6 Best Gut Health Supplements to Relieve Heartburn, Reduce Bloating, and Improve Digestion
Ever had that heartburn feeling after a heavy meal?
That fiery sensation creeping up your chest like a dragon who just discovered spicy food?
Yeah, me too. Heartburn isn’t just a nuisance—it can wreck your sleep, your mood, and your ability to enjoy your favourite foods.
The good news? There are heartburn home remedies, but let’s be real—sometimes ginger tea just doesn’t cut it.
That’s where gut health supplements come in.
They are made from natural resources like a mixture of herbs and plants. Important thing is, they are science-backed and gut-friendly, helping to soothe heartburn, ease bloating, and improve digestion without making you feel like you swallowed a chemistry set.
I’ve tried several over the years, especially after late-night prata sessions or indulging in too much spicy tom yum, and all I could say is, they are my life saviours.
Here are the six best supplements that have actually made a difference—not just in theory, but in real life.
Probiotics – LactoBif 30 by California GOLD Nutrition
Think of probiotics as the bouncers of your digestive system. They keep the bad bacteria in check, ensuring your gut environment is balanced and thriving. Studies show that probiotics can:
Reduce heartburn feeling by preventing acid reflux triggers.
Improve digestion by breaking down food efficiently.
Decrease bloating by reducing gas production.
Look for probiotics with Lactobacillus and Bifidobacterium strains—these are the rockstars for gut health. Personally, I noticed that taking a probiotic supplement before meals helped me avoid that unpleasant food coma feeling.
Personally, I’ve been taking California Gold Nutrition, LactoBif® 30 Probiotics, 30 Billion CFU, and it’s made a real difference.
Not only has it helped keep my digestion smooth, but it’s also reduced my acne breakouts! It seems like this probiotic keeps my gut (and skin) in check, so now I can enjoy my meals without worrying about the aftermath.
Digestive Enzymes – Thorne, Advanced Digestive Enzymes, 180 Capsules
If probiotics are the bouncers, digestive enzymes are the chefs—breaking down food into digestible bits so your stomach doesn’t throw a tantrum. Without enough enzymes, your gut struggles to process fats, proteins, and carbs, leading to bloating, indigestion, and—you guessed it—heartburn.
A good enzyme blend should include:
Amylase (for carbs)
Protease (for proteins)
Lipase (for fats)
Lactase (if dairy hates you as much as it hates me)
I realized that certain whey protein and mass gainers also don’t work well for my stomach. I’d get bloated, diarrhea, and very bad heartburn feeling.
The best way to solve this is to get a non-lactose base supplement like vegan-based or Whey isolates.
After I started using digestive enzymes, my post-meal discomfort—especially after a heavy steak dinner—practically disappeared. No more feeling like a bloated balloon about to pop.
Right now, I’m not taking any as I am focusing on other supplements. Well, my budge is not infinite. hahaa..
L-Glutamine by Thorne – The Gut Healer
Ah, L-glutamine—this one saved me. There was a period when I was dealing with heartburn at night, especially after spicy food. My gut felt raw, and I was convinced my stomach lining was plotting against me.
Then I discovered L-Glutamine by Thorne. It helps repair the gut lining, reducing inflammation and strengthening the stomach barrier. Within a few weeks, my late-night heartburn feeling was nearly gone, and my digestion felt noticeably smoother.
Bonus: It also supports muscle recovery, so if you’re hitting the gym, it’s a double win.
Magnesium Citrate by Thorne – The Relaxer
Magnesium isn’t just for muscle recovery—it’s crucial for digestion. Magnesium citrate helps:
Relax the digestive tract (which reduces bloating and cramping).
Promote regular bowel movements (no more constipation drama).
Reduce acid reflux by calming the stomach.
Ever had that tight, bloated feeling at night after eating too much? A dose of Magnesium Citrate by Thorne before bed worked wonders for me. No more waking up feeling like a stuffed burrito.
GI Relief by Thorne – The Soother
This is my go-to when my stomach is throwing a tantrum. GI Relief by Thorne contains a mix of gut-friendly ingredients like:
Marshmallow root – Coats the stomach lining, reducing irritation.
Slippery elm – Helps soothe acid reflux symptoms.
Aloe vera – Calms the digestive tract.
Whenever I eat something questionable (like way too much chili crab), I take this, and it feels like an internal fire extinguisher.
FiberMend by Thorne – The Regulator
Fiber is essential, but let’s be honest—most of us don’t get enough. FiberMend by Thorne helps by:
Improving digestion and gut motility.
Preventing bloating by keeping things moving.
Supporting healthy gut bacteria.
I started using this because my diet was sometimes lacking in fiber (whoops), and it made a huge difference. My digestion felt more “on schedule,” and bloating became way less of an issue.
Recent Research on Gut Health and Heartburn
Science backs up what we’ve been saying—gut health is key to preventing heartburn. A 2023 study published in The Journal of Gastroenterology found that individuals with a balanced gut microbiome had fewer symptoms of acid reflux and bloating compared to those with gut dysbiosis (an imbalance of bacteria).
Research highlights that fibre acts as a prebiotic, nourishing probiotics, while the combination supports a healthier microbiome and may lower the risk of chronic diseases like heart disease and type 2 diabetes.
Additionally, probiotics in supplement form can provide a more direct way to improve gut health, as some studies have found that they can effectively restore balance in the gut microbiome and alleviate digestive discomfort (Harvard Health Publishing, 2024).
Another study in Nutrients (2022) highlighted the role of L-glutamine in healing the gut lining, reducing inflammation, and improving digestion, making it a top recommendation for those dealing with heartburn at night.
Conclusion: Which Gut Supplement Is Best For You
If heartburn, bloating, and indigestion have been your unwanted dinner guests, these gut health supplements might be the game-changer you need. To recap:
Probiotics to fuel your gut bacteria.
Helps with: Bloating, irregular digestion, gut inflammation
Digestive enzymes to break down food effectively.
Helps with: Poor digestion, bloating, heavy feeling after meals
L-Glutamine by Thorne to heal the stomach lining.
Helps with: Leaky gut, acid reflux, stomach ulcers, gut inflammation
Magnesium Citrate by Thorne to relax the gut.
Helps with: Constipation, cramps, gut spasms
GI Relief by Thorne to soothe irritation.
Helps with: Heartburn, acid reflux, gut irritation from spicy/oily foods
FiberMend by Thorne to keep digestion running smoothly so less bloated.
Helps with: Bloating, constipation, sluggish digestion
Everyone’s gut is different, so it might take some trial and error. But trust me—once you find the right mix, you’ll wonder how you ever lived without it. No more midnight heartburn feeling, no more regretting that extra slice of pizza. Just smooth, happy digestion.
And hey, your stomach will thank you for it. Probably in fewer burps.
