LGG Probiotic10–20 billion_CFU · empty_stomach
Settles into your gut lining and helps get your bowel back on a regular rhythm.
Solid · 2 of 2 studies agreeResearch →
digestive · symptom
Irregular Digestion
Your gut on an unpredictable schedule.
Top proven supplements
Studied in people, at a dose you can actually buy.5Studied in people, at a dose you can actually buy.
Prebiotic Fiber (Inulin/FOS)12–20 g · any
Feeds your gut bacteria and adds bulk and water to stool, which gets things moving.
Solid · 1 study, positiveResearch →
Berberine500–1500 mg · with_food
Shifts your gut bacteria toward the helpful ones and calms inflammation in the bowel.
Solid · 1 study, positiveResearch →
Saccharomyces boulardii9–200 billion_CFU · any
A yeast that passes through rather than settling, thought to steady the gut lining and cut watery stool.
Solid · 4 of 4 studies agreeResearch →
Psyllium5–10 g · any
Forms a gel that evens out stool consistency, whichever direction things have gone.
Solid · 3 of 3 studies agreeResearch →
Might help
Real research, but thin or split. Worth knowing, not worth counting on.4Real research, but thin or split. Worth knowing, not worth counting on.
Bifidobacterium animalis subsp. lactis HN0191.8–17.2 billion_CFU · any
Thought to speed things through the bowel, though how it does that in people is not settled.
Mixed · 1 of 2 studies positiveResearch →
Lactobacillus plantarum 299v5–10 billion_CFU · any
Thought to cut gas production in the bowel, easing bloating and cramping.
Mixed · 2 of 3 studies positiveResearch →
Glutamine5–10 g · any
The fuel your gut lining uses to renew itself, which it does constantly.
Evidence · 1 study, positiveResearch →
Digestive Enzymes1–2 capsules · any
Help you break food down and absorb it, easing discomfort after meals.
Mixed · 3 of 4 studies positiveResearch →
Tested — didn’t work
Measured properly against placebo. Nothing found.2Measured properly against placebo. Nothing found.
Apple Cider Vinegar30 ml · any
The acid may actually slow an already-sluggish stomach further, rather than get things moving.
No benefit foundResearch →
Ginger (Zingiber officinale)1080–1200 mg · any
Speeds the stomach emptying, which is a sensible theory for indigestion.
No benefit foundResearch →
No research yet
People take these for it. We haven’t found trials we would stand behind.2People take these for it. We haven’t found trials we would stand behind.
Magnesium Citrate500–2000 mg · any
Pulls water into your bowel to soften stool and get it moving. This form is the one that does that.
No trials we can vouch forResearch →
Magnesium Glycinate200–400 mg · evening
Magnesium relaxes gut muscle and draws water in, which would soften stool.
No trials we can vouch forResearch →