10 Supplements I Take to Manage My IBS
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For as long as I can remember, I've been navigating the ups and downs of living with irritable bowel syndrome-constipation (IBS-C), a journey that began in my late teens and followed me through my twenties.
Misdiagnoses and chronic discomfort were constant companions, but it wasn't until my thirties — thanks to figuring out which supplements and holistic approaches worked for me — that I finally found some relief. The turning point came in 2022, when my symptoms intensified, threatening my daily life. Through research, professional guidance, and a commitment to self-care, I've curated a list of 10 supplements that help me manage my IBS and support my overall wellness.
As previously reported in PS, supplements are not meant to replace food, and it's recommended that you discuss any new supplements with your doctor.
As a Latina, finding products that resonate with my needs hasn't been easy, but these editor-approved solutions have transformed my gut health journey. I'm excited to share them with you, and I hope they bring you the same relief and empowerment. Ahead, you'll find all the supplements that have healed my gut and have allowed me to live a healthier and happier life.
Johanna Ferreira is the content director for PS Juntos. With more than 10 years of experience, Johanna focuses on how intersectional identities are a central part of Latine culture. Previously, she spent close to three years as the deputy editor at HipLatina, and she has freelanced for numerous outlets including Refinery29, Oprah magazine, Allure, InStyle, and Well+Good. She has also moderated and spoken on numerous panels on Latine identity.
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Black Seed Oil
Mary Ruth's Organic Black Seed Oil Liquid Drops ($22)
Black seed oil has been a game-changer in my IBS journey. I discovered its benefits while searching TikTok for gut health solutions. Now, every morning I take around 30 drops (0.7 mL) on an empty stomach before I have anything else. It's super easy: I just drop it at the back of my mouth, behind my tongue. It preps my stomach for the day, supports my digestion, and even boosts my immune system.
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Colostrum
ARMRA Colostrum Immune Revival ($50)
If there's one supplement I absolutely can't live without, it's colostrum. In case you're not familiar with colostrum, it's the first form of milk produced by the mammary glands after giving birth and is packed with nutrients and antibodies that heal the gut microbiome. But here's the best part — it's actually lactose-free and great for digestion, reducing bloating significantly. Before I started taking colostrum, anything I ate would cause me to bloat. Since taking colostrum, even foods I normally try to avoid like dairy, gluten, or fried foods don't upset my stomach in moderation and in combination with colostrum. My go-to is the Armra Colostrum Immune Revival packets in Vine Watermelon. Every morning, I mix a packet into a tall glass of water and take all my supplements with it. It's delicious, convenient, and I always have a few pouches on hand, especially when traveling.
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Probiotics
VSL # 3 Capsules ($66)
As someone who struggles with IBS, I've learned over the years that not all probiotics are created equal. What I love about this high-potency probiotic is that it's specifically formulated to manage GI issues like IBS and ulcerative colitis. It's a lot pricier than most probiotics, but considering how well and how quickly this worked for me, I'd highly recommend it to any IBS girly. FYI: make sure to keep this refrigerated.
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Prebiotic + Probiotic
Happy V Prebiotic + Probiotic ($45)
This is hands down one of my favorite probiotics because not only does it address gut health, but it also contains strains to support your vaginal health — helping to keep BV, yeast infections, and urinary tract infections at bay.
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Digestive Enzymes
Pure Encapsulations Digestive Enzymes Ultra ($37)
I noticed such a significant difference in how quickly I absorb food after I started incorporating a digestive enzyme into my routine. They not only make it easier to break down foods, especially things like dairy and carbohydrates, but they also help you properly absorb nutrients from food. I double up on these whenever I'm craving something I can't normally digest on my own — like rice and beans!
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Vitamin D
Klaire Labs Vitamin D3 ($24)
Like most POCs with melanin, I used to always be vitamin D deficient. Apparently, this is common because melanin blocks the UVB rays needed for vitamin D production from sunlight. The problem with being vitamin D deficient is that it negatively impacts your bone health, immune system, and even gut health because it aids in improving nutrient absorption and strengthens your intestinal barrier.
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Milk Thistle
ZAZZEE Naturals Organic Milk Thistle ($23)
While people typically take milk thistle to support liver and gallbladder function, my Chinese medicine doctor and acupuncturist suggested I take it because it also supports effective gastrointestinal movement — speeding up digestion while promoting healthy gut flora.
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Mushroom Coffee
Anima Mundi Adaptogenic ($40)
One of the downsides of having IBS is that my stomach can't really handle the acid from coffee. As a result, I've become a big fan of matcha and mushroom coffee, which both help me a lot when it comes to digestion. I love that the Anima Mundi one also has cacao in it — giving it a delicious chocolatey taste. I'll start my mornings with a warm cup of mushroom coffee in hot water with a little bit of grounded cinnamon, making me feel instantly focused and ready to tackle the day.
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Digestive bitters
Anima Mundi Digestive Bitters ($27)
Whenever I'm craving something that I normally can't digest, like a slice of pizza or dairy-heavy dessert, I'll make sure to take a few drops of these digestive bitters. I normally drop them behind the back of my tongue or I'll add ½ tsp to a glass of water or juice. It stimulates digestion, reduces inflammation, and even works to detox the gut.
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Creatine
Bloom Nutrition Creatine Monohydrate ($20)
Research shows that creatine can boost strength, energy, and recovery, helping you lift heavier and bounce back faster. But since I usually struggle with digesting training supplements like protein powders, I needed something easy on my stomach. This Bloom creatine goes down smoothly and is made with women's needs in mind. Plus, the raspberry lemon flavor is delicious!
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