7 Supplements To Reduce Bloating

Almost all of us feel bloated from time to time. However, if you get bloated regularly, it can be really uncomfortable.

The most common cause of bloating is the accumulation of gases in the stomach and intestine. Other digestive issues that can cause bloating include chronic constipation, indigestion, and irritable bowel syndrome (IBS).

On the other hand, many supplements can help you relieve bloating and regulate your gut health.

Here are our top 7 supplements that can help you prevent or relieve bloating.

1. Probiotics

Probiotics are associated with many health benefits including gut health and overall well-being. (1)
They are a type of beneficial bacteria found in our digestive systems. They also exist in certain foods and supplements.

Many studies suggest that increasing your probiotics intake is beneficial for gut health and supports your digestive system significantly.

In a big meta-analysis of 70 different studies on probiotics, researchers found that they can prevent or improve bloating, especially in people with IBS. (2)

Another meta-analysis confirmed the previous findings. The researchers reported that probiotics can improve nearly all IBS symptoms including gas accumulation in the gut, bloating, and abdominal distention. (3)

In addition, several studies suggest that probiotics can improve or even treat other digestive problems such as chronic diarrhea and ulcerative colitis. (4)

• Our Recommendation

Herbs of Gold Probiotic 55 Billion is one of the best probiotics supplements on the market nowadays. It is a combination of 11 different strains of probiotics, which helps the beneficial intestinal bacteria flora to flourish and keep the digestive system healthy. 

Herbs of Gold Probiotic 55 Billion will reduce your bloating and abdominal discomfort and improve the quality of your life.

2. Ginger

Ginger is one of the most popular herbs in the world. It has been used as a supplement to treat and relieve many digestive problems including nausea, vomiting, morning sickness, and of course bloating and gases. (5)

A study was done to examine the effect of ginger on gastric motility and symptoms of functional dyspepsia found that ginger increases the emptying rate of the stomach among people who suffer from indigestion, which decreases gas accumulation in the gut significantly and subsequently decreases bloating. (6)

Another study was done on 178 to examine the efficacy of ginger in the prevention of abdominal distention in post-cesarean section patients found that it decreases the severity of abdominal distention significantly, compared to a placebo. (7)

Another study was done on rats found that ginger decreases inflammation in the digestive system, which improves nearly all the symptoms of IBS. (8)

• Our Recommendation

Walden Farms Soy Garlic & Ginger Sauce & Marinade is a great way to add ginger to your diet without worrying about how it tastes. It is Gluten Free, 98% Fat-Free, and 99% Sugar-Free, and Walden Farms designed it to be high quality, low-calorie condiment.

3. Peppermint Oil

Peppermint oil is a popular herbal supplement because of its antioxidant and anti-inflammatory properties. The reason why it is used to treat and prevent bloating is that it contains L-menthol. This compound can inhibit intestinal muscle spasms, which helps in treating most digestive problems including bloating and gases. (9)

In a meta-analysis of 12 studies, it found that peppermint oil reduced all IBS symptoms and participants tolerated it more than other supplements, compared to a placebo. (10)

Another study was done on 72 people with IBS. It showed that taking peppermint oil 3 times per day for 4 weeks lowers IBS symptoms including bloating and gas accumulation in the stomach by 40%. (11)

Besides, a review of 9 studies found that peppermint oil can decrease abdominal pain, bloating, and other IBS symptoms without any side effects. (12)

• Our Recommendation

AMPERAGE Pre-Workout Oil is highly recommended for sportspeople who may suffer from digestive issues. It is designed to be a pre-workout supplement to help people achieve their nutritional and performance goals without any digestive problems.

One of the main ingredients in this product is peppermint oil. In addition to other ingredients, it can reduce bloating and any digestive issues you may have.

4. Vitamin D

Our skin cells produce vitamin D when we are exposed to the sun. Unfortunately, vitamin D, especially vitamin D3, does not exist naturally in many food sources. Therefore, it can be challenging to meet your body’s needs of vitamin D3. (13)

If you have vitamin D deficiency, taking vitamin D supplements is the easiest way to increase your intake, which will solve a lot of problems including bloating.

A study was done on 90 people with IBS found that taking 50,000 IU of vitamin D3 daily for 6 months can improve abdominal pain, bloating, gas accumulation in the intestines, and many other GIT symptoms significantly. (14)

Another study was done on 44 women during premenstrual syndrome (PMS) who suffered from vitamin D deficiency. The study found that taking vitamin D for 4 months improves PMS symptoms such as abdominal pain, cramps, bloating, and constipation and decreases many inflammation markers. (15) 

On the other hand, a study was done on 74 people with IBS showed that taking 50,000 IU of vitamin D for 9 weeks improved the quality of life and decreased the severity of most symptoms including bloating, compared to the placebo group. (16)

• Our Recommendation

If you suffer from bloating for no obvious reason, it is time to check your vitamin D levels, especially vitamin D3. If you found that you have vitamin D3 deficiency, we recommend Herbs Of Gold Vitamin D3.

Once you start taking this supplement, you will notice significant improvements in the density of your bones in addition to improving mood and solving digestive problems including bloating.

5. Digestive Enzymes

Digestive enzymes are responsible for breaking down the large food particles and nutrients into smaller particles and compounds that are suitable for digestion.

Our bodies produce these enzymes naturally. However, in some cases, the body requires more. That is why people use digestive enzyme supplements to promote digestion and prevent digestive problems such as indigestion and bloating.

A small study found that digestive enzymes supplements can work as a prescription medication to treat common digestive issues such as bloating, indigestion, and nausea. (17)

Another study was done on 40 people showed that digestive enzymes can reduce indigestion symptoms including bloating and gas accumulation in the stomach significantly. (18)

In addition, certain digestive enzymes such as lactase can be used to prevent digestive symptoms in people who have lactose intolerance. Lactose intolerance is a condition that causes digestive problems including bloating, abdominal pain, and gas accumulation in the gut because of consuming lactose, which is a type of sugar found in milk and other dairy products. (19)

• Our Recommendation

R1 FRUITS & GREENS is highly recommended for people who want a high-quality product that contains digestive enzymes in addition to other great ingredients. This superfood and antioxidant complex contains over 40 active ingredients including highly concentrated vegetables, fruits and herbs, antioxidant vitamins, prebiotic fiber, digestive enzymes, and electrolytes. It is the proper solution for most digestive issues including bloating.

6. L-Glutamine

Glutamine is one of the essential amino acids for our bodies. It is known as a body-building supplement since it helps in the protein synthesis process.

Glutamine also is one of the most important nutrients that keep the integrity and function of the intestinal barrier in humans. Studies show that glutamine depletion leads to increased intestinal permeability, which leads to many digestive problems including bloating.

L-glutamine supplements can maintain gut permeability, which improves gut health and reduce the symptoms of irritable bowel syndrome. Therefore, taking glutamine supplements can protect your body and digestive system from the invasion of any unwanted toxins, that may lead to many digestive problems. (20)

• Our Recommendation

APS L-GLUTAMINE is actually designed for bodybuilders and strength athletes who train with weights and want to increase their muscle-building process by increasing their protein synthesis and enhance their recovery time.

Also, it can be useful to prevent bloating and other digestive problems that may occur. It is a supplement that helps you build your body and protect your gut.

7. Apple Pectin

Pectin is a type of fiber that exists in the cells walls of many plants to give them their unique structures and protect them. (21)

Apples are one of the richest natural sources of fiber. About 20% of apple pulp is made of pectin.

Apple pectin has many health benefits including promoting gut health.

Our gut microbiome needs probiotics and prebiotics to maintain gut function and promote overall well-being. Probiotics are the beneficial bacteria living in our guts and helping in breaking down macronutrients, killing harmful organisms, and making many nutrients including vitamins. Prebiotics are the food that these beneficial organisms need. (22, 23, 24)

Apple pectin is prebiotic that stimulates the growth and function of these beneficial bacteria. Also, it inhibits the growth of harmful organisms in the digestive tract. In a nutshell, it prevents many digestive issues including bloating.

In addition, apple pectin can relieve diarrhea, constipation, and other digestive problems. Constipation and diarrhea are very common health issues. About 14% of people around the world suffer from chronic constipation. (25)

Apple pectin can relieve diarrhea and constipation and prevent any side effects that may occur due to them such as bloating and gas accumulation in the intestines.

Pectin is a gel-forming fiber. It absorbs water easily and makes stools normal. (26, 27)

2 Studies were done on people who received 24 grams of apple pectin daily showed that it can prevent diarrhea and constipation and reduce other digestive problems including bloating. (28, 29)

• Our Recommendation

Whit Wolf Greens + Gut health is one of the most powerful supplements on the market nowadays that can promote your gut health. The blend of ingredients in this product makes it effective in improving gut health and increasing nutrient absorption while decreasing bloating. Of course, one of the most important nutrients in it is apple pectin in addition to vitamins, minerals, antioxidants, and amino acids.

The Bottom Line

Bloating is an uncomfortable health issue. Yet, supplements can help you treat and prevent it. 

All the previous supplements can reduce bloating and improve other digestive issues including constipation, stomach pain, and gases.