The best supplement for bloating involves some trial and error. Again, you must first be the cause of swelling to find the best supplement to treat the symptoms. “Supplement should be selected based on the customer’s personal test results, symptom charts and health history,” Gildea said. “Functional medicine emphasizes personalization: something that works for one person may not be suitable for another.” However, some ingredients are known to help soothe different types of bloating.
peppermint
Peppermint oil relaxes the gastrointestinal muscles, which can relieve cramps. “Gildia said. However, it may worsen acid reflux.” Leary added that mint, along with fennel, is especially suitable for those who feel taste, sour or tight after eating.
fennel
Fennel is a herb that helps relax the muscles of the gastrointestinal tract and reduces gas and bloating. “It helps soothe the digestive tract, thereby minimizing bloating,” Gildea said.
fiber
“Foods containing soluble fiber, such as oats, chia seeds, flax seeds, and soft fruits (berry, bananas) can help reduce bloating,” Diamandis said. “This type of fiber helps keep the gut regular and thus reduce bloating.” However, in some IBS patients, it may worsen symptoms, so you should consult a nutritionist first.
ginger
“Ginger helps stimulate stomach acid and digestive enzyme release,” Leary said. “It also improves exercise capacity and reduces nausea.”
Magnesium citrate
Magnesium is useful in constipation. “It draws water into the intestines to soften stool and promote bowel movements,” Dimandis said. “This can help reduce gas and constipation-related bloating.”
Digestive enzymes
Digestive enzymes are surprising and can help break down foods that are otherwise difficult to digest. “Digested enzymes help with proper digestion, preventing fermentation and gas production,” says Gildea. Different types of enzymes are specific to different nutrients (for example, lactase helps break down lactose), so focus on formulas that help with your specific digestive problems or full spectrum support.
Prebiotics
“Prebiotic soluble fiber supplements (containing Trojan shells or oats) feed your intestinal worms, which produces SCFA (short chain fatty acids), which improve digestion and reduce bloating,” Diamandis said. “If you have IBS associated with high Fodmaps foods, be sure to choose a low-type prebiotic.”
Probiotics
Probiotics are living bacteria and yeasts (good gut bacteria) that help balance the gut microbiome. “They support digestion by reducing gas production,” Diamandis said.
