Last modified on May 6th, 2024
The best supplements for bloating are detailed below, and I break them down into a couple of categories. The first group of supplements for bloating highlighted are for general discomfort. The second set of supplements for bloating is related to hormonal imbalances.
What Is Bloating?
Bloating is a broad term for uncomfortable feelings of tightness, swelling, or fullness in the abdomen. When experiencing bloating, you might notice excess gas and a distended stomach.
Considered a common digestive symptom, there are many underlying reasons for bloating, including a buildup of gas, fluid retention, hormonal fluctuations and digestive disorders.
Bloating can be caused by swallowing excessive amounts of air, eating things that make a lot of gas, having a disorder like irritable bowel syndrome or SIBO, taking certain medicines or having food intolerances.
Bloating can cause discomfort and feelings of fullness, as well as flatulence, abdominal pain, and changes in bowel habits.
There are many ways to treat bloating; what will work best depends on the underlying reason. For example, you might change your diet by following a low-FODMAP diet or reducing your intake of foods that produce gas. You can also rely on over-the-counter medicines and supplements.
Bloating vs. Belly Fat?
Belly fat is also called visceral fat, a reference to the fat tissue that accumulates around the abdomen. This differs from bloating, a type of fat associated with a higher risk of conditions like type 2 diabetes.
Fat accumulation around the abdomen can result from genetics, diet, stress, age, hormonal imbalances and low physical activity.
A protruding or beer-belly stomach defines belly fat. You’ll also hear it described as a muffin top or spare tire. Unlike bloating, belly fat is not linked with abdominal distention or feelings of fullness or discomfort.
While both conditions affect the abdomen, they’re different situations and have various causes and characteristics.
Common Reasons for Bloating
Stomach bloating can be caused by a lot of factors, which include:
- Swallowing air while eating or drinking. This could happen if you eat too fast, drink carbonated beverages, or chew gum. Air can accumulate in your digestive tract, contributing to discomfort and bloating.
- Gas is a byproduct of our digestive process. Certain foods, like those high in fiber or carbohydrates, can ferment in your gut and produce gas as bacteria break them down. Lactose and fructose can also contribute to this. The gas builds up in the intestines, causing bloating and flatulence.
- Conditions related to the digestive system, like irritable bowel, lactose intolerance or celiac disease, frequently contribute to bloating. These conditions involve digestion and absorption of some foods, leading to inflammation, gas production and bloating.
- Constipation occurs when stools are hard, and you can’t pass them. This can cause bloating and fullness. Constipation can be caused by insufficient fiber, lack of physical activity, dehydration and some medicines.
- Bloating can be caused by fluid retention in the abdomen, which can occur because of hormonal imbalances, conditions affecting the liver or kidneys, or heart failure.
The 6 Best Supplements for Bloating
Below, we highlight the six best supplements for bloating in general and how each works.
Peppermint Oil
Peppermint oil contains menthol and can relax the gastrointestinal tract muscles to relieve bloating and gas. Menthol has antispasmodic effects on the digestive system muscles, which can reduce discomfort and cramping. To take peppermint oil for bloating, you can dilute it in water and drink it or choose an enteric-coated capsule.
Peppermint tea can also be an effective way to alleviate bloating.
Along with bloating in general, peppermint is helpful for irritable bowel syndrome and indigestion.
Ginger
Ginger has been used for hundreds of years to help alleviate gastrointestinal discomfort and improve digestion, which is why we include it on our list of the best supplements for bloating.
Ginger contains compounds including gingerol and shogaol. These have anti-inflammatory properties and help expel gas from your digestive system.
Ginger can be taken as a supplement, as tea, or consumed fresh. It can also be added to food.
Along with being one of the best supplements for bloating, ginger also helps reduce nausea and inflammation and improve digestion overall.
Probiotics
Probiotics promote a healthy, good balance of bacteria in your gut and can also benefit digestion. As far as being the best supplements for bloating, probiotics can restore your gut’s bacteria balance, which can face disruption due to diet, stress or antibiotic use.
Probiotics can be taken as supplements, and they’re also in fermented foods like yogurt and kefir.
Along with reducing bloating, probiotics can improve your gut health overall and boost the function of your immune system.
Activated Charcoal
Activated charcoal is a remedy for bloating and gas. It works by binding to toxins and gas in the digestive tract so they can be expelled. It can alleviate bloating caused by a buildup of gas in the intestines.
Activated charcoal is available as a supplement, usually as capsules or tablets.
Activated charcoal can help you debloat your stomach, promote general detoxification and reduce flatulence.
Fennel Seed
Fennel seed has a compound called anethole, a mainstay in traditional medicine for digestive issues. The compound has anti-inflammatory properties and can help relax the digestive tract muscles so gas is expelled.
Fennel seed can be used as a tea or as a supplement.
To make fennel tea for bloating, steep crushed seeds in hot water for 5-10 minutes. Then strain them, and you can drink the tea.
Fennel can also help alleviate stomach cramps.
Digestive Enzymes
Digestive enzymes help break down food, and they help digestion and reduce bloating from undigested food fermenting in the gut. Digestive enzymes can be especially beneficial if you have a condition like pancreatic insufficiency or lactose intolerance.
A digestive enzyme supplement usually contains a blend of amylase, protease and lipase enzymes.
You typically take a digestive enzyme supplement with meals. These supplements reduce bloating, alleviate general digestive discomfort and improve nutrient absorption.
The Best Supplements for Bloating Related to Hormones
Hormone-related bloating can require the use of different supplements. Hormones regulate bodily functions, including fluid balance and digestion, which can contribute to bloating.
Hormonal fluctuations can influence water retention, gas production and gastrointestinal motility, leading to bloating as a symptom.
Specific ways hormones can lead to bloating include:
- Hormonal changes during the menstrual cycle, including shifts in estrogen and progesterone, can lead to water retention and bloating. The bloating usually occurs in the days that lead up to menstruation and may also come with other symptoms like changes in mood and tender breasts.
- During pregnancy, hormonal changes, including increased levels of estrogen and progesterone, can cause your body to hold onto more water and slow down digestion, leading to bloating, gas and constipation. As the uterus expands, it can pressure digestive organs, worsening bloating symptoms.
- During menopause, hormonal fluctuations, especially a decline in estrogen levels, can impact fluid balance and metabolism, contributing to bloating and weight gain. Changes in hormone levels can also impact gastrointestinal motility and digestion.
- Chronic stress triggers your body to release stress hormones like cortisol, which affects digestion and increases bloating. Stress can also contribute to eating habits that worsen bloating symptoms.
To deal with bloating related to hormonal fluctuations, supplements that can be beneficial include:
Chasteberry (Vitex)
Chasteberry, also called vitex, can regulate menstrual cycles and balance hormone levels—especially estrogen and progesterone. It can help with symptoms of PMS, including bloating. You can find chasteberry supplements as oral capsules or as tinctures.
Magnesium
Magnesium is part of hormone regulation and muscle relaxation. It can help alleviate water retention associated with PMS and support bowel regularity.
Dong Quai
An herb used in Chinese medicine for supporting balanced hormones and women’s health, Dong Quai may help with bloating, cramping, and other symptoms of hormonal imbalances.
Evening Primrose Oil
Evening primrose oil contains gamma-linolenic acid, or GLA, a fatty acid that can help regulate hormone levels and reduce inflammation. It may also help with bloating, breast tenderness, and other symptoms associated with hormonal imbalance.
How Do I Debloat My Stomach Fastest?
Among the supplements mentioned, activated charcoal may work the fastest to help with bloating. It binds to gas and toxins and can quickly reduce bloating caused by gas buildup in the intestines.
Taking activated charcoal as a supplement can begin absorbing agas and toxins within minutes to hours.
While activated charcoal can provide a fast way to deal with bloating, it can bind to medicine and nutrients and reduce their absorption, so make sure you’re taking it away from anything else.
When Is Bloating a Sign of Something More Serious?
It’s important to note that while bloating is usually a common, benign symptom, it can sometimes be a symptom of an underlying condition.
If your bloating is persistent and you aren’t getting relief from over-the-counter supplements, medicines, or lifestyle changes, it could indicate an underlying medical issue.
If you have severe bloating or it starts suddenly and is accompanied by other symptoms like fever, vomiting or rectal bleeding, it could be a medical emergency. It could be linked to a gastrointestinal infection, appendicitis, or an intestinal obstruction.
Other things to watch for if you’re experiencing bloating include:
- Unintentional weight loss.
- Changes in bowel habits.
- Blood in your stool.
- Having a family history of gastrointestinal conditions.
- Jaundice is when the skin or eyes are yellow.
You should speak to a healthcare professional if you are experiencing bloating with any of these symptoms.
How Do I Debloat My Stomach in Addition to Using Supplements?
In addition to using any of the above supplements, there are other ways to relieve bloating.
- Don’t eat too much at any one time. If you eat and feel uncomfortable, try smaller meals throughout the day.
- Chew your food thoroughly. Chewing your food well helps reduce the air you swallow, making you eat slower.
- Make sure you don’t have food allergies or intolerances. Many people have food intolerances they aren’t aware of, and they can experience bloating, gas production, and discomfort. Common culprits include lactose in milk, fructose, eggs, wheat and gluten. You can speak to your doctor, start eliminating things from your diet, and slowly add them back to determine what’s causing digestive discomfort.
- Avoid carbonated beverages like soda. These drinks bubble up with carbon dioxide, released when it reaches your stomach and can cause bloating.
- While fiber can help with bloating, some high-fiber foods can worsen it. Be careful with foods like beans, lentils, and whole grains.
- Consider a low-FODMAP diet. A low-FODMAP diet cuts out certain foods linked to digestive discomfort, including gas and bloating. High-FODMAP foods include wheat, onions, broccoli, cabbage, beans, and cauliflower.
- Take a digestive enzyme supplement that helps your body break down indigestible carbohydrates. Several digestive enzyme supplements are included above.
- Take probiotics. An imbalance of good and bad bacteria in the gut can cause bloating and gas. Having enough good bacteria can help reduce bloating and gas.
- Talk to your doctor to make sure you don’t have a chronic condition such as Crohn’s, which causes your bloating.
- If you’re feeling especially bloated, take a walk or do yoga. Physical activity can help your bowels move and reduce excess gas.
- Reduce your salt intake. Salt can cause your body to retain water, leading to a swollen belly and swelling in the hands and feet.
Final Thoughts
Bloating can be an annoying symptom, but there are strategies, including using supplements, that can help reduce the discomfort you feel and promote digestive health. Supplements like peppermint oil, ginger, fennel and activated charcoal are all-natural, effective ways to address bloating.
You can also integrate lifestyle changes like stress management, regular exercise and mindful eating to debloat your stomach.
Ashley Sutphin Watkins
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