Gut imbalances can interfere with proper digestion and lead to bloating. Fortunately, many of these issues can be supported with targeted digestive supplements that promote better nutrient breakdown and gut function.
Discover the best supplements for bloating and learn how simple but effective lifestyle changes can help ease discomfort and support digestive wellness.
What causes bloating?
Bloating is often linked to overeating. However, it can also result from gut imbalances, immune reactions, and certain dietary habits, all of which can increase gas production and lead to digestive discomfort.
Here are six common causes of bloating.
1. Imbalanced gut microbes
An overgrowth of harmful bacteria or a lack of beneficial microbes in the digestive tract can lead to excess gas and poor digestive function.
An imbalanced gut microbiome, often referred to as dysbiosis, can increase microbial fermentation processes within the gut, a leading cause of gas and abdominal discomfort.
2. Food sensitivities
Food sensitivities are frequent causes of bloating triggered by immune responses to specific foods.
Common triggers include soy or gluten sensitivity and lactose intolerance, characterized by impaired absorption of dairy, wheat, or soy products, which can lead to gas and discomfort.
In addition, exposure to trigger foods can cause gut inflammation. This can disrupt vital digestive functions and bowel movements and further contribute to bloating and abdominal distension.
3. Poor dietary habits
An unhealthy diet consisting of ultra-processed foods (UPFs), added sugars, alcohol, and artificial sweeteners can interfere with gut function and cause gas buildup.
Regularly eating hard-to-digest foods, such as processed snacks, junk foods, or fried items, can strain the digestive system and contribute to irregular gut motility and bloating.
Evidence published in Nutrients confirms the detrimental impact of processed foods on gastrointestinal functions, summarizing “UPFs negatively impact gut health in several ways, including reducing the diversity of the gut microbiota, inducing changes in specific bacterial populations, and contributing to the breakdown of the intestinal barrier.”1
4. Low stomach acid
Inadequate stomach acid is a common but often overlooked cause of bloating, fullness, and poor digestive function.
Low stomach acid prevents proper breakdown of food, especially protein, allowing it to ferment in the small intestines and produce gas.
5. Sluggish gallbladder
A sluggish gallbladder releases bile slowly or insufficiently, which can impair fat digestion and lead to gut issues, especially after high-fat meals.
Lack of adequate bile can cause undigested fats to remain in the intestines, where they can undergo microbial fermentation, which naturally causes the release of bloating gas.
“The presence of dietary fat in the small intestines triggers gallbladder contractions and bile release, and low-carb diets can lead to poor bile flow and associated digestive problems,” explains Dr. Berg.
6. Nutritional deficiencies
Nutritional deficiencies can interfere with digestive enzyme production, bowel motility, and gut health.
A lack of key nutrients, especially B vitamins and magnesium, can increase the risk of irregular bowel movements, allowing waste and gas to build up within the colon.
Watch the video below to discover effective ways to relieve bloating and feel better fast.
Can supplements help with bloating?
Yes, supplements can help with bloating, especially when tailored to your health goals and individual needs.
Certain supplements may relieve bloating by supporting enzyme activity, balancing gut bacteria, or helping promote gut muscle function and regular bowel movements.
However, it’s vital to understand what triggers digestive discomfort to choose the right digestive-supporting supplement, as not all bloating has the same root cause.
While those with food intolerances may benefit from digestive enzymes, individuals with excess gas production linked to microbial imbalances are more likely to find relief with a probiotic supplement.
This highlights the importance of consulting a healthcare provider for a thorough evaluation of your digestive health to identify underlying causes and select the most effective solution.
In addition, excessive gas, bloating, and other digestive symptoms can be linked to irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), or inflammatory bowel disease (IBD), which are potentially serious gut disorders that require medical care.
6 best supplements for bloating relief
Supplements can play a vital role in finding bloating relief, as they can help improve digestion, promote microbial balance, support bile flow, and enhance gastric motility.
Here are six of the most effective bloating supplements.
1. Probiotics
Probiotic supplements help replenish the gut with beneficial bacteria, which can reduce bloating by preventing the overgrowth of gas-producing microbes.
Probiotic microbes also support the production of short-chain fatty acids, which help maintain a healthy gut lining, vital for managing digestive discomfort and bloating.
A study published in Alimentary Pharmacology & Therapeutics highlights that probiotic supplements containing Bifidobacterium species have been found to support gut health and reduce bloating.2
It’s important to note that probiotic supplements may briefly worsen gas and bloating, which is a normal and typically temporary response as the gut microbiome adjusts.
2. Bile salts
Purified ox bile contains bovine bile salts, which can offer digestive support and bloating relief for individuals with sluggish gallbladder function or those who struggle to digest fatty meals.
In addition, bile salts promote microbial balance and may offer additional benefit for people taking probiotic supplements to address an imbalanced gut microbiota.
3. Digestive enzymes
Digestive enzyme supplements provide targeted digestive support by helping the body break down and absorb fats, proteins, and carbohydrates more efficiently.
Opt for products that include amylase, protease, and lipase, which are powerful digestive enzymes that aid nutrient absorption and reduce the likelihood of fermentation in the gut, a common cause of bloating.
4. Peppermint oil
Peppermint oil is a well-known natural remedy for bloating issues and upset stomach, often providing immediate relief.
A study published in Alimentary Pharmacology & Therapeutics suggests that peppermint oil relaxes the smooth muscles of the digestive tract, which may help ease discomfort and gas buildup.3
Peppermint oil also has a calming effect on the nervous system, which is especially beneficial for individuals with digestive symptoms linked to stress or anxiety.
5. Magnesium
Magnesium deficiency is widespread and a common cause of poor gut motility and associated issues such as bloating and abdominal strain.
Taking magnesium can support gut muscle function, which helps promote regular bowel movements and may decrease bloating.
6. Betaine hydrochloride (HCl)
Betaine hydrochloride (HCl) can support proper digestion by increasing stomach acid levels, which is essential for the breakdown of protein and the absorption of key nutrients.
By enhancing digestive efficiency, betaine HCl promotes overall gut health and minimizes the fermentation of undigested food, which is a primary trigger of gas and bloating.
Lifestyle tips to prevent bloating naturally
In addition to supporting your gut wellness with digestive-enhancing supplements, there are several simple but effective dietary and lifestyle changes that can help prevent bloating naturally.
Here are four tips to reduce gas and ease bloating.
1. Prioritize probiotic foods
Regularly consuming fermented foods such as kimchi, sauerkraut, and pickles can help balance gut bacteria and reduce bloating.
These probiotic-rich foods are also excellent sources of insoluble and soluble fiber, which support smoother digestion and promote regularity, two crucial factors in preventing digestive issues.
2. Incorporate gut-soothing herbal teas
Adding camomille, lemon balm, or ginger root tea to your daily routine can help calm the digestive system and ease bloating.
These herbal teas are known for their gut-soothing effects and may offer gentle support for gastrointestinal health and digestive functions.
3. Practice intermittent fasting
Intermittent fasting has various profound health benefits and can play a vital role in enhancing digestive wellness.
Prolonged periods of caloric restriction allow the digestive tract to rest, repair, and restore, which may help reduce bloating, regulate digestion, and support a healthier gut environment.
4. Slow down at mealtimes
Eating too quickly can lead to bloating, as it can lead to excess air swallowing and poor digestion. Slowing down at mealtimes allows your body to properly break down food and helps prevent uncomfortable digestive issues such as bloating and gas.
Key takeaways
Bloating is a common digestive complaint that can be caused by food intolerances, gut microbe imbalances, low stomach acid, or sluggish digestion.
Depending on the exact cause of excess gas, some of the best supplements for bloating include probiotics, digestive enzymes, magnesium, peppermint oil, purified ox bile, and betaine HCl.
Incorporating gut-soothing herbal teas, intermittent fasting, and fermented foods into your wellness journey can further support gut health and reduce bloating naturally.
FAQ
What is the best supplement to reduce bloating fast?
The best supplement to reduce bloating fast depends on the underlying root cause of excess gas and symptom severity.
Probiotic supplements can be helpful when microbial imbalances are contributing to bloating, while bile salts, digestive enzymes, or betaine hydrochloride (HCl) may be more effective for issues related to food intolerances, sluggish digestion, or low stomach acid.
Can probiotics help with bloating?
Yes, probiotics are among the best bloating supplements. Probiotic supplements help repopulate the digestive tract with beneficial bacteria that support gut health and help reduce discomfort by preventing the overgrowth of potentially harmful and gas-producing microbes.
Are digestive enzymes good for bloating?
Digestive enzymes can be an excellent choice for managing bloating if symptoms are related to poor digestion or food intolerances.
Supplemental digestive enzymes containing protease, lipase, and amylase help break down proteins, fats, and carbohydrates more efficiently, which reduces the risk of undigested food particles fermenting in the gut and producing gas.
Which vitamins help with bloating?
Although not a vitamin, magnesium can help relax the digestive tract and ease bloating by supporting regular bowel movements.
In some cases, taking a vitamin D supplement may also help reduce bloating linked to food sensitivities as it supports balanced immune functions and gut health.
