Gut Health Supplements for Bloating: Best Options for Lasting Digestive Relief

Gut Health Supplements for Bloating: 7 Options That May Help

Gas, swelling, and other symptoms are common when your gut isn‘t feeling great. The ideal gut health supplements for bloating will vary depending on the type of bloating you are experiencing and the cause.  Supplements that may bring relief for some include probiotics, digestive enzymes, peppermint oil, ginger, lactase and soluble fiber. One supplement, however, is not always effective for everyone,  and should be added very gradually as initial use can induce more gas or stomach discomfort for some.

This Article is the Part of Health Habits

Here is a description of the various supplements that are used to relieve bloating and what each may (or may not) do and when it makes the most sense to use each product.

Key Takeaways

• Probiotics could be beneficial for some bloated people, perhaps especially those with a digestive condition such as IBS, though outcomes depend on the strain and individual differences.
• Usefulness of digestive enzymes is more when some particular foods or enzyme related disorder is concerned.
• Lactase may be beneficial for individuals who experience gas and bloating when consuming lactose.
• Post-prandial alpha-galactosidase may assist in the reduction of gas from certain carbohydrate containing foods such as beans.
• Psyllium assists in maintaining regularity in bowel movements and may relieve bloating associated with constipation.
• Supplements should support, not substitute, assessment of chronic or idiopathic bloating.

1. Probiotics for Bloating

Probiotics are live microorganisms that may have an effect on the gut microbiome. They are the most commonly purchased supplement for gut health and are often marketed for gas and bloating and irritable bowel syndrome.

A small body of research shows that probiotics may help reduce bloating for some individuals; however,  these findings have not been consistent.  Since different probiotics have different strains and combinations, results for one probiotic should not be extended to other probiotics. The American College of Gastroenterology does not recommend the regular use of probiotics for IBS due to inconsistent clinical evidence.

Most appropriate for:  Patients seeking to trial targeted probiotic support,  where bloating occurs with IBS-like symptoms of digestion.

Tip, when selecting a probiotic, don‘t base your decision only on the number of CFUs. Assess the particular strains, dosage, storage condition and scientific studies on the preparation.

2. Digestive Enzymes

Digestive enzymes aid in the breakdown of food to smaller particles so that they can be absorbed, other supplements include specific enzymes such as the enzyme lactase or alpha-galactodiases to combat other dietary triggers.

For instance, lactase can aid those who find it hard to digest lactose in milk and other dairy products. Alpha-galactosidase can assist in breaking down some carbohydrates in foods such as beans and some vegetable.

However,  general enzyme formulas for digestion are not automatically recommended for health persons. Johns Hopkins State, “Existing evidence does not prove conclusively that enzyme supplements are useful in the treatment of IBS. OTC products vary in ingredients and concentrations.

Most appropriate for: Regular bloating following specific foods or suspected deficiency / intolerance to a particular enzyme.

3. Peppermint Oil

Peppermint Oil, which also is commonly used for digestive problems,  especially in people with IBS. It may act by relaxing the smooth muscle of the gut-tract and it may improve some symptoms of Irritable Bowel Syndrome, such as bloating or abdominal pain.

But not everyone can take peppermint oil. It may make reflux worse or cause heartburn in some people.

Most useful for:  Cramping, bloating and abdominal discomfort in IBS.

4. Ginger

Ginger is a traditional remedy for digestive complaints and nausea.  There is some evidence for it supporting gastric emptying and digestive motility and this property could be relevant in cases where painful bloating is related to delayed digestion.

Ginger is available as food, tea, or in supplements.  Generally,  supplements are not suitable for all due to their concentrated nature,  especially in higher doses.

Best for:  Infrequently used for relief of indigestion, nausea, or early satiety.

5. Lactase Supplements

If milk, ice cream or other dairy products consistently lead to gas and abdominal distension,  might be lactose intolerance?

Lactase supplements supply the enzyme which breaks down the natural sugar in milk (lactose).  Unlike a general enzyme-based digestive product, lactase is present for a specific task:  the digestion of a particular sugar.

Most helpful for:  Those experiencing bloating, gas, or stomach pain following the ingestion of foods containing lactose.

6. Alpha-Galactosidase

Certain vegetables such as beans, legumes and other high carbohydrate vegetables will be very difficult for the body to fully digest.  Bacteria in the gut will ferment some of these carbs,  which may cause the formation of gas.

1 Gamma-galactosidase is an enzyme that aids in digestion of some of these carbohydrates before they reach the colon.  Thus, it might be the most appropriate targeted therapy in cases of post-prandial bloating and flatulence following consumption of beans or analogous foods.

Well indicated for:  Gas and bloating due to foods,  particularly after beans and other high-GOS foods.

7. Psyllium Fiber

Psyllium is a source of soluble fiber and can take on water, resulting in a stool that helps the body to maintain proper regualar bowel movements.  Since constipation may be a cause of bloating,  treating constipation may help reduce bloating for some individuals.

The American College of Gastroenterology recommends soluble fiber such as psyllium as a readily available, appropriate first-line fiber,  for the management of IBS.

But should be reintroduced gradually since the higher the dose the greater the potential for increased gas and stomach discomfort.

Best for: Bloating caused by feeding habits or irregularity.

Which Gut Health Supplement Is Best for Bloating?

The important point is that bloating relief supplements should be matched to the likely trigger, rather than taking several products at once.

Can additional supplements exacerbate bloating?

Yes.  Often, beginning a probiotic, prebiotic fiber, or fiber supplement can cause a temporary increase in gas or bloating. The American College of Gastroenterology states many people will experience some initial bloating and discomfort when beginning a probiotic.

Begin with the recommended dose,  do not initiate several new supplements all at once, and take note of the reaction of your symptoms.

How to Choose a Gut Health Supplement

How to choose before buying a supplement, check:

• exact ingredients: do not be satisfied with broad unexplainable “digestive blend” statements.
• Transparent labeling: seek clarity of the amount indicated and the strains for Probiotics.
• Evidence: Use ingredients with backgrounds or research that apply to specific symptom(s).
• Quality testing: Seek suitable third-party quality testing when available.
• Your trigger: Select an more targeted supplement rather than macro combining several products by default.

When Should You Visit a Doctor?

Bloating from time to time is not a serious problem, and is common, but persistent bloating should be checked.  If symptoms persist or are associated with vomiting, diarrhea, unexplained weight loss,  severe abdominal pain, or any persistent change in bowel habits, see a healthcare provider.

Frequently Asked Questions

Which supplements are best for gut health to combat bloating?

No single supplement will work for every person.  Probiotic, peppermint oil, ginger,  specific digestive enzymes, lactase, alpha-galactosidase and psyllium all could be helpful depending on the cause of the bloating.

Can probiotics work for bloating?

Some products might be useful in some individuals, but there is a lot of inconsistent evidence and some products may work only with certain strains or combinations.

Digestive enzymes for bloating?

Can be effective if the bloating is caused by a specific food that is not being effectively digested. For example the consumption of foods that contain lactose or lots of carbohydrate.  Not all digestive enzyme formulas will work for all types of bloating so should be tried on a case by case basis.

Could probiotics increase bloating?

Yes. Some individuals may develop temporary gas and/or bloating after beginning probiotic treatment. If this occurs,  discontinue use and consult your healthcare provider.

Which supplement is most effective for reducing gas and bloating?

It all comes down to the trigger. Lactase if dairy related symptoms, alpha-galactosidase if some kind of bean related gas, psyllium for constipation related bloating. For IBS,  the evidence for probiotics is still mixed.