9 crucial nutrients for optimal gut health |

The road to health is paved with good intestines. Gut health is crucial for overall well-being. From aiding digestion to absorbing nutrients to supporting immunity and mental health, the gut plays a crucial role in our body. Eating a well-balanced diet is one way to improve gut health. To maintain optimal gut health, one also needs the right nutrients to nourish the gut and foster a thriving microbiome. Certified functional health strategist Kim Heintz talks about the 9 nutrients in maintaining a happy gut.
“Nutrients are the unsung heroes of gut health! When it comes to improving your gut, many focus solely on eliminating certain foods. But here’s the game-changer: Adding the right vitamins and minerals can transform how your gut feels and functions! I’ve helped clients who struggled with severe constipation, often going just a couple of times a week. Not only was this uncomfortable, but it also impacted their energy and mood. By addressing nutrient deficiencies, they started experiencing daily bowel movements—sometimes even 2-3 times a day! But it’s not just about digestion. These nutrients are also powerhouse supporters of your immune system,” Heintz says.
Let’s take a look at the 9 nutrients we need for a healthy gut.
Magnesium
Magnesium is one of the key nutrients you should be consuming for a happy gut. It helps relax the muscles in the intestines, making it essential for promoting regular bowel movements and reducing constipation. Additionally, it lowers inflammation in the gut, contributing to overall digestive health. Include magnesium-rich foods in your diet such as leafy greens (spinach, Swiss chard), nuts (almonds, cashews), seeds (pumpkin seeds, flaxseeds), legumes, and whole grains.
Vitamin B12
Vitamin B12 plays a significant role in the gut microbiome. This nutrient helps regulate the balance of bacteria in the microbiome and thereby aids the digestive processes. A deficiency can lead to symptoms like poor digestion, fatigue, and an imbalance in gut bacteria. Animal-based foods like eggs, dairy (milk, cheese, yogurt), meat (chicken, beef, liver), fish (salmon, tuna), and fortified plant-based products (cereals, soy milk) are rich sources of Vitamin B12.
Zinc
Zinc is an essential nutrient for maintaining the gut lining and repairing intestinal walls. It also boosts immunity, helping protect the gut from infections. Natural sources of Zinc are Shellfish (oysters, crabs), beef, pork, pumpkin seeds, chickpeas, and fortified cereals.
Vitamin D
Vitamin D is a nutrient that is important for overall well-being. In the case of gut health, it helps regulate the gut microbiome and enhance the gut barrier function. A deficiency can result in gut inflammation and dysbiosis (imbalance of microbiome). You can consume foods such as fatty fish (salmon, tuna), egg yolks, fortified milk, and mushrooms to get Vitamin D. Exposure to sunlight, and supplements is another means.
Calcium
Calcium plays a vital role in gut health. It helps in the muscle contractions in the digestive system, which promotes proper motility and reduces gastrointestinal symptoms such as constipation. Calcium also helps to maintain a balanced pH level in the stomach and thereby reduces acid reflux. Include calcium-rich foods in your diet like dairy products (yogurt, milk, cheese), fortified plant-based milks (almond, soy, oat), leafy greens (kale, collard greens, bok choy), and almonds.
Vitamin C
Vitamin C supports gut health by helping in collagen production, which maintains the integrity of the gut lining. The antioxidant properties of Vitamin C reduce inflammation and protect the gut from oxidative stress. Vitamin C also increases the absorption of iron, a critical nutrient for gut and overall health. Citrus fruits (oranges, lemons, grapefruits), strawberries, bell peppers, kiwi, broccoli, tomatoes, and spinach are good sources of Vitamin C.
Sodium
Sodium helps with fluid balance, which is crucial in proper digestion and nutrient absorption. It also plays a role in smooth gastrointestinal motility. However, excessive sodium intake can also harm gut health. Naturally occurring sodium can be found in foods like celery, beets, and milk. But, most sodium comes from table salt.

L-Glutamine
L-Glutamine is an amino acid that helps repair and strengthen the intestinal lining, especially in conditions such as leaky gut syndrome. It also supports the immune system. Consuming Beef, chicken, fish, eggs, dairy products, spinach, and parsley is good to get this nutrient.

Potassium
This nutrient helps to regulate muscle contractions in the digestive tract, thereby aiding smooth bowel movements and preventing constipation. It also maintains the body’s fluid balance, which is crucial in nutrient absorption and digestion. Eating bananas, sweet potatoes, avocados, spinach, beans (black beans, kidney beans), oranges, and yogurt is the right means to get potassium.
“With proper levels, your body can fight off harmful gut pathogens and maintain a thriving microbiome. Your gut is your immune system’s first line of defense. Strengthen it, and the benefits are remarkable,” Heintz adds. A happy gut is your key to a healthy and happy body.
Maintaining gut health is essential for overall well-being, and the right nutrients play a key role in fostering a balanced microbiome. By incorporating these nutrients into your diet, you can support digestion, immunity, and mental health. A healthy gut truly sets the foundation for a healthier, happier life.
(Pic courtesy: iStock)