If you've noticed that everyone seems to be talking about the "magic" of gut powders to fight bloating, you're not imagining things. According to a survey of over 71,000 participants, 61% reported having gastrointestinal issues within the past week. With two-thirds of the population dealing with stomach issues, the conversation is bound to come up. Studies show that probiotics, a key ingredient in gut powders, can help with IBS (irritable bowel syndrome) and other digestive issues.
Magic is fun in movies, but when it comes to our health, we're all about facts and science. So with all the talk about gut health, especially on TikTok, we decided to dig in, ask the experts and separate fact from fiction. If you've been curious if gut powders really do help with digestive health, we've got the skinny.
Note: Gut powders are not regulated by the FDA. Check with your doctor before adding any supplements or powders to your daily routine.
Best comprehensive gut health capsule: Ritual Synbiotic +
If you spend much time on Instagram (no shame in your social media game), you may have seen Ritual, a female-founded vitamin and supplement company that specializes in easy-to-digest supplements with clean ingredients. Sold by subscription, Ritual lets you to customize a subscription and pause a delivery if you need to.
Ritual delivers on its promise of digestible supplements that can be taken with or without food (a bonus for those of us who only remember to take our vitamins long after we've eaten) and that won't wreak havoc on your stomach. The fact that Ritual is now available on Amazon piqued our interest, too; we've used the daily supplement for years.
Where Ritual's Synbiotic+ gut health supplement shines is that it's a 3-in-1 supplement, featuring prebiotics, probiotics and postbiotics. The probiotic blend delivers 11 billion colony-forming units (CFUs) from "two of the world's most clinically studied strains," per the company. The combination targets bad bacteria in the gut while claiming to boost the immune system.
Ritual Synbiotic+ is available at Ritual or Amazon for $60 for a one-month supply.
Why we like Ritual Synbiotic+:
- This gut supplement doesn't need to be refrigerated.
- Get 11 billion CFUs of beneficial gut bacteria per capsule.
- Ritual is third-party tested for purity, strength and composition to confirm you're getting what the label says you're getting.
- A Ritual subscription can be canceled anytime and can be paused easily.
- Whether buying through Amazon or Ritual, changing your subscription is easy.
- This supplement is enhanced with mint, which tastes great.
Best gut powder overall: Orgain Organic Superfoods + Probiotics
Featuring a blend of 50 superfoods and a dose of one billion CFU of probiotics, this Orgain Organic Superfoods + Probiotics powder is a quick and easy way to add an extra boost of gut-friendly nutrients to your diet.
With a blend of fruits, veggies, and leafy greens, adding a scoop of this to your morning smoothie is a great way to boost your daily intake of fiber, antioxidants and, of course, probiotics.
All of that supports gut health by adding beneficial bacteria and the fiber and nutrients they need to thrive. This blend can also support overall health by adding more essential vitamins and minerals to your diet.
If you don't drink smoothies every day, you can also add this to juice, protein shakes or even just stir it into a glass of water and chug.
Get a 20-serving tub on Amazon for $15.
Why we like Orgain Organics Superfoods + Probiotics:
- Get 1 billion CFUs of beneficial gut bacteria per serving to promote more biodiversity in your gut biome.
- The blend of 50 superfoods includes kale, beets, ginger, wheatgrass, acai, and other nutrient-dense fruits and veggies to support overall health.
- The third-party tested gut powder is certified USDA Organic, vegan and kosher.
- This formula is gluten free and soy free.
- Blend into smoothies and protein shakes or just stir into a glass of water or juice.
Most convenient gut powder: Zebora Probiotic Super Nutritional Powder
If you're trying to improve your gut health but find it hard to stay consistent with other capsules and powders, this Zebora probiotic super nutritional powder was made for you. Packaged in convenient single-serving packets, it's easy to toss this in your gym bag or purse so you can take it whenever makes sense for you. Just tear open the packet and dump the contents into your water bottle and drink.
You can also mix this gut powder with yogurt, apple sauce, smoothies, protein shakes or any other cold beverage or snack you like. It's unflavored ,so you don't have to worry about it impacting the taste of whatever you mix it into. That makes it super easy to take your daily dose whenever and wherever you remember to take it.
But convenience aside, it's also a potent blend. With 50 billion CFUs per serving, each bag offers one of the highest concentrations of probiotics you can find. That serving is a blend of 13 different probiotic strains to help promote more biodiversity in your gut biome.
Get a 30-count jar of the convenient on-the-go gut powder for $18 on Amazon.
Why we like Zebora Probiotic Super Nutritional Powder:
- Each serving contains 50 billion CFUs of probiotics.
- The 13-strain blend helps promote more diversity in your gut biome.
- The convenient single-serving packs are easy to take with you so you can get your probiotic boost whenever you want.
- This powder features a delayed-release technology to protect probiotics from stomach acid and improve their chances of reaching your intestinal tract alive.
Most diverse probiotic blend in a gut capsule: Seed DS-01
Designed for both gastrointestinal and whole-body health, Seed is a 2-in-1 "capsule-in-capsule" probiotic and prebiotic. The outer capsule has a prebiotic formula that starts breaking down in the stomach. The inner capsule contains Seed's probiotic blend, keeping it protected from stomach acid. The result: Each capsule can deliver the largest possible starting dose to the right part of your intestinal tract.
Using 24 clinically studied probiotic strains, Seed promises to support systemic health with a wide variety of beneficial bacteria strains aimed at promoting digestive health, immune function, cardiovascular health and more. That's the widest variety of beneficial bacteria strains we've seen in a gut capsule, which makes this one of the best options for anyone trying to restore biodiversity to their gut biome.
A one-month supply of Seed is available at Seed.com for $50. You can also find it on Amazon for $59.
Why we like Seed DS-01:
- The 2-in-1 capsule protects the probiotic blend from stomach acid so that it doesn't get released until it reaches your intestinal tract.
- The 24-strain probiotic blend provides the widest variety of beneficial bacteria you'll find in a supplement, helping promote overall health.
- Each serving contains 53.6 billion AFUs (Active Fluorescent Units, an alternative and more precise measurement of probiotic count).
Best budget-friendly choice: Nuven Naturals Gut Health
Gut Health is a 3-in-1 digestive aid derived from probiotics, prebiotics, herbs and adaptogens for a daily gut support capsule. Gut Health features 10 billion CFU of probiotics and nine unique strains that help increase good bacteria in the gut.
The herbal blend includes turmeric root, ginger root, fenugreek seed, marshmallow powder and licorice powder to help support digestion and reduce gas and stomach discomfort.
Unlike many probiotics, Gut Health does not need to be refrigerated.
Gut Health is available at Amazon for $22. Each package contains a two-month supply, making this one of the most affordable gut health supplements.
Why we like Gut Health:
- We like the probiotic, prebiotic and herbal compilation.
- The capsule offering means taste is not a concern.
- Gut Health is markedly less expensive than other gut powders and capsules.
More top-rated gut powders and capsules
- A multivitamin and probiotic supplement in one: Huel Daily Greens, 30-serving bag, $40
- Delayed-release capsule to improve probiotic survival: Vitamin Bounty Pro-50 Probiotics, 30-serving jar, $30
- An Amazon Bestseller with 60 billion CFUs of probiotics: Physician's Choice 60 Billion Probiotic, 30-serving jar, $22 (reduced from $25)
- Single-serving packets with a probiotic-prebiotic blend: GoLive Probiotic + Prebiotic powder, 28-serving box, $22 (reduced from $25)
- 14 probiotic strains in one gut powder: Garden of Life Fitbiotic, 20-serving box, $34
What is the best gut powders for bloating?
We looked for powders with clean ingredients. That means no sugar, soy or fillers.
"One key component often found in gut powders is dietary fiber, which acts as a prebiotic," says Lisa Richards, nutritionist and author of The Candida Diet. "Prebiotics serve as food for beneficial gut bacteria, helping them thrive and maintain a balanced ecosystem in the gut.
"Additionally, these powders may include probiotics, which are live beneficial bacteria that can further enhance gut health by promoting a balanced microbiome. Other ingredients commonly found in gut powders may include herbs, enzymes, vitamins and minerals that can aid in digestion, reduce inflammation and support overall gut function."
We also looked for gut powders that contained prebiotics and probiotics, the good bacteria that line the gut. Experts say that 10 billion to 20 billion CFU per day of probiotics is enough to maintain balance in the gut.
Are gut powders worth it?
When your GI tract digests food, the body absorbs the vitamins and nutrients. Your body regulates the process by using beneficial bacteria, hormones and nerves. Gut health can impact everything from your mood to your weight and digestion. Simply put, when the bacteria in your gut are off balance, it can throw your your health into a tailspin.
Good bacteria strengthens the gut walls, while also activating immune functions. That helps keep your immune system up and bad bacteria out. That means less inflammation, which is linked to a whole host of ailments from bad digestion to allergies.
So do gut powders work?
"For some people, consuming a gut health-focused powder that helps either rebalance the levels of bacteria, or that offer particular enzymes that are also associated with the breakdown of the nutrients, can be beneficial," says Kara Landau, a prebiotic RD and world-leading gut health registered dietician.
That doesn't mean gut powders are for everyone.
"If someone is suffering from a condition such as SIBO, or has been diagnosed with IBS," Landau says, "I would recommend that they seek specific guidance from a practitioner such as a GI doctor or registered dietitian who specializes in gut health disorders before adding in any new gut health powders, to ensure that they do not exacerbate any of the negative symptoms they are trying to reduce."
