Keeping blood sugar levels in check is like walking a tightrope, it requires balance, focus, and the right tools. Whether it is sudden energy crashes, unexplained fatigue, or cravings for sweets, many adults struggle with maintaining normal blood sugar levels. The good news is that healthy digestion and natural supplements can play a key role in controlling blood sugar naturally.
This blog unpacks how digestion impacts blood sugar, the role of digestive enzymes for carbohydrates, and the best probiotics and supplements to lower blood sugar naturally.
Let us explore simple, effective ways to support your gut and maintain steady blood sugar levels throughout the day.
The Connection Between Digestion and Blood Sugar Levels
Healthy digestion isn’t just about avoiding bloating or discomfort, it directly impacts how your body processes carbohydrates and maintains blood sugar levels. When we eat, the digestive system breaks down carbohydrates into glucose, which enters the bloodstream.
Efficient digestion ensures a steady release of glucose into the bloodstream, helping to maintain normal blood sugar levels for adults. Poor digestion can lead to spikes or crashes in blood sugar, increasing the risk of high or low blood sugar symptoms(1).
Proper digestion begins with a well-functioning gut. Digestive enzymes, gut bacteria, and dietary choices all influence how your body processes food and maintains blood sugar levels.
1. Digestive Enzymes for Carbohydrates
Digestive enzymes, particularly amylase, play a crucial role in breaking down carbohydrates into glucose. Insufficient enzyme activity can result in poorly digested carbs, leading to uneven blood sugar spikes(2).
It is advisable to include enzyme-rich foods like pineapple (bromelain) and papaya (papain) in your diet. One can also consider enzyme supplements to improve carbohydrate digestion and control blood sugar naturally(14).
2. Gut Health and Blood Sugar Regulation
A healthy gut microbiome ensures better glucose metabolism and reduced inflammation, both of which are critical for stable blood sugar. Imbalances in gut bacteria can lead to insulin resistance and elevated blood sugar levels(3).
Fermented foods like yogurt, kefir, and sauerkraut can also boost gut health naturally. However, if you are considering a probiotic supplement, look for strains like Lactobacillus and Bifidobacterium, which are known to support healthy digestion and glucose regulation(4).
Symptoms of High and Low Blood Sugar
Understanding the symptoms of blood sugar imbalances can help you take proactive measures.
High Blood Sugar Symptoms
When blood sugar levels are consistently elevated, you may experience(5):
• Increased thirst and frequent urination.
• Fatigue and difficulty concentrating.
• Blurred vision and headaches.
• Slow-healing wounds.
Low Blood Sugar Symptoms
• On the flip side, low blood sugar levels can cause(6):
• Dizziness or lightheadedness.
• Sweating and shakiness.
• Rapid heartbeat.
• Confusion or irritability.
Recognizing these signs early can help you adjust your diet and lifestyle to restore balance.
Easy Tips to Control Blood Sugar Naturally
Diet and lifestyle changes are powerful tools for managing blood sugar. Here are some proven strategies:
1. Prioritize Low-Glycemic Foods
Foods with a low glycemic index (GI) release glucose slowly, preventing sudden spikes in blood sugar. Prefer food like whole grains, lentils, non-starchy vegetables, and berries(15).
2. Increase Fiber Intake
Dietary fiber delays the digestion of carbohydrates, ensuring a gradual release of sugar into the bloodstream. Soluble fiber, in particular, helps regulate blood glucose levels. Oats, chia seeds, beans, nuts, seeds and apples are a few fiber-rich foods.
3. Don’t Skip Meals
Skipping meals can cause blood sugar levels to drop too low, making you overeat later. Aim for balanced meals spread evenly throughout the day.
4. Stay Active
Regular exercise improves insulin sensitivity, making it easier for your cells to absorb glucose. A combination of cardio and strength training is ideal for blood sugar management.
Supplements to Lower Blood Sugar Naturally
While diet and lifestyle are foundational, supplements can provide additional support for maintaining normal blood sugar levels. Here are some options:
1. Probiotic Supplements
As mentioned earlier, probiotics improve gut health, which plays a role in glucose regulation. Look for high-quality probiotic supplements containing Lactobacillus rhamnosus and Bifidobacterium lactis (7).
2. Chromium
Chromium enhances the action of insulin, helping your body process glucose more efficiently. Studies suggest it may reduce fasting blood sugar levels(8).
3. Berberine
Berberine is a plant compound known for its ability to lower blood sugar and improve insulin sensitivity. It works by activating enzymes that regulate glucose metabolism(9).
4. Magnesium
Magnesium is essential for over 300 enzymatic processes in the body, including those that regulate blood sugar. Low magnesium levels are associated with insulin resistance and high blood sugar(10).
5. Digestive Enzyme Supplements
Supplements containing amylase or other carbohydrate-digesting enzymes can support healthy digestion and reduce post-meal blood sugar spikes(11).
Lifestyle Habits to Complement Supplements
Incorporating supplements into your routine works best when paired with sustainable lifestyle habits:
• Track Your Blood Sugar: Regular monitoring helps you understand how your body responds to certain foods and activities.
• Hydrate Well: Drinking plenty of water helps kidneys flush out excess sugar in the blood.
• Sleep Well: Poor sleep can disrupt insulin sensitivity and increase cravings for sugary foods(12). Aim for 7-8 hours of quality sleep each night.
• Stress Management: Chronic stress raises cortisol levels, which can increase blood sugar(13). Practices like meditation and deep breathing can help.
Long-Term Benefits of Controlling Blood Sugar Naturally
Maintaining normal blood sugar levels for adults isn’t just about avoiding immediate symptoms; it also protects against long-term complications such as heart disease, nerve damage, and vision problems. A holistic approach that combines healthy digestion, natural supplements, and balanced habits ensures sustainable results.
By focusing on gut health, supporting enzyme activity, and including the right supplements, you’re giving your body the tools it needs to thrive. Over time, these strategies will lead to better energy levels, fewer sugar cravings, and improved overall health.
Conclusion
Managing blood sugar naturally is achievable with the right combination of diet, digestion, and supplementation. Healthy digestion plays a vital role in controlling blood sugar by ensuring carbohydrates are broken down efficiently and absorbed steadily. Adding digestive enzymes, probiotics, and supplements to your routine can further support this process.
By making small, consistent changes to your diet and lifestyle, you can maintain steady blood sugar levels, avoid the highs and lows, and enjoy better energy and health. Whether you are addressing high blood sugar symptoms or aiming to prevent fluctuations, these strategies may offer a practical, effective approach to long-term wellness.
References
- L’Heureux-Bouron, D., Legrain-Raspaud, S., Carruthers, H. R., & Whorwell, P. J. (2018). Minor digestive symptoms and their impact in the general population: a cluster analysis approach. Therapeutic Advances in Gastroenterology, 11. https://doi.org/10.1177/1756284818768814
- Wong, J. M., & Jenkins, D. J. (2007). Carbohydrate digestibility and metabolic effects. Journal of Nutrition, 137(11), 2539S-2546S. https://doi.org/10.1093/jn/137.11.2539s
- Palmnäs-Bédard, M. S., Costabile, G., Vetrani, C., Åberg, S., Hjalmarsson, Y., Dicksved, J., Riccardi, G., & Landberg, R. (2022). The human gut microbiota and glucose metabolism: a scoping review of key bacteria and the potential role of SCFAs. American Journal of Clinical Nutrition, 116(4), 862–874. https://doi.org/10.1093/ajcn/nqac217
- Rabot, S., Rafter, J., Rijkers, G. T., Watzl, B., & Antoine, J. (2010). Guidance for substantiating the evidence for beneficial effects of probiotics: Impact of probiotics on Digestive system metabolism1–3. Journal of Nutrition, 140(3), 677S-689S. https://doi.org/10.3945/jn.109.113738
- Mouri, M., & Badireddy, M. (2023, April 24). Hyperglycemia. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK430900/
- Mathew, P., & Thoppil, D. (2022, December 26). Hypoglycemia. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK534841/
- Ayesha, I. E., Monson, N. R., Klair, N., Patel, U., Saxena, A., Patel, D., & Venugopal, S. (2023). Probiotics and their Role in the Management of Type 2 Diabetes mellitus (Short-Term versus Long-Term Effect): A Systematic Review and Meta-Analysis. Cureus. https://doi.org/10.7759/cureus.46741
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A scientific review: the role of chromium in insulin resistance. (2004). PubMed. https://pubmed.ncbi.nlm.nih.gov/15208835/
- Yin, J., Xing, H., & Ye, J. (2008). Efficacy of berberine in patients with type 2 diabetes mellitus. Metabolism, 57(5), 712–717. https://doi.org/10.1016/j.metabol.2008.01.013
- Dong, J., Xun, P., He, K., & Qin, L. (2011). Magnesium intake and risk of type 2 diabetes. Diabetes Care, 34(9), 2116–2122. https://doi.org/10.2337/dc11-0518
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(Zygluten) Digestive Enzyme Supplement Therapy for Diabetic . . . : Official journal of the American College of Gastroenterology | ACG. (n.d.). LWW. https://journals.lww.com/ajg/fulltext/2018/10001/_zygluten__digestive_enzyme_supplement_therapy_for.1218.aspx
- Darraj, A. (2023). The Link between sleeping and Type 2 Diabetes: A Systematic review. Cureus. https://doi.org/10.7759/cureus.48228
- Sharma, K., Akre, S., Chakole, S., & Wanjari, M. B. (2022). Stress-Induced Diabetes: A review. Cureus. https://doi.org/10.7759/cureus.29142
- Mohan, V., Poongothai, S., & Pitchumoni, C. S. (1998). Oral pancreatic enzyme therapy in the control of diabetes mellitus in tropical calculous pancreatitis. International Journal of Pancreatology, 24(1), 19–22. https://doi.org/10.1007/bf02787526
- Shobana, S., Geetha, G., Bai, M. R., Vijayalakshmi, P., Gayathri, R., Lakshmipriya, N., Unnikrishnan, R., Anjana, R. M., Malleshi, N. G., Krishnaswamy, K., Henry, C., Mohan, V., & Sudha, V. (2022). Carbohydrate profiling & glycaemic indices of selected traditional Indian foods. The Indian Journal of Medical Research, 155(1), 56–65. https://doi.org/10.4103/ijmr.ijmr_1935_19
