The 7 Best Nutrients for Optimal Gut Health, According to Dietitians

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From stomach aches and bloating to nausea, diarrhea, and constipation, digestive and Gut problems are more common than you might think. The National Institute of Diabetes and Digestive and Kidney Diseases reports that nearly 70 million people in the U.S. experience some form of digestive issue.

Many people seek relief through probiotics and prebiotics. “While these can help improve gut health, they’re not the only important tools,” says JeJe Noval, Ph.D., M.S., RDN, a dietitian specializing in digestive and hormone health. A healthy gut also needs a well-balanced diet rich in essential vitamins and minerals.

1. Zinc                                

Zinc is the second most abundant trace mineral in the body and has many important functions. Known for boosting immunity, healing wounds, and supporting growth, zinc is also crucial for gut health, according to a 2022 study in Biomolecules.

“Zinc helps produce stomach acid, which is needed for good digestion,” says Sara Korzeniewski, RD, a dietitian and functional medicine expert. She notes that zinc and sodium are both important for maintaining the right levels of stomach acid.

Zinc’s benefits for the gut go beyond digestion. JeJe Noval, Ph.D., M.S., RDN, says that “zinc helps keep the cells lining the gut tight,” which is essential for preventing leaky gut syndrome and food intolerances. Good sources of zinc include dairy, eggs, legumes, nuts, and seeds.

However, Korzeniewski points out that the best sources are oysters, red meat, and poultry.

2. Magnesium

Magnesium is a key mineral for keeping the gut working well. “It relaxes the gut muscles, helping food move smoothly through the digestive tract and preventing constipation,” says Sara Korzeniewski, RD.

Without enough magnesium, you might experience constipation, bloating, and stomach pain. To avoid these issues, include magnesium-rich foods in your diet like spinach, avocados, anchovies, and dark chocolate.

3. Selenium

Selenium is well-known for its role in thyroid hormone metabolism, but it is also important for digestion. “Selenium is crucial for healthy digestion as it helps the pancreas produce digestive juices. It also prevents inflammation and oxidative damage that can harm the gut,” says Korzeniewski.

Noval adds, “Selenium can help keep the gut community balanced.” A 2021 study in Frontiers in Nutrition found that a diet with enough selenium can improve gut health and protect against digestive problems.

To get enough selenium, Korzeniewski recommends eating foods like corn, garlic, goat and cow milk, Brazil nuts (depending on the soil), beef, pork chops, chicken breasts, seafood, and eggs.

4. Vitamin D

Vitamin D is not just good for your bones. Korzeniewski tells EatingWell that vitamin D is essential for a healthy gut. The active form of vitamin D helps control the immune system, especially in the gut. This is important for the gut’s immune response.

Korzeniewski adds that not having enough vitamin D can harm the gut, causing poor immune function and more inflammation. Besides getting enough sunlight, the best foods for vitamin D are oily fish, pastured egg yolks, pastured butter, grass-fed beef, liver, and organ meats.

5. Vitamin A

Vitamin A is good for more than just your eyes. Like zinc, vitamin A is key for the gut. Korzeniewski says it helps grow, repair, and maintain the gut’s lining, which protects against harmful toxins and germs. Vitamin A also boosts the immune system by increasing immune cells that keep the gut healthy.

Noval notes that not getting enough vitamin A can harm the gut. A 2022 review in Nutrients says a lack of vitamin A can reduce good bacteria and increase bad bacteria in the gut. You can find vitamin A in foods like eggs, fish, liver, and fortified foods.

Plant foods like leafy greens, sweet potatoes, carrots, and butternut squash have beta carotene, which the body can turn into vitamin A, though this depends on genetic factors according to a 2022 review in Frontiers in Nutrition.

6. Vitamin C

Vitamin C is known for boosting the immune system, but it’s also important for your gut. Korzeniewski explains that vitamin C acts as an antioxidant in the gut and helps absorb nutrients. It also helps make collagen, which keeps the gut lining healthy.

You can get enough vitamin C each day by eating lots of fruits and vegetables. The best sources include kiwi, guavas, bell peppers, strawberries, broccoli, and oranges.

7. Vitamin B

Of the eight B vitamins, several stand out for their ability to support intestinal health. “For instance, vitamin B1 is needed for the digestive system to function properly, while vitamin B6 contributes to synthesizing neurotransmitters that regulate intestinal movements.

Other B vitamins, such as B9 and B12, are critical for forming healthy gut cells and preventing digestive disorders,” says Korzeniewski.

Additionally, “Certain B vitamins affect the proliferation of certain bacteria in the gut community,” says Noval.

For example, a 2021 review published in Nutrition Research highlights that a high intake of vitamin B2 is associated with an increase in Faecalibacterium prausnitzii, which has been shown to have anti-inflammatory and gut-lining-enhancing properties.

Luckily, you can find B vitamins in a wide variety of foods, including whole grains, nuts, mushrooms, leafy greens, avocado, eggs, fish, meat and dairy.

Other Factors That Impact Gut Health

While getting enough nutrients is important for gut health, there are other factors to consider too. Korzeniewski explains that healing your gut involves many aspects. This includes making changes to your diet and lifestyle, like improving sleep, reducing exposure to toxins, and managing stress.

Both dietitians agree that dealing with unresolved stress and trauma can make a big difference in your gut health. Korzeniewski says our bodies are resilient, but stress and trauma can affect our health. So, it’s crucial to address these issues to heal and improve gut health effectively.

Korzeniewski adds that finding joy, passion, and positivity in life can also boost overall gut health. Taking a holistic approach that includes these factors will give better long-term results than just using probiotics and prebiotics alone.

In Conclusion

One way to improve your gut health is by eating a diet packed with nutrients like zinc, magnesium, selenium, and vitamins A, D, B, and C. These micronutrients are crucial for keeping your gut lining healthy, reducing inflammation in the intestines, maintaining digestion, and ensuring your gut works well.

In addition to eating right, it’s also important to consider your sleep quality, perfect diet, exposure to toxins, and manage any stress you may have. Korzeniewski points out that healing your gut isn’t the same for everyone—it’s individual. So, working with a registered dietitian can be helpful in finding what works best for you on your gut-healing journey.