Best Supplements for Bloating Relief
Bloating results from gas production, slow motility, food intolerances, or dysbiosis. Addressing the root cause is essential, but these supplements provide relief and support.
Top 5 Recommended Supplements
Digestive Enzymes
1-2 caps with mealsImproves macronutrient breakdown, reducing fermentation by gut bacteria that produces gas
Buy on Amazon →Ginger
500mg or fresh ginger teaProkinetic that speeds gastric emptying, reducing the time food sits in the stomach fermenting
Buy on Amazon →Peppermint Oil (enteric-coated)
200mgRelaxes intestinal smooth muscle, reducing spasms and trapped gas. Enteric coating prevents heartburn
Buy on Amazon →Probiotics (B. infantis, L. plantarum)
20-30 billion CFUSpecific strains reduce gas production and improve gut motility. B. infantis 35624 has the strongest bloating evidence
Buy on Amazon →Partially Hydrolysed Guar Gum
5gPrebiotic fibre that's well-tolerated even in IBS. Improves gut motility and microbiome balance without causing more gas
Buy on Amazon →Sample Daily Stack
Before meals: Digestive Enzymes + Ginger (250mg)
After meals if bloated: Peppermint Oil (200mg enteric-coated)
Morning: Probiotics on empty stomach
In water: PHGG (5g) — start with 2g and increase slowly
Lifestyle Tips
Eat slowly and chew thoroughly — 20-30 chews per bite
Identify trigger foods with a food diary or elimination diet
Common triggers: dairy, gluten, FODMAPs, sugar alcohols
Walk for 10-15 min after meals to aid motility
Consider SIBO testing if bloating is severe and persistent
Recommended
This information is for educational purposes only and does not constitute medical advice. Supplement recommendations are based on published research but individual needs vary. Always consult a qualified healthcare professional before starting any supplement regimen. Amazon links are affiliate links.