Gut Health Supplements 101: Probiotics, Digestive Enzymes and Fibre

The gut health supplements worth knowing about fall into three groups: fibre, probiotics and digestive enzymes. Fibre has the clearest case because it has a set daily target in Australia (25 g for women and 30 g for men), while probiotics work strain by strain and the evidence for everyday enzyme blends is limited. This guide covers what each one does, what the research says, and which products at Supps247 suit each job.

Probiotics, enzymes and fibre at a glance

Prices are at the time of writing. If you only change one thing, make it fibre.

Fibre first: the gut habit with a clear target

The NHMRC Nutrient Reference Values set an Adequate Intake for dietary fibre of 25 g a day for adult women and 30 g a day for adult men. The Better Health Channel says most Australians eat about 20 to 25 g a day, so many of us, men especially, sit below the target. Food is the best source because it gives you a mix of fibre types plus vitamins and minerals. Think wholegrain bread and cereals, oats, beans and lentils, fruit with the skin on, vegetables, nuts and seeds.

If food alone does not get you there, a fibre supplement can close the gap. NOW Psyllium Husk Powder 340 g is plain psyllium, a mostly soluble fibre that thickens when mixed with water. NOW's label lists about 7 g of fibre per level tablespoon (9 g), most of it soluble, and the tub is $39.00 at the time of writing. For a snack option, Fibre Boost protein bars pair protein with added fibre and cost $5.50 a bar. The fibre content differs between flavours, so check the wrapper.

Two habits make fibre easier on your stomach:

• Go slowly. A sudden jump from a low fibre diet to a high fibre one can cause cramps and extra wind. Add a little more each week.
• Drink more water. Better Health notes that a high fibre diet works best with enough fluid every day, and psyllium in particular needs a full glass.

Want ideas for getting more fibre from food? Read our post on fibremaxxing and why fibre is trending.

Probiotics: the strain matters more than the number

An expert consensus from the International Scientific Association for Probiotics and Prebiotics defines probiotics as live microorganisms that give a health benefit when taken in adequate amounts. The key word is strain. healthdirect points out that different strains have different effects, so a study on one strain does not tell you much about another. A bigger CFU (colony forming units) number on the front of the pack does not make a product better on its own.

That is why we like products that name every strain on the label. NOW Probiotic-10 25 Billion gives 25 billion CFU per capsule from 10 named strains, including Lactobacillus rhamnosus Lr-32, Bifidobacterium lactis Bl-04 and Lactobacillus plantarum Lp-115. One capsule is a serve, so the 50 capsule bottle works out at about $1.20 a day.

A few things to know before you start:

• Bloating, wind or looser stools are the most common side effects, and healthdirect says they are most likely in the first week.
• healthdirect advises that people who are immunocompromised, very unwell, having chemotherapy or recovering from recent surgery should not take probiotics, and that anyone with a serious health condition should check with their doctor first.
• If you are on antibiotics, a health professional may suggest a probiotic. Ask your pharmacist or GP which one and when to take it.
• There is no daily requirement for probiotics. Healthy people do not need one, so it is optional.

Digestive enzymes: useful in specific cases

Your pancreas and gut already make the enzymes you need to break down protein, fat and carbs. Enzyme supplements make the most sense when one specific enzyme is in short supply. The best known example is lactase. healthdirect says lactase tablets or drops taken before eating dairy can stop symptoms for people with lactose intolerance. Harvard Health adds that alpha-galactosidase may reduce gas and bloating from beans.

For general enzyme blends, the evidence is thin. Harvard Health says that for most people there is little evidence they do any good. If you still want to try one, 21st Century Digestive Enzymes is a proprietary blend taken as one capsule a day with a meal, with 60 capsules a bottle, for $39.95. Proprietary blend means the label does not show how much of each enzyme is inside, which is worth knowing before you buy. For more detail, see our post on what digestive enzymes are.

If bloating, pain or a change in your bowel habits keeps coming back, talk to your GP before trying supplement after supplement. Ongoing symptoms deserve a proper check.

All-in-one gut powders

Some powders combine all three ideas in one scoop. Primabolics Everyday Gut Health is one of our best selling gut products over the last six months. Per 2-scoop (20 g) serve, the label lists 10 billion CFU from four strains (Bacillus coagulans LactoSpore, Akkermansia, Saccharomyces boulardii and Bifidobacterium lactis), six fibres giving 3.08 g of dietary fibre, enzymes such as bromelain and papain, plus 3,500 mg of hydrolysed collagen and 3,000 mg of L-glutamine. It is $89.95 at the time of writing.

Be realistic about what a scoop does. About 3 g of fibre is roughly a tenth of the daily target, so it does not replace fibre-rich food. It contains bovine collagen, so it is not vegan, and the label says it is not suitable for anyone under 15 or for pregnant or breastfeeding women.

Greens powders are another all-in-one option, and some add fibre or probiotics. Compare them in our best greens powder guide.

Which gut health supplement should you choose?

• You eat little fibre: start with food, then add psyllium husk to close the gap. This is the best supported first step.
• You want to try a probiotic: choose one that names its strains, such as NOW Probiotic-10 25 Billion, and give it a few weeks.
• Dairy is the issue: a lactase product is better researched than a general enzyme blend. Talk to your pharmacist or GP if you are unsure.
• You want one scoop that covers a bit of everything: Primabolics Everyday Gut Health is the most popular choice in our range.

Our pick for most people is simple: eat more fibre, and use psyllium if you need help reaching 25 to 30 g a day. Add a strain-named probiotic only if you have a reason to. Browse the full gut health range. Online orders ship Australia-wide with free shipping on orders of $99.99 or more, and click and collect and Afterpay are available.

How our price compares

Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.

Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Not listed means we could not find that exact product on their site. Other sizes only means they sell it in a different size. Not confirmed means we could not confirm the same product and size. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).

Shop the products in this guide

NOW Psyllium Husk Powder 340 g$39.00NOW Probiotic-10 25 Billion 50 caps$59.95Primabolics Everyday Gut Health$89.9521st Century Digestive Enzymes 60 caps$39.95

Browse all gut health supplements.

FAQs

How much fibre should I eat a day in Australia?

The NHMRC Nutrient Reference Values set an Adequate Intake of 25 g of dietary fibre a day for adult women and 30 g a day for adult men. The Better Health Channel says most Australians eat around 20 to 25 g a day. Wholegrains, legumes, fruit, vegetables, nuts and seeds are the best sources. If you fall short, a fibre supplement such as psyllium can help close the gap. Increase slowly and drink plenty of water.

Do I need to take a probiotic every day?

No. There is no daily requirement for probiotics and healthy people do not need one. healthdirect notes that a health professional may suggest a probiotic in some situations, such as during a course of antibiotics. If you choose to take one, pick a product that names its strains and take it as the label directs. People who are immunocompromised or seriously unwell should check with their doctor first.

Can probiotics make you bloated?

They can at first. healthdirect lists bloating, wind and looser stools as the most common side effects, and says they are most likely in the first week. These usually settle as your body adjusts. If symptoms are severe or do not settle, stop taking the product and speak to your pharmacist or GP. Adding a lot of fibre at the same time can also cause extra wind, so change one thing at a time.

Do digestive enzymes help with bloating?

Only in some cases. Lactase helps people who do not digest milk sugar well, and alpha-galactosidase may reduce gas from beans. For general enzyme blends, Harvard Health says there is little evidence they help most people. Ongoing bloating has many possible causes, so if it keeps happening, talk to your GP rather than trying one supplement after another.

What is the difference between prebiotics and probiotics?

Probiotics are live microbes, such as Lactobacillus and Bifidobacterium strains. Prebiotics are types of fibre, such as inulin, that the bacteria already in your gut feed on. Many fibre-rich foods are natural sources of prebiotics. Some gut powders, like Primabolics Everyday Gut Health, combine both in one scoop, but a high fibre diet gives you a much bigger dose of prebiotic fibre than any single scoop.

Sources: NHMRC Nutrient Reference Values: dietary fibre; Better Health Channel: fibre in food; healthdirect: probiotics; healthdirect: lactose intolerance; Hill et al. ISAPP probiotic consensus statement (2014); Harvard Health: can enzyme supplements help bloating; product labels and brand nutrition panels, checked October 2026.

Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.

Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.