I’ve struggled with gut issues for over a decade – here’s what I wish I knew sooner

Disclaimer: The following is based on my personal experience and research. It’s important to remember that everyone’s gut health journey is different, and you should always consult a healthcare professional before trying any new supplements or treatments.

I’ve been struggling with stomach issues for 13 years. Yes, 13. If there was a club for people with terrible gut health, I’d definitely be president. Diagnosed with ulcerative colitis three years ago, I’ve been on medication ever since, but I’m still dealing with pesky flare-ups every now and then.

Oh, and did I mention I also have IBS, PCOS and a wheat and dairy intolerance? Basically, my digestive system is the equivalent of a bad Tinder date: unpredictable, a little wild and not exactly what you’d call “easy to deal with.”

Over the years, I’ve tried everything from dietary tweaks to stress management strategies. Some things helped, some did absolutely nothing, and some were just plain weird. But with expert advice and plenty of trial and error, I’ve found a few approaches that personally make a difference for me.

To get a better understanding of evidence-based gut health strategies, I spoke to Nicole Dynan, an Accredited Practising Dietitian & Gut Health Dietitian (@the.guthealthdietitian), and Lora Attia (@dietitianformums2be), a Senior Accredited Practising Dietitian.

First: What my gut and I are dealing with

Before we get into the nitty-gritty, here’s a quick rundown of what I’m dealing with.

Disclaimer: Keep in mind that everyone’s experience is different. Even if you have some or all of the same conditions, your symptoms and other factors may vary, meaning what works for me might not be as effective for you.

Ulcerative colitis

Ulcerative colitis (a type of inflammatory bowel disease – also known as IBD) is a chronic condition that causes long-lasting inflammation and sores in the digestive tract. This leads to symptoms like stomach cramps, diarrhoea and blood in the stool. All the fun stuff.

I was diagnosed after a colonoscopy three years ago, and while my inflammation has improved with medication, I still deal with symptoms from time to time.

IBS and anxiety

Irritable Bowel Syndrome (IBS) causes symptoms like bloating, cramping and changes in bowel movements (like diarrhoea or constipation).

For me, stress and anxiety are big triggers. When my mind’s racing, my gut throws a full-blown tantrum. Toss in a late night, bad sleep, or the wrong meal and it’s game over.

PCOS

PCOS is a hormonal disorder that affects women, leading to irregular periods, excess androgen (male hormones) and cysts on the ovaries. It’s also linked to insulin resistance, which can impact gut health. Or in my case, hormonal chaos, to put it mildly.

Food intolerances

I’m wheat and dairy intolerant, so I avoid them as much as possible to keep things running smoothly — mostly for the sake of keeping my gut on speaking terms with me. It’s not always easy (they happen to be my two favourite food groups), but unfortunately, my digestive system does not share the love.

So, how am I managing these conditions?

Managing these conditions is no small feat, but I’ve learnt over the years that taking a comprehensive approach is key.

For me, it’s all about keeping my stress levels in check, staying as active as I can and focusing on a well-rounded diet. While medication and supplements play a role in managing my symptoms, I’ve found it’s the combination of lifestyle habits and diet that really makes the difference.

“Supplements can play a role in gut health, but they’ll never replace a well-balanced diet,” Nicole Dynan tells me. “Think of your gut like a thriving garden — food is the soil, water and sunlight that nourishes it daily, while supplements are more like fertiliser, helpful in certain situations but not a substitute for the basics.”

That said, supplements have still been a helpful part of the puzzle for me.

What are the best gut health supplements to take?

There are so many gut health supplements available these days, each claiming to help with everything from digestion to bloating and overall gut balance.

To make it easier, here’s a breakdown of the best types of supplements, as advised by Nicole and Lora, based on their expertise and years of working with gut health.

1. Probiotics

According to Nicole, probiotics can be super helpful, but the strain is important.

“Probiotics are strain-specific, meaning different strains do different things,” she says. “This is why a ‘broad-spectrum’ probiotic isn’t always the answer. While there is not yet evidence for a specific product to be used in IBS, some of the most researched strains may help to improve symptoms.”

These include:

• Lactobacillus plantarum 299v has been shown to help with bloating and abdominal pain.
• Bifidobacterium lactis BB-12 is great for constipation.
• Certain Saccharomyces boulardii strains have been shown to help with diarrhoea-predominant IBS.
• For IBD (Crohn’s disease and ulcerative colitis), probiotics play a more limited role, but strains such as Escherichia coli Nissle 1917 and the Visbiome or VSL#3 formulation have been studied as supportive therapy for maintaining remission in ulcerative colitis.

Some research suggests that taking probiotics 30 minutes before a meal or with food helps the bacteria survive stomach acid. However, Nicole advises that consistency is more important than timing.

2. Prebiotics

Prebiotics are non-digestible fibres that act as food for the beneficial bacteria in your gut, helping them thrive and support digestion.

“These are best taken with food, particularly if you’re prone to bloating, as this helps slow fermentation in the gut and reduce discomfort,” Nicole suggests.

3. Digestive enzymes

Lora Attia recommends taking digestive enzymes, especially when you know you’re going to eat something that might trigger a flare-up. She says they won’t replace your body’s natural processes, but they can help break down food more effectively.

Nicole agrees, adding: “If you look after yourself and eat well, your body will produce all the digestive enzymes you need, for life. While enzyme supplements can help with certain medical conditions, like the very rare exocrine pancreatic insufficiency and in some cases, lactose intolerance, taking a mixed enzyme supplement to manage your IBS or gut symptoms has limited evidence at best, with studies showing mixed results.”

4. Fibre supplements

Fibre is essential for gut health, but it can be a tricky area for those with digestive issues. Soluble fibre, such as psyllium husk, can be a game-changer, while insoluble fibre may trigger symptoms for some.

“Fibre is crucial for gut health,” says Lora. “But its effects vary based on type and individual digestive conditions.”

For instance, if you have IBD like me, a low-fibre approach may sometimes be recommended to reduce gut irritation. Lora stresses this should always be guided by a specialist IBD dietician.

Nicole recommends taking fibre supplements with plenty of water, starting with a small dose and gradually increasing to prevent bloating. She also advises avoiding them too close to bedtime or while lying down, and separating them from medications by one to two hours if necessary.

5. Vitamin D and zinc

While not exactly gut health supplements, Lora suggests that a combination of dietary improvements and targeted supplementation is a much more effective approach than relying solely on gut health supplements.

“Nutrient deficiencies are common in conditions like IBD, making routine screening for iron, folate, vitamin B12, zinc and selenium essential.”

Can supplements make gut symptoms worse?

Unfortunately, yes, some can stir up more trouble than they solve, especially if you have IBS or IBD.

Lora explains that high doses of vitamin C can lead to bloating and diarrhoea, while iron supplements are notorious for causing constipation, nausea and, you guessed it, more bloating.

Sugar alcohols like sorbitol, xylitol and erythritol — commonly found in sugar-free products — can also be a fast track to bloating and diarrhoea for people with IBS.

If you have IBD, high-FODMAP prebiotics like inulin and chicory root might not be your gut’s best friend, and some herbal supplements can make diarrhoea worse. Basically, when it comes to gut health, more isn’t always better.

Common myths about gut health

It can be tricky to separate fact from the fiction when it comes to gut health. Thankfully, Nicole is here to set the record straight on some of the most common misconceptions.

• Daily probiotic are essential: “While probiotics have a place in gut health, they’re not an essential ‘daily vitamin’ for the microbiome. If your gut is functioning well and you’re eating a varied, fibre-rich diet, your microbes are already getting what they need.”
• More strains = better results: “Many probiotic supplements advertise huge numbers of strains or CFUs (colony-forming units), but bigger isn’t always better. What matters most is the right strain in the right amount for the right condition, not just high doses.”
• Probiotics alter microbiota permanently: “In fact, in general, probiotics have not been shown to take up permanent residence in the gut despite documented health benefits.”  
• Probiotics improve diversity and counteract antibiotics: “Surprisingly, they don’t! While probiotics may help with symptoms like antibiotic-associated diarrhoea (AAD), research suggests they may actually delay the microbiome’s natural recovery after antibiotics.”

Important considerations and red flags

Not all gut health supplements are created equal, and some can do more harm than good. Lora shared a few red flags to watch out for:

• One-size-fits-all claims – Gut health is highly individual, so any supplement promising to “fix” everyone’s digestion is probably overselling itself.
• Excessive ingredient lists – More isn’t always better. Extra herbs, fibres or additives can sometimes increase gut symptoms rather than help.
• Artificial sweeteners – Often added to make supplements taste better, but they can also lead to bloating and gas (fun).
• Generic probiotic blends – Not all probiotics are created equal. It’s best to go for strain-specific options tailored to your needs — ideally, ones recommended by a specialist.

Can stress have an impact on gut health?

For me, anxiety and gut issues go hand in hand.

Lora explains that stress can throw gut bacteria out of whack, mess with digestion speed and even ramp up inflammation. Nicole adds that managing stress, getting enough sleep and moving your body are just as important for gut health as what you eat (which is slightly devastating news for those of us who thought we could fix everything with a kombucha).

Lora recommends deep breathing and mindfulness, with the Smiling Mind app being one of her go-tos for helping the brain and gut work together.

I gave Nerva — a gut-directed hypnotherapy app for IBS — a go, but it wasn’t my thing. That said, it has a solid 4.7-star rating from over 11,000 reviews, so it might be worth a shot if your gut responds well to a little mental coaxing.

Disclaimer: Always talk to your doctor or a qualified dietitian before starting any new supplements, especially if you have underlying health conditions like I do. What works for me might not work for you — and that’s okay! Keep experimenting, listening to your body and discussing your approach with a doctor, dietician or qualified medical professional.

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The best gut health supplements to shop in Australia 2025 according to the Weekly

Here are some gut health supplements we’ve come across that are commonly referred to within the context of supporting gut health.

Disclaimer: This section is for informational purposes only. These products were not specifically recommended by experts. Individual needs may vary, and what works for one person may not work for another. Always consult your healthcare provider before trying something new!

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