Gut Health Supplement Stack: Probiotics, Prebiotics & Glutamine
Evidence-based gut repair stack — which probiotic strain, L-glutamine dosing, and prebiotic choices.
Quick Answer
A three tier gut health protocol: (1) remove triggers (alcohol, NSAIDs, processed foods), (2) restore with multi strain probiotics (Lactobacillus + Bifidobacterium, 25–50 billion CFU), (3) repair with L glutamine (5–10 g daily) and zinc carnosine. Prebiotics (inulin, FOS, or acacia fibre) feed beneficial bacteria.
Key Takeaways
- 01Strain identity matters more than CFU count — L. rhamnosus GG has the most human evidence
- 02Antibiotics wipe out the microbiome — supplement 3× the antibiotic dose duration afterwards
- 03L-glutamine is the primary fuel for enterocytes (gut lining cells) and reduces intestinal permeability
- 04Fermented foods (kefir, sauerkraut, kimchi) outperform supplement probiotics in microbiome diversity
- 05Testing (stool analysis, e.g., Viome, Genova) can personalise your protocol
Quick Answer
A three-tier gut health protocol: (1) remove triggers (alcohol, NSAIDs, processed foods), (2) restore with multi-strain probiotics (Lactobacillus + Bifidobacterium, 25–50 billion CFU), (3) repair with L-glutamine (5–10 g daily) and zinc carnosine. Prebiotics (inulin, FOS, or acacia fibre) feed beneficial bacteria.
Key Takeaways
- Strain identity matters more than CFU count — L. rhamnosus GG has the most human evidence
- Antibiotics wipe out the microbiome — supplement 3× the antibiotic dose duration afterwards
- L-glutamine is the primary fuel for enterocytes (gut lining cells) and reduces intestinal permeability
- Fermented foods (kefir, sauerkraut, kimchi) outperform supplement probiotics in microbiome diversity
- Testing (stool analysis, e.g., Viome, Genova) can personalise your protocol
Probiotic Selection Guide
Not all strains do the same thing. Choose based on your primary goal:
| Goal | Best Strain(s) |
|---|---|
| Antibiotic-associated diarrhoea | L. rhamnosus GG, S. boulardii |
| IBS (bloating, altered transit) | B. infantis 35624 (Align), L. plantarum |
| Constipation | B. lactis BB-12, L. casei Shirota |
| Immune support | L. rhamnosus GG, L. acidophilus NCFM |
| Mood support | L. helveticus R0052 + B. longum R0175 |
Minimum effective dose: 10 billion CFU for most conditions. For severe dysbiosis, 50–100 billion may be needed.
Prebiotics: Feeding Your Good Bacteria
Probiotics need food to survive. Prebiotics are non-digestible fibres that selectively nourish Bifidobacterium and Lactobacillus:
- Inulin / FOS (fructooligosaccharides): Start low (1–2 g) — too much causes gas
- Acacia fibre: Gentlest option; good for IBS
- Resistant starch: Cooled cooked potatoes, green bananas, rice — feed butyrate-producing bacteria
- GOS (galactooligosaccharides): Supports Bifidobacterium growth
L-Glutamine for Gut Repair
Glutamine is the conditional amino acid that is the primary energy source for the intestinal epithelium. At 5–10 g daily:
- Reduces intestinal permeability (leaky gut) markers
- Speeds recovery from GI surgery and chemotherapy
- Reduces IBS-D (diarrhoea-predominant) symptom scores
Take on an empty stomach, mixed in cold water (heat degrades it). 5 g twice daily for active gut repair; 5 g daily for maintenance.
Zinc Carnosine
Zinc carnosine (75–150 mg daily) has specific mucosal protective effects:
- Adheres to gastric mucosa and sustains zinc release
- Shown in RCTs to improve gastric ulcer healing
- Reduces NSAID-induced intestinal permeability
- Synergises with L-glutamine for mucosal repair
Medically reviewed
Last reviewed April 1, 2026 by Migaku Editorial Team