Bloating can make your belly feel tight, full, or swollen and often cause abdominal pain. If this sounds familiar, you're not alone. A recent study found that two-thirds of Americans experience regular gut-related issues, such as bloating, gas, and stomach pain.
Digestive problems can be uncomfortable and disruptive, but the good news is that there are ways to help with bloating, and I set out to find them. After thoroughly researching solutions and seeing how they’ve impacted my clients’ symptoms, I've settled on the 10 best supplements for bloating discomfort.
What Are the Top Supplements for Bloating Support?
Based on my professional opinion, the following are some of the best options to help with digestive issues. However, before introducing any of these into your diet, I encourage you to consult a healthcare provider.
1. Ginger
Ginger root has long been celebrated as a digestive aid. It supports gastrointestinal motility, which is the movement of food through the digestive tract. Eating fresh or cooked ginger, drinking ginger tea, or taking a powdered ginger supplement may help with bloating, gas, and constipation and may even support gut microbiota function.
Bonus feature: Ginger also contains gingerols, which are antioxidants that can help neutralize free radicals, prevent oxidative stress, and aid inflammation.
2. Probiotics
Probiotics are live microorganisms, or good bacteria, that help balance the gut microbiome. These beneficial bacteria fight off the harmful bacteria in your gut that could cause viruses, imbalances, and infections. Probiotics support gut health, which can affect digestive issues like bloating. You can take probiotic supplements or eat fermented foods, such as kimchi, sauerkraut, or miso, to increase your probiotic intake.
Bonus feature: Probiotics have anti-inflammatory properties that may help support your immune system.
3. Peppermint
Peppermint oil has antispasmodic properties, which may help calm the muscles in your gastrointestinal tract, minimizing stomach cramps and spasms and aiding the digestive process. Drinking peppermint tea or taking peppermint oil supplements can also help gas pass more smoothly through your system, helping with bloating.
Bonus feature: Peppermint oil has antimicrobial and antifungal properties, meaning it may help fight against certain harmful bacteria and fungi.
4. Vitamin D
Vitamin D supplements may also positively impact bloating. Studies suggest that the fat-soluble vitamin may help with gastrointestinal symptoms, such as bloating, flatulence, and abdominal pain. If you're deficient in vitamin D, you may want to consider taking supplements or consuming vitamin-D-rich foods, such as egg yolks and fatty fish like salmon and tuna.
Bonus feature: Vitamin D helps the small intestine absorb calcium, which supports bone health.
5. Digestive Enzymes
When undigested food ferments in your digestive tract, it can create gas, which can lead to bloating and discomfort. Taking digestive enzyme supplements (or eating foods with naturally occurring digestive enzymes) can help break down the food you consume, making it easier for your body to absorb nutrients and digest them. These digestive enzymes help prevent the amount of gas produced, thus reducing bloating. Some common enzymes include amylase, lipase, protease, lactase, and alpha-galactosidase.
Bonus feature: Digestive enzymes facilitate digestion and nutrient absorption, breaking down the protein, carbohydrates, and fats in the food you eat. Your body uses them for energy production.
6. Cinnamon Oil
Cinnamon oil is considered a carminative, meaning it helps expel gas from the digestive system. As we now know, gas and bloating go hand-in-hand, so cinnamon may also play a role in bloating. However, it's important to note that cinnamon oil is very potent and can cause adverse side effects if you consume too much.
Bonus feature: Cinnamon oil contains a phytochemical called cinnamaldehyde, which is renowned for its antibiotic properties. Research has found that it can affect the spread of bacteria and viruses.
7. Psyllium
Psyllium is a soluble fiber derived from psyllium husks. Studies have shown that it can help reduce inulin-related colonic gas production and, therefore, impact bloating. It's also a prebiotic, which means it's a food source for the probiotics that maintain gut health. The most common ways to consume psyllium are to take it as a supplement or sprinkle the powder into a liquid.
Bonus feature: Psyllium is commonly used as a bulk-forming laxative to relieve constipation because it helps absorb liquid in the intestines and form stool.
8. Magnesium
Magnesium supplements are another popular nutrient for bloating. They can help relax intestinal muscles and neutralize stomach acid. This relates to your digestive health because if your body creates too much stomach acid, it can cause stomach pain, diarrhea, and other digestive issues. To increase your magnesium intake, consider taking magnesium supplements or eating magnesium-rich foods like leafy greens, whole grains, seeds, and nuts.
Bonus feature: Magnesium can regulate gamma-aminobutyric acid (GABA), which calms the central nervous system. As it settles your nervous system, it can help with stress, anxiety, and sleep quality.
9. Active Charcoal
Active charcoal refers to charcoal that's been heated to increase its porosity. Some research suggests that active charcoal may help prevent bloating by trapping gas molecules and reducing flatulence. You can consume active charcoal in powder or tablet form.
Bonus feature: In addition to its digestive health benefits, active charcoal is a proven poison treatment. It's listed on the World Health Organization's (WHO) Model List of Essential Medicines and is used to treat poison and overdose situations.
10. Prebiotics
Prebiotics may not directly aid bloating, but they support healthy gut flora, which can contribute to overall digestive conditions. After all, prebiotics are food for the probiotics that are responsible for balancing the gut microbiome, and when the gut environment is healthy, you may not experience as many digestive issues like gas and bloating. You can take prebiotic supplements or eat prebiotic foods like barley grass, burdock root, bananas, and garlic.
Bonus feature: When the good bacteria feed on prebiotics, they produce a byproduct called short-chain fatty acids (SCFAs), which can aid inflammation in the gut and even support the gut barrier.
Bloating Tips from a Registered Dietitian
So, what causes bloating? Many factors can contribute to it, such as how you eat and what you consume. I recommend considering some of the previously mentioned supplements and trying some of these lifestyle tips to help with your digestive issues.
Hydration
Dehydration can cause constipation, which can lead to bloating due to fluid retention. In other words, your body holds on to whatever remaining liquid you have until you replenish the supply. Dehydration can also slow digestion, creating a gas buildup and making it more difficult for your body to break down food.
Experts recommend that men drink an average of 15.5 cups of water each day and women drink 11.5 cups to stay properly hydrated.
Eat and Chew More Slowly
When you eat too fast, you can swallow air, which builds up in your digestive tract and causes bloating. It also doesn't allow your body time to adequately break down the food particles, which is an important part of digestion. Therefore, it’s essential to focus on eating slowly and thoroughly chewing your food to help slow digestion and gas production.
Look at Your Diet
What you eat can play a significant role in your digestive issues. For instance, if you have a lactose intolerance, you may experience bloating after consuming dairy products because your body cannot digest the lactose. Making some simple dietary changes could help reduce bloating.
The following are some drinks and foods that may cause bloating:
- Beans
- Cruciferous vegetables, such as Brussels sprouts and cabbage
- Cereal grains, such as rye
- Onions and garlic
- Fried foods
- Dairy products
- Chewing gum
- Carbonated beverages like soda and seltzer water
- Beer and alcohol
- Exercise
Exercising is another way to help with bloating. It can aid digestion, expel gas, and encourage bowel movements. Research suggests that a 10-minute walk or light exercise after a meal can significantly reduce discomfort from digestive issues. Incorporating yoga poses into your daily routine may also impact bloating, as it can help move food through your digestive tract and release trapped gas.
Speak with a Healthcare Professional
If you continue to experience bloating after making these lifestyle changes, it could be a symptom of something else, such as gut sensitivity, hormones, or another health condition. In this case, I encourage you to consult your healthcare provider for guidance on your specific situation and address any underlying causes.
Consider Trying Live it Up Super Greens
As a registered dietitian, I look for solutions that are easy to incorporate into my clients' daily routines. After all, no one wants to fuss with taking a different supplement for every ailment or health goal, so I look for comprehensive supplements that offer a wide range of possible benefits. If you’re looking to try a variety of the above supplements in one product, I recommend Live it Up Super Greens as the best greens powder for bloating support.
This broad-spectrum greens powder contains all-natural superfoods with essential nutrients that support gut health. More importantly, Super Greens includes many of the bloat-targeting ingredients mentioned above, including:
- 5 billion CFUs of probiotics from four probiotic strains
- Three digestive enzymes: papain, bromelain, and vegetarian pepsin
- Ginger
- Peppermint leaf
- Vitamin D and magnesium
- Prebiotic-rich burdock root and barley grass
This greens powder may also boost your daily intake of nutrients and support other areas of health, such as immunity and energy maintenance. And as a bonus, it's affordable and tastes delicious!
Frequently Asked Questions About Bloating
Review our frequently asked questions below for additional information.
Why am I so bloated and gassy?
Many factors can contribute to bloat and gas, such as what you eat and how fast you eat it. Specific foods, such as carbonated beverages, beans, and fried foods, can cause bloating, and eating them too quickly can create gas production. However, bloating could also be a symptom of an underlying health condition or nutrient deficiencies, so it's best to speak with a healthcare professional to determine what might be causing your discomfort.
What are foods that cause bloating?
Some examples of foods and beverages that may cause bloating include fried foods, beans, garlic, onions, dairy products, cruciferous vegetables, beer, and carbonated drinks like seltzer water and soda. Consider keeping a food diary or eliminating some of these foods from your diet to see if your digestion improves.
Are digestive enzymes good for bloating?
Yes, digestive enzymes are excellent at helping bloating. They break down the food that you consume, which can help with the gas that causes bloating. Some common examples are pepsin, bromelain, lipase, and amylase.
What reduces bloating?
You can help reduce bloating discomfort by avoiding foods that cause it, eating and chewing slowly, doing light exercise after a meal, staying hydrated, and taking supplements for bloating. I also recommend looking at your diet to ensure you’re getting enough digestive enzymes and the right nutrients to support your gut health, such as magnesium, vitamin D, and probiotics.
What should I take daily for bloating?
If you struggle with bloating, you may want to consider taking supplements designed for bloating, such as probiotics, prebiotics, or digestive enzyme supplements. However, if you're looking for a daily supplement that offers comprehensive gut support along with other health benefits, I recommend a greens powder like Live it Up Super Greens. It includes several gut-friendly ingredients, like digestive enzymes, peppermint, ginger, and probiotics, but it also contains leafy greens, seaweed, algae, and other all-natural superfoods.
References
- https://www.prnewswire.com/news-releases/two-thirds-of-americans-are-living-with-gut-issues-unaware-of-the-health-consequences-301833342.html
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- https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
- https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232
- https://www.healthline.com/nutrition/13-foods-that-cause-bloating
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