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Solaray<\/span><\/a><span style=\"font-weight: 400;\"> are both high-quality options.\u00a0<\/span><\/p>\n<h2><strong>3. Fennel for Bloat Relief<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">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. \u201cFennel contains a compound called anethole, which relaxes gastrointestinal smooth muscle and reduces gas formation,\u201d she explains. (This is known as an antispasmodic effect.)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cFennel is also rich in phytoestrogens, which may support hormonal balance during perimenopause and menopause, indirectly helping with bloating caused by hormonal shifts,\u201d says Cabeca.\u00a0<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/supplements-for-bloating\/\" target=\"_blank\" rel=\"noopener\">The Best Supplements To Try If You\u2019re Prone To Bloating<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">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 \u201c<\/span><span style=\"font-weight: 400;\">steep 1 to 2 teaspoons of crushed fennel seeds in hot water for 10 minutes, and then drink after meals to relieve bloating,\u201d she says. \u201cYou can also chew on a small pinch of fennel seeds after eating for similar benefits.\u201d Alternatively,\u00a0 you can roast fennel bulbs or add them to soup for an extra digestive boost.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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, <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/fennel-seed-480-mg-100-capsules\/vs-1970\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The Vitamin Shoppe brand&#8217;s Fennel Seed<\/span><\/a><span style=\"font-weight: 400;\"> is a solid option.\u00a0<\/span><\/p>\n<h2><strong>4. Peppermint for Constipation<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some data <\/span><a href=\"https:\/\/bmjopen.bmj.com\/content\/14\/1\/e074557#\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">suggests<\/span><\/a><span style=\"font-weight: 400;\"> that probiotics may support regular bowel movements. But if constipation occurs, Cabeca<\/span><span style=\"font-weight: 400;\"> says peppermint tea <\/span><span style=\"font-weight: 400;\">30 minutes before<\/span><span style=\"font-weight: 400;\"> or immediately after a meal can relax the digestive muscles and encourage movement<\/span><span style=\"font-weight: 400;\">. Simply \u201csteep 1 to 2 teaspoons of dried peppermint leaves in hot water for about 10 minutes before sipping,\u201d she says. .\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternatively, you can supplement with enteric-coated peppermint oil capsules. \u201cCapsules with 0.2 to 0.4 ml of peppermint oil taken 2 to 3 times daily between meals are most effective for constipation relief,\u201d <\/span><span style=\"font-weight: 400;\">Adegbola<\/span><span style=\"font-weight: 400;\"> says.<\/span> <a href=\"https:\/\/www.vitaminshoppe.com\/p\/nature-way-pepogest-ec-peppermint-oil-60-softgels\/nw-2449\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Nature\u2019s Way Pepogest Softgels<\/span><\/a><span style=\"font-weight: 400;\"> provide that recommended dose.\u00a0<\/span><\/p>\n<h2><strong>5. Ginger for General GI Support\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/5-health-benefits-of-ginger\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">benefits of ginger<\/span><\/a><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/personalized-probiotics\/\" target=\"_blank\" rel=\"noopener\">The Latest Probiotics Go Above And Beyond The Gut<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">One of the compounds, gingerol, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S266714252400099X\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">has been shown<\/span><\/a><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cGinger also stimulates digestive enzymes, increases saliva production, and helps food move more efficiently through the digestive tract, which further prevents bloating and discomfort,\u201d she adds. In a 2021 study published in <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7940200\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Frontiers in Microbiology<\/span><\/i><\/a><span style=\"font-weight: 400;\">, ginger juice was associated with changes in gut microbiota composition in healthy participants.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If a freshly squeezed juice shot isn\u2019t in the cards, there are many other ways to add the tummy-soothing herb into your routine. \u201cYou 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,\u201d says\u00a0<\/span><span style=\"font-weight: 400;\">Cabeca.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201c<a href=\"https:\/\/www.vitaminshoppe.com\/p\/prince-of-peace-natural-ginger-candy-4-4-oz-chews\/pi-1070\">Ginger chews<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/p\/ginger-root-550-mg-300-capsules\/vs-2066\">capsules<\/a>\u00a0made with pure ginger extract can be a convenient option,\u201d 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\u2019s always best to follow the dosing instructions on the label.\u00a0<\/span><\/p>\n<p>You can also try ginger extract in tincture form, with the <a href=\"https:\/\/www.vitaminshoppe.com\/p\/ginger-2\/vs-7298\">plnt brand&#8217;s Full Spectrum Organic Ginger<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In terms of gut support, herbal solutions tend not to get as much attention as probiotics, but emerging research suggests they&#8217;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<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/herbs-and-probiotics-for-gut-health\/\">Read More <span class=\"screen-reader-text\">How To Pair Your Probiotics With Herbs For Ultimate Gut Support<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":35663,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-35661","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - 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