Mental Health & Wellness > Wellness Matters

3 supplements for a healthier gut, per a gastroenterologist

By Elizabeth Pratt | Fact-checked by Davi Sherman

Published March 25, 2025

Key Takeaways

Industry Buzz

“If I had to pick one supplement, it would be turmeric, or curcumin, for its anti-inflammatory effects… A healthy diet [is] the gold standard for patients and healthy individuals striving to improve their digestive wellness.” — Emeran Mayer, MD, PhD, Distinguished Research Professor in Medicine at UCLA

Research indicates that supplement use is prevalent among people with gastrointestinal disorders. One study found that 84.5% of surveyed patients who experienced gastrointestinal symptoms reported taking herbal supplements.^[]

Emeran Mayer, MD, PhD, Distinguished Research Professor in Medicine at UCLA, tells MDLinx he recommends three supplements, in particular, for his patients.

However, he says, “In general, I [prefer] to recommend a healthy diet rich in a variety of plant-based foods and naturally fermented foods as the gold standard for patients and healthy individuals striving to improve their digestive wellness.”

Turmeric or curcumin

“If I had to pick one supplement, it would be turmeric, or curcumin, for its anti-inflammatory effects,” Dr. Mayer says. “The benefits of this supplement are supported by a long tradition in Ayurvedic and traditional Chinese medicine [TCM], and by several RCTs in patients with ulcerative colitis. I am not aware of any downsides.”

Turmeric is a plant in the ginger family.^[] It is a major ingredient in curry powder and a commonly used spice. Curcumin, a component of turmeric, gives it its yellow coloring. Turmeric has been used in TCM for digestive system disorders, as well as upper respiratory tract, skin, and joint issues.

Research on the clinical use of curcumin in managing gastrointestinal diseases has shown a beneficial effect of turmeric/curcumin supplementation on irritable bowel syndrome, ulcerative colitis, peptic ulcer disease, and Crohn’s disease, in particular.^[] Some research has also shown that turmeric/curcumin may help eradicate H. pylori infection.

Polyphenol flavanol

“A second supplement I recommend is the polyphenol flavanol. There is extensive literature both from animal studies [and] high quality randomized controlled trials on the benefits of flavanol on cognitive decline and cardiovascular disease,” Dr. Mayer says.

Polyphenol flavanols are naturally occurring compounds found in plants.^[] They are believed to have antioxidative and anti-inflammatory properties.

Rhubarb root

“Another supplement I frequently recommend is rhubarb root for constipation. There is extensive literature on the active component of rhubarb root—the anthraquinones—and when used in personalized doses for limited amounts of time, there are few downsides,” Dr. Mayer tells MDLinx.

Rhubarb is a common recommendation from TCM practitioners, given its gastrointestinal benefits, with research suggesting rhubarb extract can help with constipation by promoting mucus secretion and improving the microenvironment of the intestines.^[]