# Gut Health Supplement Stack: Probiotics, Prebiotics & Glutamine
Canonical: https://www.migaku.app/guides/gut-health-supplement-stack
Category: how-to
Summary: Evidence-based gut repair stack — which probiotic strain, L-glutamine dosing, and prebiotic choices.
Last reviewed: 2026-04-01
Reviewed by: Migaku Editorial Team
## 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