8 Supplements That Help With Bloating

Gas and bloating are very common problems experienced by everyone.

Bloating can occur as result of gas build-up that occur mostly due to constipation, irritable bowel syndrome, or indigestion.

There are numerous supplements that may help in digestion and prevent bloating.

1. Probiotics

Probiotics are beneficial to gut bacteria that have numerous health benefits ⁽¹⁾. Increasing probiotics in the diet can help in improving gut health.

They are available in food sources and can also be obtained from health supplements.

A review done showed massive improvement in bloating on giving probiotics to those suffering from irritable bowel syndrome⁽²⁾. It can also help in decreasing the severity of symptoms of this disease.

Research suggests probiotics to be helpful in treating digestive issues such as diarrhea and ulcerative colitis⁽³⁾.

2. Peppermint Oil

Peppermint oil is known for its antioxidant and anti-inflammatory properties. It contains L-menthol that suppresses muscle spasm in the intestine and help in the treatment of digestive issues⁽⁴⁾. In one review peppermint oil was found to reduce the symptoms of irritable bowel syndrome compared with the placebo group.

It can increase the amount of gastric acid in the stomach, which aids digestion.

A study found that taking peppermint oil 3 times a day reduced irritable bowel syndrome symptoms by 40% ⁽⁵⁾.

Peppermint oil can significantly improve abdominal pain with minimal adverse effects.

3. Digestive Enzymes

Digestive enzymes play a role by breaking down nutrients into smaller compounds and promote proper digestion.

Digestive enzymes are naturally produced by the body and supplementing them can sometimes increase bloating.

A study showed the effectiveness of digestive enzymes in treating bloating and other common gastrointestinal issues such as nausea and indigestion⁽⁶⁾.

Digestive enzymes such as lactase can reduce the symptoms in people with lactose intolerance, a condition that can lead to issues such as gas, bloating, and stomach pain on consuming milk.

4. Ginger

Ginger is a herb that is used commonly to get relief from nausea, vomiting, and morning sickness. It can also help prevent bloating.

It puts the intestine into relaxation mode, allowing the food to pass easily, thus speeding up digestion. Ginger speeds up the stomach emptying rates and improves the symptoms in people experiencing indigestion and also reduces bloating ⁽⁷⁾.

A study showed ginger to be effective in decreasing the severity of abdominal distention in women who underwent cesarean deliveries compared with the group taking placebo⁽⁸⁾.

It can also help in improving the symptoms of irritable bowel syndrome by decreasing gut inflammation⁽⁹⁾.

5. Cinnamon Oil

Cinnamon is used in traditional medicine to treat numerous digestive ailments including bloating. It can help in digesting fats more easily. Fats get digested slowly and can aggravate bloating and gas pains.

A study found cinnamon oil to reduce the symptoms of bloating to some extent, after it was consumed for 6 weeks⁽¹⁰⁾.

Cinnamon contains several anti-inflammatory compounds such as cinnamaldehyde and methoxycinnamaldehyde that can play a role in decreasing the markers of inflammation and also preventing bloating⁽¹¹⁾.

6. Vitamin D

Vitamin D is produced by the skin on sun exposure.

As very few dietary sources provide vitamin D, supplementing this vitamin is the only way to keep up with the intake.

A study found that taking 50,000 IU of vitamin D for 6 months significantly improved stomach pain, bloating, and other gastrointestinal symptoms⁽¹²⁾.

In a study 44 women with premenstrual syndrome were found to be deficient in vitamin D. Supplementing vitamin D for 4 months decreased the symptoms of premenstrual syndrome such as constipation, bloating, and stomach cramps⁽¹³⁾.

7. Psyllium

Psyllium is derived from Plantago ovate and is used to ease constipation and related symptoms including bloating.

Supplementing it adds bulk to the stool and also water to the stool to ease its passage⁽¹⁴⁾.

It can also help in decreasing intestinal inflammation and relieve bloating and digestive issues⁽¹⁵⁾.

8. Fennel

Fennel has anti-inflammatory properties that can relax the intestinal muscles and dissipate the gas trapped in the intestines. This can reduce bloating.

Bloating can at times be really uncomfortable. Some supplements can be really effective in reducing it.

If bloating does not resolve and is accompanied by nausea, vomiting, diarrhea, and unintentional weight loss seek a doctor’s advice for further treatment.

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8 Supplements That Help With Bloating