The Top 7 Nutrients to Support Gut Health, According to Dietitians

From ongoing stomach pain to bouts of bloating, waves of nausea, watery stools and backed-up bowels, signs of digestive distress are more common than you may think. According to the National Institute of Diabetes and Digestive and Kidney Diseases, nearly 70 million people in the United States encounter some form of digestive dysfunction.

When it comes to finding relief from the pangs of gastrointestinal discomfort, people may turn to probiotics and prebiotics. “While probiotics and prebiotics are tools that play a role in optimizing one’s gut health, those are not the only tools that are important for improving the balance of the gut community,” says JeJe Noval, Ph.D., M.S., RDN, an integrative and functional registered dietitian specializing in digestive and hormone health. A healthy gut also requires a well-balanced diet that includes adequate amounts of the following vitamins and minerals.

1. Zinc                                

As the second most abundant trace mineral in the human body, zinc has numerous functions. While it is well-known for its role in immunity, wound healing, growth and development, zinc is also essential for gut health, per a 2022 study published in Biomolecules. In fact, “zinc plays a crucial role in maintaining proper gastrointestinal health by aiding in the production of stomach acid necessary for effective digestion,” says Sara Korzeniewski, RD, FDN-P, a registered dietitian, functional medicine practitioner, transformational coach and CEO of The Organic Dietitian. She adds that zinc and sodium are needed for optimal stomach acid levels to effectively carry out this function.

But the gut-enhancing benefits don’t stop there. Noval adds that “zinc can also help with restoring the tightness of cells that line the gastrointestinal tract.” This means that zinc “is necessary for preserving the integrity of the gut lining, preventing leaky gut syndrome and food intolerances,” explains Korzeniewski. “Some good sources of zinc are dairy, eggs, legumes, nuts and seeds,” says Noval. But “the best absorbable dietary sources of zinc include oysters, red meat and poultry,” emphasizes Korzeniewski.

2. Magnesium

Magnesium is a remarkable mineral that keeps the gut moving and operating smoothly. More specifically, “it helps relax the muscles of the gut, which further aids in the smooth movement of food through the digestive tract and prevents constipation. Insufficient magnesium intake can lead to GI problems like constipation, bloating and abdominal pain. Therefore, it is crucial to include magnesium-rich foods in one's diet as tolerated, such as spinach, avocados, anchovies and dark chocolate,” says Korzeniewski.

3. Selenium

Although selenium is primarily known for its part in thyroid hormone metabolism, it is also a key mineral in digestive health. “Selenium plays a critical role in maintaining healthy digestion by supporting pancreatic homeostasis, which regulates the production of digestive juices. This essential mineral also aids in preventing inflammation and oxidative damage that can negatively impact gastrointestinal health,” Korzeniewski explains.

Noval chimes in, stating, “Selenium can also help balance the gut community.” According to a 2021 study published in Frontiers in Nutrition, a diet that contains adequate selenium may enhance the gut microflora and protect against intestinal dysfunction. To ensure you are getting enough of this vital mineral, “the top food sources of selenium include corn, garlic, goat and cow milk, Brazil nuts (depending on soil content), beef, pork chops, chicken breasts, seafood and eggs,” says Korzeniewski.

4. Vitamin D

Vitamin D does more than keep your bones in tip-top shape. Korzeniewski tells EatingWell, “Vitamin D is an essential nutrient crucial in maintaining a healthy gastrointestinal tract. The active form of vitamin D helps regulate the immune system's function, including the gut-associated lymphoid tissue (GALT), which is critical for the intestinal immune response.” As such, “a lack of vitamin D can negatively affect the gut, including impaired immune function and increased inflammation,” Korzeniewski adds. Along with adequate sun exposure, she shares that the best dietary sources include foods like oily fish, pastured egg yolks, pastured butter, grass-fed beef, liver and organ meats—among others.

5. Vitamin A

Your eyes aren’t the only organs that benefit from sufficient vitamin A intake. Like zinc, vitamin A is an important nutrient that “helps in the growth, repair and maintenance of the gut's mucosal lining, which acts as a barrier against harmful toxins and pathogens,” says Korzeniewski. “Vitamin A also improves the immune system by enhancing the production of immune cells that keep the gut healthy,” Korzeniewski adds.

On the other hand, a deficiency in vitamin A “can exacerbate the gut community,” notes Noval. A 2022 review published in Nutrients mentions that vitamin A deficiency may significantly alter the diversity of the gut microbiota, reducing beneficial bacteria and increasing harmful bacteria. Fortunately, vitamin A is found in the optimal form in foods like eggs, fish, liver and fortified food. Plant foods such as leafy greens, sweet potatoes, carrots and butternut squash contain beta carotene, which your body can convert into vitamin A (though its conversion rate depends on genetic factors, per a 2022 review in Frontiers in Nutrition).

6. Vitamin C

Vitamin C is popular for its immune-supporting benefits. But your gut also relies on vitamin C to function at its best. Most notably, “Vitamin C plays a crucial role in gastrointestinal health by acting as an antioxidant and aiding in the absorption of nutrients. It also helps in the synthesis of collagen, which promotes gut-lining health,” Korzeniewski highlights. You can obtain all the vitamin C you need in a day by consuming a diet rich in fruits and vegetables. The best sources include kiwi, guavas, bell peppers, strawberries, broccoli and—of course—oranges.

7. B Vitamins

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 Affect Gut Health

Although the gut needs sufficient amounts of the nutrients mentioned above, additional aspects of gastrointestinal health are often overlooked. “Gut healing is a complex and multifaceted process that encompasses numerous factors. This includes dietary changes and other lifestyle modifications such as improving sleep quality, reducing environmental toxins and regulating the nervous system,” Korzeniewski shares.

In addition, both dietitians agree that addressing unresolved stress and trauma can greatly transform the health of your gut. “Our bodies are incredibly resilient and well-equipped to maintain robust health, but our resilience decreases when we experience psychological stress, trauma and other adverse events. Therefore, addressing these underlying factors contributing to gut problems is crucial to healing the gut and optimizing gut health effectively,” says Korzeniewski. “As such, embracing joy, passion and other positive aspects of life can significantly improve your gut's overall health and function. A holistic approach to enhancing gut health will yield better long-term results than probiotics and prebiotics [alone],” Korzeniewski adds.

The Bottom Line

One way to improve your gut health is to ensure a nutrient-dense diet rich in zinc, magnesium, selenium and vitamins A, D, B and C. Each of these micronutrients plays a critical role in maintaining the gut lining, lowering intestinal inflammation, keeping digestive juices flowing and helping the gut run smoothly. But beyond the dietary aspects of gut health, it may also be beneficial to assess your sleep quality and toxin exposure as well as address any underlying stress. “Finally, it's important to note that gut healing is not a one-size-fits-all approach, and what works for one individual may not work for another,” says Korzeniewski. Therefore, you may find it helpful to work with a registered dietitian who can guide you along your unique gut-healing journey.