The best supplement for bloating involves some trial and error. Again, you have to start with why you’re bloated in the first place in order to find the best supplement to treat your symptoms. “A supplement should be chosen based on a client’s individual test results, symptom picture, and health history,” Gildea says. “Functional medicine emphasizes personalization: What works for one person may not be appropriate for another.” While it is always best to consult your healtcare provider before taking any over-the-counter supplement, there are some ingredients that are known to help soothe different types of bloating.
Peppermint oil
Peppermint oil relaxes gastrointestinal muscles, which can ease cramping,” Gildea says. “However, it may worsen acid reflux.” Leary adds that peppermint, along with fennel, is especially great for people who feel gassy, crampy, or tight after eating.
Fennel
Fennel is an herb that helps relax gastrointestinal muscles, and reduce gas and bloating. “It helps soothe the digestive tract, which, in turn, minimizes bloating,” Gildea says.
Fiber
“Foods containing soluble fiber like oats, chia seeds, ground linseed, and soft fruits (berries, bananas) can help decrease bloating,” Diamandis says. “This type of fiber helps to keep bowel movements regular, and hence reduces bloating.” However, it may worsen symptoms in some people with IBS, so you should consult with a registered dietitian first.
Ginger
“Ginger helps stimulate stomach acid and digestive enzyme release,” Leary says. “It can also improve motility and reduce nausea.”
Magnesium citrate
Magnesium is useful in cases of constipation. “It draws water into the intestine to soften the stool and promote bowel movements,” Diamandis says. “That can help reduce gas and constipation-related bloating.”
Digestive enzymes
Digestive enzymes are amazing to help break down otherwise hard-to-digest foods. “Digestive enzymes aid in proper digestion, preventing fermentation and gas production,” Gildea says. Different types of enzymes are specific to different nutrients (for example, lactase helps break down lactose), so focus on a formula that helps your specific digestion issues or features full-spectrum support.
Prebiotics
“Prebiotic soluble fiber supplements (containing psyllium husk or oats) feed your gut bugs, which in turn produce SCFA (short-chain fatty acids) that improve digestion and reduce bloating,” Diamandis says. “If you suffer from IBS related to high FODMAPs foods, be sure to choose a low-FODMAPs prebiotic.”
Probiotics
Probiotics are live bacteria and yeasts (good gut bacteria), which help to balance the gut microbiome. “They support digestion by reducing gas production,” Diamandis says.