5 Supplements That Can Improve Bloating Naturally

Bloating is an uncomfortable feeling of gas or pressure in the abdomen, the area that includes the stomach and intestines. Certain dietary supplements can help combat bloating by improving factors such as gut bacteria, digestion, and the gut’s protective barrier.

Probiotics are live microorganisms that can support gut health. They are found in certain fermented foods, such as yogurt. You can also buy them as dietary supplements.

Most studies show that various strains (different forms) of Lactobacilli, Bifidobacteria, And Bacillus can help combat bloating.

A 2023 study showed that Bacillus coagulans MTCC (a strain of Bacillus) reduction of gastrointestinal symptoms in people with chronic gas and bloating.

A 2022 research review found that Bacillus coagulans worked best for reducing bloating in people with irritable bowel syndrome (IBS), followed by Bifidobacterium infantis, Lactobacillus acidophilus, And Plantar lactobacillus.

Prebiotics are types of carbohydrates. They help beneficial bacteria grow in the gut. Here are some examples of prebiotics:

• Inulin
• Fructo-oligosaccharides (FOS)
• Galacto-oligosaccharides (GOS)
• Resistant starch
• Pectin
• Beta-glucans

In a 2018 study, a prebiotic blend of galactooligosaccharides reduced bloating, gas, and abdominal pain within a week. Participants took 2.7 grams of the prebiotic supplement.

However, a research review showed that prebiotic supplements did not appear to help or worsen bloating in people with IBS. The results come from six studies, so further research is needed.

The type and amount of prebiotics you take can affect results. Taking too much can cause bloating instead of helping.

Fiber is divided into two main categories:

• Soluble fiber: In the body, soluble fiber dissolves in water to form a gel-like substance. This can help improve blood lipid and sugar levels. Some soluble fiber serves as food for beneficial bacteria, also called prebiotics. Examples of soluble fiber in supplements include psyllium husk, beta-glucan, inulin, and apple pectin.
• Insoluble fibers: Insoluble fiber does not dissolve in water. Remaining in solid form, it adds bulk to stools in the digestive tract and makes bowel movements easier. Examples of insoluble fiber in supplements include cellulose, corn bran, and lignins.

Fiber supplements may contain a single type of fiber or a mixture of different fibers. You should check the product label to see what’s inside.

Some fiber supplements are prebiotics, others are not. Prebiotic fiber supplements act as food for good bacteria, helping them thrive.

Non-prebiotic fiber supplements can further improve gut health by helping the intestines move better and adding bulk to stools.

Constipation can cause bloating in some people. One study found that taking psyllium and pectin supplements helped people with chronic constipation. People who improved took higher doses, more than 10 grams per day. However, these people also had more flatulence (gas emissions).

Digestive enzymes help break down carbohydrates, proteins and fats. They can be taken as a supplement to improve digestion in people suffering from food intolerances or digestive disorders.

Digestive enzymes can help with dyspepsia (indigestion). Symptoms of dyspepsia include feelings of bloating, burping, and heartburn.

In a 2018 study, people with dyspepsia took digestive enzymes. People who took 50 milligrams of the mixed enzymes each day showed improvement compared to those who took a placebo (a fake supplement).

Peppermint oil supplements may help relieve IBS symptoms. They may improve digestion by relaxing muscles, fighting bacteria and reducing inflammation. However, the evidence is mixed and limited.

A 2020 study showed that peppermint oil helped reduce abdominal pain, discomfort, and IBS symptoms compared to people taking a placebo. Participants took 182 milligrams of a peppermint oil capsule designed to break down in the small intestine each day for four weeks.

However, researchers said that while there was a significant difference between those who took the supplement and those who did not, symptoms were only reduced by less than 30 percent.

The study also reported side effects such as heartburn, burping, headache, and abdominal cramps in people taking peppermint oil capsules.

Peppermint oil is usually sold in capsules. Some capsules are coated to prevent the supplement from breaking down in the stomach. This layer helps the oil reach the intestines.

You can check the product label to find out if supplements designed to reach the gut are effective.

Diet and lifestyle changes can also have beneficial effects on bloating and gut health. Here are some tips to help improve bloating:

• Increase fiber intake: Fiber supports digestion and beneficial gut bacteria. It also promotes regularity of bowel movements and prevents constipation. You can eat more fiber-rich foods like whole grains, lentils, beans, fruits, vegetables, and seeds.
• Include probiotic foods: You can eat more probiotic-rich foods, like yogurt, kefir, and sauerkraut, which contain beneficial bacteria that support gut health.
• Exercise regularly: Physical activity can help with defecation and prevent constipation. You can do many different exercises, such as walking, swimming, yoga, or dancing.
• Limit carbonated drinks: Carbonated drinks can cause bloating. You can avoid or limit the consumption of soda, seltzer and other carbonated drinks.

Food supplements can cause certain side effects:

• Probiotics: These are considered safe for most people whose immune systems are not weakened. However, probiotics may cause mild gastrointestinal symptoms such as abdominal cramps, nausea, loose stools, and flatulence.
• Fiber supplements: A high fiber intake can cause gastrointestinal symptoms such as flatulence, abdominal discomfort, and changes in bowel habits like constipation or diarrhea.
• Peppermint Oil Supplements: These can cause dry mouth, heartburn, nausea, abdominal pain and indigestion.

Interactions with other drugs

Dietary supplements can interact with medications. They can increase or decrease the effects of the medicine on the body. These interactions can cause damage in some cases.

Probiotics can interact with:

• Antifungal medications (used to treat fungal infections)
• Immunosuppressants (used to suppress the immune system)
• Chemotherapy drugs (used to treat cancer)

Fiber supplements may interact with certain medications, including:

• Statins (used to lower cholesterol)
• Levothyroxine (brand names include Synthroid, Tirosint, and Unithroid; used for thyroid problems)
• Levodopa (used for Parkinson’s disease)

Peppermint oil supplements may interact with:

• Antacids (used to relieve heartburn and indigestion)
• Proton pump inhibitors (used to treat acid reflux and stomach ulcers)
• H2 blockers (used to reduce stomach acid)

Digestive enzymes can interact with certain medications:

• The bromelain enzyme may interact with amoxicillin (an antibiotic) and anticoagulant medications (blood thinners).

If you are taking medication, consult your healthcare professional before using dietary supplements.

Things like soda, eating too much, or swallowing air can cause bloating. But you should see your doctor if you are bloated and have symptoms such as:

Additionally, chronic bloating may be a sign of an underlying condition. In such cases, delaying treatment may make the situation worse. Many factors can cause chronic bloating, such as:

• Food intolerances
• Drugs
• Small intestinal bacterial overgrowth (SIBO)
• Hypothyroidism (underactive thyroid)
• Pelvic floor dysfunction
• Dysbiosis (imbalance of intestinal bacteria)
• Gastrointestinal disorders, such as irritable bowel syndrome (IBS) and celiac disease

Your doctor can help diagnose any underlying conditions and recommend appropriate treatment.

Probiotics, prebiotics, fiber, digestive enzymes, and peppermint oil can help combat bloating. Many of these supplements work by improving overall gut health and digestion. However, bloating can have many root causes. See your doctor if you experience frequent bloating or have additional symptoms such as abdominal pain, black stools, or diarrhea.