13 Best Supplements for Bloating

When the pants that fit you perfectly in the morning are uncomfortably tight by evening, bloating may be the culprit. (After all, no one gains an entire pants size in one day!)

Bloating can happen for a variety of reasons, from hard-to-digest foods to unexpected food sensitivity—and with so many causes, it can be frustrating to figure out where to start!

The good news is, there are dietary supplements that can support your digestive health in nearly all these scenarios. Without further ado, here's your complete guide to the best supplements for bloating and other occasional digestive discomforts!

Best supplements for occasional constipation

One likely culprit for bloating could be occasional constipation—and all you need is a little help to get things moving.

There are many supplements to fight occasional constipation, but here are a few favorites:

1. Probiotics.

   Probiotics play an important role in digestive health. They are living microbes (such as bacteria and yeast) that can offer health benefits when taken in proper doses. Many of these probiotics help support a healthy microbiome. But, with so many options, it's no surprise that not all probiotics are created equal!

   Look for a high-quality formula that delivers clinically studied probiotic strains (we like Lactobacillus paracasei IMC 502 and Lactobacillus rhamnosus IMC 501) to help support digestive health, relieve occasional bloating and promote regularity.

   Bonus points if you can find a blend that provides a heat-treated postbiotic and bacteriophages, to attack unwanted bacteria in the intestines and encourage the growth of beneficial flora.

2. Specialty probiotics for bowel regularity.

   If your bloating is due to occasional constipation specifically, consider targeted options that help promote daily bowel regularity. A digestive health and comfort probiotic containing the clinically studied Bifidobacterium lactis HN019 helps "speed up" the movement in your digestive tract to relieve occasional constipation in as little as 14 days.

   Fun fact: this probiotic strain was first isolated from yogurt produced in New Zealand!

3. Fiber.

   Did you know that it can be difficult to get enough fiber from diet alone? Luckily, a fiber supplement is a great way to boost your daily intake and support digestive health.

   Fiber adds bulk to stool by absorbing water, making it easier to pass and helping maintain healthy regularity. Plus, fiber also has underrated benefits like supporting satiety and cardiovascular health.

4. Magnesium.

   This magical mineral works wonders when you need to get things going! Magnesium is a no-fiber option that works quickly to provide relief from occasional constipation. Certain forms, like magnesium oxide and citrate, may have a greater effect than others. These forms are sometimes paired with vitamin C.

   Pro tip: Gut-healthy drinks also help provide beneficial bacteria and other digestive-supporting ingredients in a delicious and nutritious package.

Supplements that help with occasional gas

While it might not be the most glamorous topic, let's talk about gas. Certain nutrients are known to help with occasional gas, and lucky you! You can get them all in a comprehensive bloat relief formula that includes these nutrients:

5. Artichoke leaf and ginger root extract.

   This plant-based combo helps support your gut motility to keep food moving down the line. In fact, a clinical study found that participants reported improvements in stomach comfort and bloating after just two weeks. A separate study was also associated with improvements in gastric motility—there's a method to the madness!

6. Fennel seed oil and turmeric.

   Say goodbye to that "heavy" feeling in your stomach and hello to all your favorite foods! This dynamic duo helps improve digestive comfort and reduce gas production after meals.

   Pro tip: If you've got a big meal to look forward to (Thanksgiving dinner, Sunday brunch, or just a homecooked meal that you know you'll want seconds of), take a bloat relief supplement beforehand so you won't need a wardrobe change before dessert.

Also consider:

7. Peppermint.

   Honorable mention: Peppermint has a reputation as a digestif, helping relieve feelings of bloating and digestive discomfort. While further research is needed, peppermint tea or mint can be a great addition to your post-entrée lineup!

Digestive enzymes for breaking down food

Not all foods are easy to digest, even healthy options like veggies or beans. And for some, dairy and meat can be a struggle. Sometimes we need a little extra help—that's where digestive enzymes come in. Each enzyme plays a different role, so let's break them down:

8. Protease.

   Proteases break down proteins into smaller units. This helps improve the digestion of stubborn proteins—including the not-so-friendly gliadin, a component of gluten found in wheat.

9. Lipase.

   Many foods tend to provide a higher amount of fat than you might think. But that doesn't mean you need to ditch the takeout—try this enzyme to break down those dietary fats more easily!

10. Alpha-galactosidase.

    No need to say no to beans and cruciferous veggies! This enzyme combats bloating and discomfort by promoting carbohydrate digestion so you can feel your best after you eat these nutrient-rich foods!

11. Lactase.

    Dairy is a common cause of digestive discomfort in many people because of the hard-to-digest sugar, lactose. While some dairy products on the market are lactose-free, lactase is a great option to help your body digest dairy products.

12. Cellulase, hemicellulase, xylanase and pectinase.

    These enzymes help digest dietary fiber, which is typically indigestible by our body's own enzymes. They can also help promote digestion and nutrient absorption.

Unsure which digestive enzyme to choose? Not to worry! You can find all of them in one comprehensive supplement so that you can worry less about discomfort and more about what's on the menu.

Supplements for food sensitivity relief

It's safe to say a charcuterie board is always a crowd favorite at any party! But these foods are not always the easiest on the stomach.

Foods like cured meats and cheese are rich in histamine, a compound that naturally occurs in the body and plays a role in your immune response. Certain fruits and vegetables, including tomatoes, spinach and eggplant, may also release histamines.

And it's not just food. Alcoholic beverages like wine and beer are also considered histamine-rich.

Some people may experience a food sensitivity (sometimes called food intolerance) to histamine-rich foods, which can lead to occasional non-allergy digestive discomfort. In fact, almost 20% of the Westernized world's population experiences some type of food intolerance.

So, what can be done?

13. Diamine oxidase.

    Diamine oxidase makes it possible to keep enjoying the foods you love. Otherwise known as DAO, this enzyme supports the healthy breakdown of intestinal histamine and has been clinically studied to help relieve occasional gastrointestinal discomfort.

Beyond supplements, even the simplest of lifestyle changes can make a big difference. Keep these healthy habits in mind and you'll be on your way to feeling light as air in no time!

Other frequently asked questions about bloating

Do colostrum and charcoal help with bloating?

Possibly. Some evidence suggests that colostrum and charcoal may help with bloating, but the scientific data are limited and additional clinical studies are required. Keep in mind: charcoal can interfere with the absorption of some medications!

How do hormonal changes like PMS and perimenopause make you bloated?

Fluctuations in estrogen and progesterone during PMS and perimenopause may play a role in bloating by causing water retention and slowing digestion.

Do bloating supplements work immediately?

Supplements that help with bloating work quickly, but it's important to take them at the right time. Most of these supplements should be taken before meals but always follow the product directions. Think of it as having your defenses ready to go instead of playing catch-up.

How can supplements help with bloating?

According to Life Extension's Director of Education Dr. Michael A. Smith, MD, just as there are multiple causes behind bloating, there are multiple ways supplements are useful.

He notes: "Supplements can help with bloating by supporting healthy digestion, regularity, and a healthy gut microbiome. Be sure to combine them with smart dietary choices to minimize the potential of bloating and discomfort."

If you continue to experience constipation or bloating or if your symptoms worsen, it's a good idea to talk to your doctor for personalized guidance.

References

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