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
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Try Huel →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.