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Dietitians Warn: Four Supplements to Avoid for Gut Health, Emphasizing Food-First Approach

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A growing number of Thais and health-conscious individuals worldwide are investing in dietary supplements marketed for gut health, seeking promises of improved digestion, immunity, and overall well-being. However, recent research and expert advice suggest that many popular gut health supplements may not provide the benefits they claim—and, in some cases, could even be harmful. According to registered dietitians featured in a June 2025 analysis by EatingWell, widely consumed products such as over-the-counter probiotics, greens powders, digestive enzymes, and antacids should generally be approached with caution—or skipped altogether—in favor of a wholesome, fiber-rich diet and lifestyle changes (EatingWell).

This news is highly relevant for Thai readers, as Thailand’s wellness industry is experiencing rapid growth, with dietary supplements representing a soaring share of the market. Fueled by social media influencers and aggressive marketing, many consumers are turning to pills and powders in hopes of quick fixes for digestive issues and other ailments. Yet the science increasingly favors a natural, food-first approach that aligns with traditional Thai dietary patterns. Understanding what does and does not work—according to the latest research—is crucial for safeguarding health and avoiding unnecessary expenses.

The key findings outlined in the article are rooted in both scientific evidence and real-world clinical experience. First, probiotic supplements—often promoted to “restore healthy gut bacteria”—can be helpful for specific medical conditions but are not universally beneficial. The efficacy of probiotic products depends on whether the consumer takes the correct bacterial strain, at the right dose, for the appropriate condition. According to a registered dietitian-microbiome specialist cited in the report, these products might even worsen symptoms for those with conditions like small intestinal bacterial overgrowth (SIBO). Furthermore, the unregulated nature of the supplement market means quality and content can vary dramatically, with some over-the-counter probiotics not even containing the microbes listed on the label.

Secondly, greens powders, highly popular in urban Thai markets as a quick path to better health, lack the dietary fiber essential to a healthy gut. Nutritionists stress that relying on powdered products deprives the body of fiber—the nutrient that not only feeds beneficial gut bacteria but also supports digestion and optimal nutrient absorption. Traditional Thai diets, rich in fresh vegetables and herbs, already supply many of the polyphenols and fibers shown in research to support a flourishing microbiome.

Digestive enzyme supplements are another product category drawing scrutiny. While these enzymes can assist individuals with specific conditions such as pancreatic insufficiency or cystic fibrosis, most people’s bodies naturally produce sufficient digestive enzymes. Experts warn that over-the-counter digestive enzyme supplements are unregulated, often vary widely in potency and ingredients, and lack robust research support for widespread use. The recommendation: consult a healthcare professional before considering enzyme supplementation, and only use products specifically prescribed for diagnosed medical needs.

Finally, the routine use of over-the-counter antacids—such as proton-pump inhibitors—raises concerns. While these medications can provide short-term relief for heartburn, research shows they can alter the gut microbiome’s balance and may increase the risk of harmful bacterial overgrowth and nutrient malabsorption if overused or used inappropriately. Dietitians interviewed in the EatingWell article recommend using antacids only under the guidance of a qualified medical professional and emphasize that lifestyle interventions should be the first line of defense for most digestive complaints.

These expert warnings are echoed in recent scientific publications. For example, a review in the journal Gut Microbes finds strong evidence that plant-based foods high in polyphenols and natural probiotics—such as fruits, vegetables, whole grains, legumes, nuts, seeds, and fermented foods—promote a healthier gut microbiome and reduce the risk of gastrointestinal and metabolic diseases (Gut Microbes). Thai cuisine, with its abundant fresh produce, fermented ingredients like som tam, pickled vegetables, and fermented fish sauce, has traditionally offered a foundation for gut health that requires little additional supplementation.

According to a local hospital dietitian, “Thai people have a strong culinary culture with a lot of naturally fermented and fiber-rich foods—som tam, riceberry, sticky rice, and various herbal vegetables. Instead of buying expensive imported powders or pills, they might benefit more from returning to these traditional foods.” A nutrition professor at a leading university echoes this stance, adding, “The supplement market is not tightly regulated in Thailand. We see a lot of products that do not contain what they claim or lack safety data. Education about scientifically backed dietary habits is critical to public health.”

The implications for Thailand’s public health system are significant. While digestive disorders—including irritable bowel syndrome, acid reflux, and dysbiosis—are common in urban Thai populations experiencing dietary shifts, reliance on unregulated supplements can delay proper diagnosis and treatment, drive unnecessary spending, and introduce avoidable risks. Instead, population-level health campaigns could revive appreciation for dietary fiber and plant diversity while promoting consumer vigilance against unsubstantiated gut health claims in advertising.

The history of using food as medicine in Thailand is long and rich, from traditional herbal infusions to everyday dishes recognized for anti-inflammatory and digestive benefits. Recent trends toward processed foods and imported nutraceuticals have diluted these traditions, but the latest research supports a return to whole, minimally processed ingredients. Simple, practical adjustments—such as prioritizing seasonal produce, increasing the variety of plant-based foods, and reducing intake of sugary drinks and snack foods—could have a far greater impact on gut health than any commercial supplement. In light of this evidence, health authorities and educators may wish to ramp up messaging about the importance of dietary fiber (at least 25 grams daily for most adults), regular exercise, stress management, and quality sleep as keys to a healthy gut.

Looking to the future, experts see a growing need for consumer education in Thailand regarding the efficacy and safety of dietary supplements. With the Health Product Vigilance Center and the Food and Drug Administration increasing efforts to monitor false advertising and product quality, Thai shoppers are encouraged to look beyond influencers and glossy packaging and base health decisions on trustworthy advice. The popularity of fermented foods like kefir, kombucha, and tempeh is also growing in urban Thai communities—offering an accessible route to probiotic benefits without reliance on supplements.

For those seeking actionable steps to improve gut health, the message is clear: focus on a diet high in whole, plant-based foods; include a wide variety of fiber-rich fruits, vegetables, whole grains, and legumes; enjoy traditional fermented foods; limit added sugars and saturated fats; prioritize regular movement and stress relief; and consult healthcare professionals before starting any supplement regimen. By reviving the best of Thai food culture and applying international research insights, Thai readers can protect and boost their gut health naturally, affordably, and deliciously.

For more information, see the original article at EatingWell and detailed reviews in Gut Microbes.

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Medical Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult with qualified healthcare professionals before making decisions about your health.