In short: no digestive supplements are needed to digest a raclette when you are in good health. Lactase is the only one with an authorised health claim in Europe, but raclette cheese contains almost no lactose. Artichoke and peppermint have a recognised traditional use, charcoal limited evidence. Baking soda and desmodium we advise against. And before taking any supplement, especially if you are on medication, ask a pharmacist or doctor for advice.

Pharmacy shelves and Amazon are overflowing with capsules for “digestion”, “gut comfort” or “detox”. After a raclette, the temptation is strong. We sorted through them with official sources: ANSES, the French food safety agency, the European Medicines Agency (EMA), the European regulation on health claims and the US NCCIH.

First things first: a supplement is not a medicine

In Europe, a food supplement is a foodstuff intended to supplement the normal diet, according to Directive 2002/46/EC. Its label is not allowed to claim that it prevents, treats or cures a disease. And it can only display a health claim if that claim has been authorised by the European Union.

ANSES, which monitors the adverse effects of supplements (nutrivigilance), points out three rules: a supplement does not replace a varied diet; pregnant or breastfeeding women, children and people on medication should only take one after consulting a healthcare professional; and you should be wary of products presented as miraculous. In France, an adverse effect can be reported on the official portal signalement.social-sante.gouv.fr.

Lactase: the only authorised claim, but not for raclette

Lactase is the enzyme that digests milk sugar. European Regulation 432/2012 authorises this sentence: “lactase enzyme improves lactose digestion in individuals who have difficulty digesting lactose”, provided you take at least 4,500 FCC units with each food that contains lactose.

The catch: raclette cheese contains almost none. The ANSES Ciqual table gives less than 0.1 g of lactose per 100 g, and Swissmilk, the Swiss dairy industry body, counts 0 g for a serving of Raclette Suisse, as for other aged semi-hard cheeses. Lactase is therefore only of interest to lactose-intolerant people who are also eating, that evening, a creamy gratin, a milk chocolate fondue or a dairy dessert.

Lactaid Fast Act caplets, 60 count

Fast-acting lactase caplets, in a pack of 60. Check on the box that the dose reaches at least 4,500 FCC units, the minimum set by the EU. Only useful if you are lactose intolerant and the menu includes fresh dairy products.

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Probiotics: strains, not miracles

Probiotics are live microorganisms. According to the NCCIH, the strongest evidence concerns antibiotic-associated diarrhoea; for constipation or irritable bowel syndrome it is mixed, and the effect depends on each strain. The UK National Health Service (NHS) adds that they are sold as foods, and are therefore less tightly controlled than medicines.

In Europe, the only authorised claim involving live cultures concerns the live cultures in yoghurt, for digesting the lactose in the yoghurt itself. Nothing shows that a probiotic capsule taken on raclette night changes anything at all. If you want live cultures, a yoghurt for dessert does the job, and it tastes better. So we do not recommend any probiotic here.

Digestive enzymes: useful for a disease, not after a big meal

Pancreatic enzymes are a real prescription treatment for people whose pancreas does not produce enough enzymes. The plant or microbial enzymes sold as supplements are described as “promising” in a 2016 review, with no proof of effectiveness in a healthy person after a rich meal. We found no authorised claim for them in Europe. Your pancreas knows perfectly well how to digest a little pan of cheese.

Artichoke and peppermint: tradition, with its limits

Artichoke (leaf) has a traditional use recognised by the EMA against heaviness and bloating, but the trials are too small to draw conclusions. It must be avoided with certain liver or bile duct disorders, and in case of allergy to the Asteraceae (the daisy family).

Peppermint essential oil in gastro-resistant capsules is the only digestive plant with a “well-established” use, meaning one supported by trials: it relieves the spasms and pain of irritable bowel syndrome. But for simple indigestion, the NCCIH finds no evidence for the oil alone, and notes that it can make heartburn worse. So it is not an after-raclette reflex. Herbal teas are covered in our page on herbs that help digestion.

Nature’s Way Artichoke standardized extract, 60 caps

Standardized artichoke extract capsules, 60 per bottle, the most classic “plant” option. Stick to the dose on the label and ask for advice if you have a gallbladder or liver problem.

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Activated charcoal: limited evidence and a real trap

In France, activated charcoal is available as a medicine for bloating, but the evidence for its effectiveness remains limited, according to UCLA Health. Above all, it reduces the absorption of other medicines taken at the same time: leave more than two hours between them and ask your pharmacist for advice if you are on medication. At high doses it can also darken your stools, which is harmless but surprising.

NOW Activated Charcoal from coconut shells, 200 veg caps

Activated charcoal capsules made from coconut shell, 200 per bottle. Take them well apart from your medicines, and keep them for occasional use.

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The ones we advise against

  • Baking soda: it releases gas in the stomach, and the US poison centre Poison Control reports stomach ruptures after a large meal or a lot of alcohol. Exactly our evening. It also provides a lot of sodium.
  • Desmodium: as early as 2007, Afssa (the former French food safety agency, now ANSES) recommended avoiding it as a supplement, for lack of sufficient data on its risks, after a case of liver damage was reported.
  • Black radish: all we found was tradition, no solid clinical trial.
  • Next-day “detox” cures: your liver and kidneys do that job on their own, and ANSES advises being wary of products presented as miraculous.

What works better than any capsule

A better-balanced plate, with less cheese and more vegetables, and a meal eaten slowly: that is the subject of our guide to the balanced raclette plate. A few well-chosen condiments, such as caraway, also have their place: see the condiments that help digestion. And for the end of the evening, walking, herbal tea and the signs that should prompt a visit to the doctor are detailed in Raclette and digestion.

For heartburn or acid reflux, what you need is not a supplement but advice: your pharmacist can suggest a suitable antacid or alginate, taking your other medicines into account.

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Frequently asked questions

Should you take lactase with a raclette?

Rarely. Raclette cheese contains less than 0.1 g of lactose per 100 g according to ANSES, the French food safety agency. Lactase is only useful for lactose-intolerant people who also eat fresh dairy products during the meal.

Which supplement should I take after an overly generous raclette?

None is necessary for a healthy person. Artichoke has a traditional use against heaviness, charcoal limited evidence. Avoid baking soda and desmodium, and ask your pharmacist for advice, especially if you are on medication.

Do probiotics help you digest a rich meal?

Nothing shows that they do. The evidence on probiotics mainly concerns antibiotic-associated diarrhoea, and the effect depends on each strain.

This article is for information only and does not replace the advice of a doctor or pharmacist. Before taking a food supplement, especially if you are pregnant, breastfeeding, on medication or if your digestive problems keep coming back, ask a healthcare professional for advice.

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