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Bloating is a natural part of the digestive process, but it can feel very uncomfortable. Often, it's described as a feeling of having excess gas in the abdomen or having a distended or full belly. As many as 16-31% of people in the general population report issues with bloating, and the prevalence is as high as 66-90% in people with irritable bowel syndrome.(1)
The Best Supplements for Bloating - Our Top Picks
- Probiotics
- Digestive Enzymes
- Chamomile
- Fiber
- Vitamin D
- Apple Cider Vinegar
- Ginger
- Peppermint
- Cinnamon
- L-Glutamine
Even if you eat a healthy diet with plenty of fiber from whole grains, fruits, and vegetables, you may sometimes experience bloating and may seek solutions and various methods to resolve this feeling. There are supplements for digestion and bloating that may help reduce your symptoms. In this review, we'll discuss 10 of the best supplements for bloating and how to choose them.
Why Trust Us?
The health and safety of ACTIVE's readers is of the utmost importance to us. To ensure your well-being when consuming dietary supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We've consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers.
Probiotics - Ritual Gut Health Synbiotic+
SPECS
- Cost per serving: $1.80/serving
- Form: Capsule
- Dosage: 1 capsule
- Key ingredients: Lactobacillus rhamnosus, Bifidobacterium animalis ssp. lactis, tributyrin, a prebiotic blend
Probiotics are live bacteria that have many potential benefits for the GI tract. Though evidence on effectiveness is mixed, some studies show that probiotics may enhance overall gut health.(2)
The Ritual Gut Health Synbiotic+ supplement contains prebiotics and probiotics, plus an ingredient they refer to as a postbiotic. The supplement contains 11 billion CFUs in one capsule and includes two strains of probiotics that are well-studied. These probiotic strains have the potential to decrease bloating, gas, and diarrhea. Ritual Gut Health Synbiotic+ is gluten and major allergen free and non-GMO.
What We Like
- Quality assurance: third-party tested
- One capsule contains prebiotics, probiotics, and postbiotics
What We Don't Like
- Requires a subscription, though it can be canceled at any time
Digestive Enzymes - Unbloat Daily Capsules
SPECS
- Cost per serving: $2.50/serving
- Form: Capsules
- Dosage: 2 capsules, before or after large meal
- Key ingredients: Probiotics, enzymes, prebiotic fiber, bloat-fighting herbal formula
Digestive enzymes are naturally present in the body and help break down carbohydrates, protein, and fat. Carbohydrates even start to break down in the mouth with the enzyme amylase. Evidence that supplementing with digestive enzymes is necessary for healthy people is limited, but over-the-counter versions of digestive enzymes might help bloat or help aid in digestion.(6)
Unbloat Daily Capsules are doctor-formulated and contain 21 digestive enzymes, 7 key probiotics, 6 medicinal herbs, 4 essential nutrients, and 2 natural fiber sources. The brand also boasts they're "25 times more effective than the leading daily probiotic." These capsules are a bit more expensive, but for those who plan on continuous use, monthly and quarterly subscribe-and-save options are available. Lastly, these capsules are vegetarian-friendly, non-GMO, and gluten-free.
What We Like
- Contains many ingredients that help support gut health, including digestive enzymes, probiotics, and prebiotic fiber
- Doctor-formulated
- Vegetarian, non-GMO, and gluten-free
- Subscribe-and-save program
What We Don't Like
- Uses proprietary blends
- Expensive
Chamomile - Clinical Effects Sleep
SPECS
- Cost per serving: $1.97/serving
- Form: Capsules
- Dosage: 2 capsules
- Key ingredients: Chamomile flower extract, L-theanine, magnesium
Chamomile is an herb known for its relaxing qualities and has been used in herbal teas and ancient medicine for thousands of years. Chamomile has many health applications, including soothing the digestive tract and decreasing nausea, gassiness, or indigestion. It is also used often as an effective sleep aid.(5)
Clinical Effects Sleep features 220 milligrams of chamomile flower extract in each two-capsule serving as well as 72 milligrams of magnesium (from 1,000 milligrams Magtein® magnesium L-threonate) and 400 milligrams of L-theanine. The benefits of using a chamomile supplement like Clinical Effects Sleep are twofold; you may be able to alleviate your stomach issues and get a decent night's rest. It is also manufactured in the USA, uses natural ingredients, and is cruelty-free.
What We Like
- Chamomile may benefit stomach and sleep health
- 100% no-risk money-back guarantee
- Natural and cruelty-free
- Bundle and subscribe-and-save discounts
What We Don't Like
- May not be as easy as drinking tea for those who have difficulty swallowing pills
- Somewhat expensive
Fiber - Gainful Fiber
SPECS
- Cost per serving: Varies
- Form: Powder
- Dosage: Varies
- Key ingredients: non-GMO Swedish oats
Increasing your amount of soluble fiber and fluids can benefit your system by helping your food move through your system at a more even pace and with better absorption, preventing complications like constipation and bloating. We've selected Gainful Fiber from Gainful's "Performance Boost" series for this category because it's easy to mix and digest, is made strictly from non-GMO Swedish oats, and is high in heart-healthy beta-glucans. Oats, and oatmeal in particular, can provide many benefits including helping prevent irregularity.
Recommending fiber for bloating may seem counterintuitive, but bloating from fiber most likely occurs when ingesting high amounts too quickly. Likewise, if getting your fiber from oats gives you pause, you may consider trying a supplement with psyllium husk as an alternative.
What We Like
- Gainful can be customized to you
- Clean, non-GMO ingredients
- No artificial additives, gluten, or sugar
- Easy to digest and mix
What We Don't Like
- Not for users with oat allergies
- Requires subscription but can be canceled at any time
Vitamin D - Transparent Labs Vitamin D3 + K2
SPECS
- Cost per serving: $0.17/serving
- Form: Softgel
- Dosage: 1 softgel, 1-2 times daily
- Key ingredients: Vitamin D3, vitamin K2
Vitamin D is an essential vitamin for the human body. It contributes significantly to bone health but may also help reduce some negative GI symptoms. Bloating is a possible symptom associated with vitamin D deficiency. At its worst, chronic inflammation that results in Crohn's disease or ulcerative colitis (inflammatory bowel disease) may show a direct correlation with low vitamin D levels.(3)
Since there aren't many good food sources of vitamin D—other than fortified dairy products—taking a vitamin D supplement or a multivitamin that contains vitamin D is a reasonable choice, especially during the winter months. Transparent Labs Vitamin D3 + K2 contains 5,000 IU—125 micrograms—of vitamin D per serving in one softgel capsule. It also provides 100 micrograms of vitamin K2 used to enhance calcium absorption from vitamin D. This vitamin supplement is free of artificial sweeteners, coloring, and preservatives and is third-party tested for quality.
What We Like
- Simple, transparent ingredient list
- 1 capsule serving size
- Budget-friendly
- Subscribe-and-save program
What We Don't Like
- Large amount of vitamin D per serving (625% of the Daily Value), which may not be necessary unless you have a diagnosed deficiency
- Uses gelatin; not vegan or vegetarian friendly
BUY: Transparent Labs Vitamin D3 + K2
Apple Cider Vinegar - KOS Organic Apple Cider Vinegar Gummies
SPECS
- Cost per serving: $0.67/serving
- Form: Gummies
- Dosage: 1 gummy (4g)
- Key ingredients: Apple cider vinegar powder, organic beet root extract, organic pomegranate extract
Apple cider vinegar works as an "anti-bloat" by helping to raise your stomach acid levels, thus creating a better environment for optimal digestion. Doing so may help prevent gas and bloating. Additionally, apple cider vinegar may help stop harmful bacteria from spreading in the gut, while the prebiotics help maintain your healthy bacteria. With KOS Organic Apple Cider Vinegar Gummies, you're receiving the benefits of ACV plus nutrient-absorbing betaine from beetroot extract for even more digestion help.
The serving size is just one gummy per day and comes in an easy-to-transport individual packet. Also, with KOS supplements, you purchase one container or opt for subscribe-and-save and have a steady supply shipped to you every month.
What We Like
- Easy to take
- Gluten, dairy, and soy-free
- Sugar and gelatin-free
- Each gummy comes in individual packet
What We Don't Like
- Some users report nausea
- Reviews are mixed on the flavor
BUY: KOS Organic Apple Cider Vinegar
Ginger - Future Kind Vegan Turmeric and Ginger Gummies
SPECS
- Cost per serving: $0.83/serving
- Form: Gummies
- Dosage: 2 gummies
- Key ingredients: Ginger root, Curcumin C3 Complex® turmeric rhizome extract
Ginger is a common spice used in cooking in many cultures and has been used in alternative medicine for thousands of years to help bolster digestion. In clinical studies, ginger has been shown to speed up the emptying of the stomach and help decrease bloating and gas.(7) Using more ginger in your cooking is probably the best way to incorporate this versatile spice, but if you aren't able to cook regular meals, supplementing with a ginger capsule or chewable is another viable option.
We like Future Kind Vegan Turmeric and Ginger gummies because they have a simple ingredient list, consisting of ginger root and a potent turmeric extract referred to as Curcumin C3 Complex® in a plant-based chewable. It's good for your stomach and your joints. It is also non-GMO, vegan, and contains no soy, yeast, wheat, or salt.
What We Like
- Simple ingredient list
- Easier to take for those with difficulty swallowing pills
- 100% natural and vegan formula
- Bottle is made from recycled materials
What We Don't Like
- Contains added sugars
- Ginger and turmeric may have spicy aftertaste
BUY: Future Kind Vegan Turmeric and Ginger Gummies
Peppermint - Persona Digestive Balance Blend
SPECS
- Cost per serving: $2.36/serving
- Form: Capsules/tablets
- Dosage: 8 pills
- Key ingredients: Peppermint, ginger, aloe, probiotics, digestive enzymes, multivitamin formula
Peppermint, as oil or leaf, has shown promising results in helping relieve the symptoms of irritable bowel syndrome (IBS), like abdominal pain, gas, and bloating.(8) We recommend the Persona Digestive Balance Blend because it's a comprehensive eight-pill daily packet that may help provide relief from bloating with peppermint capsules and many other gut-saving supplements like ginger, probiotics, and digestive enzymes.
The alternative, if you aren't able to invest in the entire blend, is to purchase the capsules and tablets individually. On its own, Peppermint Plus has a serving size of one vegetable capsule per day and contains a mix of peppermint leaf, ginger root, and anise seed. These capsules cost around $0.38 per serving for a 28-day supply and are vegan and made without major allergens. Persona is running an excellent promo for 50% off your first month.
What We Like
- Can purchase Digestive Balance as blend or individually pills
- Full pack contains peppermint, ginger, probiotics, and digestive enzymes
- Peppermint Plus contains peppermint leaf, ginger, and anise
- Vegan and major allergen-free
What We Don't Like
- Full blend can be expensive
- Some users may prefer a peppermint oil
BUY: Persona Digestive Balance Blend
Cinnamon - Nature's Bounty Cinnamon
SPECS
- Cost per serving: $0.35/serving
- Form: Capsules
- Dosage: 2 capsules daily, preferably with meal
- Key ingredients: Cinnamon bark, cinnamon extract, chromium
Cinnamon is a common spice used as flavoring in both savory and sweet foods and beverages. It has also been used for thousands of years in traditional medicine for its possible respiratory, gynecological, and digestive health benefits.
Nature's Bounty Cinnamon contains 500 milligrams of cinnamon bark (Cinnamomum burmannii) and 375 milligrams of cinnamon extract. It is also non-GMO, gluten-free, and doesn't contain artificial flavors, colors, or sweeteners. The label suggests taking two capsules per day with a meal.
What We Like
- Inexpensive
- Third-party tested
- Non-GMO, gluten and dairy-free
- Simple ingredient list
What We Don't Like
- More of a mix than pure, organic cinnamon
- Capsules are made with gelatin
L-Glutamine - Transparent Labs L-Glutamine
SPECS
- Cost per serving: $0.17/serving
- Form: Powder
- Dosage: 1 scoop (5g)
- Key ingredients: Fermented L-glutamine
Glutamine is an amino acid naturally found in the body in abundant amounts. It is conditionally essential, meaning you may need glutamine from your diet at certain times. Supplementing with glutamine in the diet during periods of high stress may be beneficial. Glutamine supplementation has been shown in a clinical study to help patients with Irritable Bowel Syndrome symptoms and may reduce bloating.(4)
The Transparent Labs L-Glutamine provides 5,000 milligrams of fermented glutamine per one scoop serving. The company suggests mixing it with four to six ounces of fluid and drinking it with a meal, before exercise, or shortly after. You can take more than one dose per day, but it is recommended that you not exceed four scoops. This powdered glutamine supplement is also vegan and free from artificial sweeteners, colors, and preservatives.
What We Like
- Contains a single ingredient
- Third-party tested
- Budget-friendly
- Vegan
What We Don't Like
- No flavor options, though it mixes well with flavored liquids
- Cost per serving increased if you use more than 1 scoop/day
BUY: Transparent Labs L-Glutamine
How to Choose the Best Supplements for Bloating
Check with your physician or healthcare provider before starting a dietary supplement, especially if you have a health condition or are pregnant or nursing. After that, consider these factors:
Dose
Ideal doses of supplements vary depending on the active ingredients. If it's an ingredient that has a Daily Value, like a vitamin or mineral, it would be best to choose a supplement that meets the Daily Value rather than greatly exceeding it unless you have a deficiency. If it's an ingredient that doesn't have a daily recommended amount, do some research to see if the supplement contains enough of the ingredient to be effective.
Type
Consider the form that the supplement comes in and if you'll be able to tolerate it on a regular basis. Some people find it easier to take a capsule or pill, while other people prefer to have a powder or liquid supplement that mixes into a beverage or food.
Ingredients
Read the ingredients list of supplements closely. Some companies use a variety of fillers that you may not be comfortable consuming. Consider if you have any allergies, intolerances, or special dietary needs. Scan the product label carefully to ensure the supplement fits safely into your goals.
Certifications
Consider what qualities are important to you in a supplement. Some supplements are certified organic, gluten-free, vegan, or non-GMO, and the label typically clearly states which certifications the product has. It's best to look for supplements that are third-party tested for quality and made in facilities that are good manufacturing practice (GMP) certified.
Benefits of Taking Supplements for Bloating
The symptoms of bloating can be uncomfortable, unpleasant, and even somewhat painful. Many people report feeling extra abdominal pressure and discomfort when they're bloated. Sometimes it can feel like your midsection is larger than usual, or your pants are too tight around your waist when you're bloated, too.
Taking supplements for bloating may:
- Help relieve abdominal pressure
- Relax your stomach
- Aid in digestion
- Reduce gas build-up
- Help your belly stay flatter due to reduced gas
FAQs About Supplements for Bloating
Do supplements for bloating work?
You may still experience some bloating, given that gas is a natural byproduct of digestion, butsupplements for bloating and constipation may work for you. Natural substances such as ginger, probiotics, chamomile, and even vitamin D can help decrease the symptoms of bloating when taken in supplement form.
Should I take magnesium for bloating?
Magnesium may help with bloating, especially for women with PMS symptoms.(9) However, it is used more often for constipation. Magnesium oxide helps soften stools and acts as a laxative.(10) It has been used in Chinese medicine for centuries to treat constipation. Relieving constipation will relieve pressure in the abdomen.
Why do I get bloated?
Most people feel bloated occasionally, but bloating can be a chronic problem for some people.Bloating is typically caused by gas production from the diet and increases throughout the day. It can make your belly feel really full or pressure-filled. Other causes of bloating include Irritable Bowel Syndrome, small intestinal bacterial overgrowth, Celiac disease, or gastrointestinal disorders.
Does apple cider vinegar help with bloating?
There's no clinical evidence that apple cider vinegar will help with bloating, though many people feel that it helps. One study even shows that drinking apple cider vinegar can slow down the time it takes for contents to leave the stomach.(11) If you'd like to incorporate more vinegar into your diet, it's probably best to try using apple cider vinegar in pickled vegetables or salad dressings rather than drinking it.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
References
- Lacy, B. E., Gabbard, S. L., & Crowell, M. D. (2011). Pathophysiology, evaluation, and treatment of bloating: hope, hype, or hot air?. Gastroenterology & hepatology, 7(11), 729–739.
- Hungin, A.P.S., Mitchell, C.R., Whorwell, P., Mulligan, C., Cole, O., Agréus, L., Fracasso, P., Lionis, C., Mendive, J., Philippart de Foy, J.-M., Seifert, B., Wensaas, K.-A., Winchester, C. & de Wit, N., (2018). Systematic review: probiotics in the management of lower gastrointestinal symptoms – an updated evidence-based international consensus. European Society for Primary Care Gastroenterology, Aliment Pharmacol Ther. 2018;47:1054–1070. DOI: 10.1111/apt.14539
- Ananthakrishnan A. N. (2016). Vitamin D and Inflammatory Bowel Disease. Gastroenterology & hepatology, 12(8), 513–515.
- Zhou, Q., Verne, M. L., Fields, J. Z., Lefante, J. J., Basra, S., Salameh, H., & Verne, G. N. (2019). Randomised placebo-controlled trial of dietary glutamine supplements for postinfectious irritable bowel syndrome. Gut, 68(6), 996–1002. https://doi.org/10.1136/gutjnl-2017-315136
- Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with a bright future. Molecular medicine reports, 3(6), 895–901. https://doi.org/10.3892/mmr.2010.377
- Denhard, M, n.d., Digestive Enzymes and Digestive Enzyme Supplements, Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/wellness-and-prevention/digestive-enzymes-and-digestive-enzyme-supplements
- Nikkhah Bodagh, M., Maleki, I., & Hekmatdoost, A. (2018). Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food science & nutrition, 7(1), 96–108. https://doi.org/10.1002/fsn3.807
- Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, R. T., & Mullin, G. E. (2019). The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC complementary and alternative medicine, 19(1), 21. https://doi.org/10.1186/s12906-018-2409-0
- Ebrahimi, E., Khayati Motlagh, S., Nemati, S., & Tavakoli, Z. (2012). Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms. Journal of caring sciences, 1(4), 183–189. https://doi.org/10.5681/jcs.2012.026
- Mori, H., Tack, J., & Suzuki, H. (2021). Magnesium Oxide in Constipation. Nutrients, 13(2), 421. https://doi.org/10.3390/nu13020421
- Hlebowicz, J., Darwiche, G., Björgell, O., & Almér, L. O. (2007). Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study. BMC gastroenterology, 7, 46. https://doi.org/10.1186/1471-230X-7-46