Gut Health · Evidence-based

Your gut health guide
no detoxes. real science.

Bloating, irregular bowel habits, low immunity, poor mood — gut health affects everything. Here's what the research actually supports at clinically relevant doses.

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Gut health is the foundation of systemic wellbeing

The gut microbiome influences immunity, mood, metabolism, and inflammation. A 2022 Nature study found probiotic supplementation measurably shifted microbiome diversity within 6 weeks — with downstream effects on energy and inflammation markers.

Source: Nature 2022, Gut Microbiota for Health

70%

of the immune system is located in the gut (GALT — gut-associated lymphoid tissue)

95%

of serotonin is produced in the gut — the gut-brain axis is a real, researched pathway

38 trillion

bacterial cells in the human gut — roughly equal to the number of human cells in your body

1 in 5

UK adults have IBS — one of the most common reasons for GP consultation

The most important thing to understand about probiotics

Probiotic research is strain-specific, not genus-specific. A study showing benefit for Lactobacillus rhamnosus GGdoes NOT mean all lactobacillus strains have that benefit. Most commercial products don't list strains — they're not backed by the studies they imply. We only list probiotics where the strain identity matches the clinical evidence. If it just says "Lactobacillus acidophilus" with no strain code, treat it as unverified.

The gut-health connection

5,100+

Gut health users

Improving digestion and immunity

38 trillion

Gut microbiome bacteria

Feed them right — outcomes follow

70%

Of immunity is gut-linked

Strong gut = strong immune system

What the research supports

Probiotics, prebiotics, and digestive support — with the evidence for each.

Probiotics — strain matters enormously

Not all probiotics are equal. The research is strain-specific: what works for IBS won't necessarily work for immunity or mental health.

Lactobacillus acidophilus NCFM

One of the most studied probiotic strains for IBS-D (diarrhoea-predominant). Shown to reduce bloating and abdominal pain in multiple RCTs.

Bifidobacterium longum 35624 (Alflorex®)

Specifically isolated from the human gut. The most evidence-backed strain for IBS with over 10 clinical trials. Used in NHS gastroenterology departments.

Lactobacillus rhamnosus GG (LGG)

The most studied probiotic strain globally. Strong evidence for antibiotic-associated diarrhoea prevention and acute gastroenteritis. Takes 3–4 weeks to colonise.

Saccharomyces boulardii

A probiotic yeast (not bacteria) — survives antibiotics. Strong evidence for antibiotic-associated diarrhoea and traveller's diarrhoea prevention.

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Prebiotics & fibre

Feed the good bacteria you already have. Prebiotics are as important as probiotics — often more so.

Inulin / FOS 5g daily

Selectively feeds Bifidobacterium species. Start low to avoid gas. Studies show consistent improvements in microbiome diversity over 4 weeks.

Partially Hydrolysed Guar Gum (PHGG)

The best-tolerated soluble fibre for IBS. Ferments slowly so less gas than inulin. Multiple trials showing IBS-C and IBS-D improvement.

Psyllium Husk 5–10g

NHS-recommended fibre for constipation and IBS-C. The most evidence-backed single dietary fibre for bowel regularity. Also beneficial for cholesterol.

Beta-Glucan (oat-derived) 3g

EFSA-approved health claim for LDL cholesterol reduction. Also prebiotic effect — feeds beneficial bacteria and supports immune training in gut-associated lymphoid tissue.

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Digestive support

Enzymes and acids that support the mechanical process of digestion — often missing as we age.

Digestive Enzyme Complex (broad-spectrum)

Lipase, protease, amylase together help break down fats, proteins, and carbohydrates. Particularly useful for those with bloating after meals or confirmed enzyme insufficiency.

Betaine HCl (with meals containing protein)

Stomach acid declines with age and stress. Low HCl impairs protein digestion and mineral absorption. Start at lowest dose — consult GP if you have ulcer history.

Glutamine 5g

The primary fuel source for intestinal enterocytes. Studies show L-glutamine reduces intestinal permeability ('leaky gut') in inflammatory states. Used in clinical nutrition post-surgery.

Zinc Carnosine (PepZin GI)

The most evidence-backed combination for gastric mucosal support. 16mg zinc carnosine twice daily studied in multiple trials for gastric lining integrity. Also approved in Japan.

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What to skip

Probiotic blends with no strain identification

If a probiotic label says '10 billion CFU' without naming the specific strains (e.g., L. acidophilus NCFM), there's no way to know what's in it or whether the evidence applies. Strain identity is non-negotiable.

Gut health teas and detox products

Senna-based 'detox' teas act as stimulant laxatives. Long-term use causes laxative dependence and electrolyte imbalance. The gut has its own detoxification system — it doesn't need help from tea.

Colonic irrigation / bowel 'cleansing'

No clinical evidence for benefit. Risks include electrolyte imbalance, bowel perforation, and disruption of the microbiome you're trying to support. The bowel has peristalsis — it works fine.