Last updated on June 30th, 2024 at 04:30 pm
It can be daunting living day in day out with your tummy not cooperating. What’s even more daunting is that you’ve tried everything to ease the discomfort, to no avail.
In our experience, the first thing to do to put an end to your bloating issues is to put your finger on what’s causing them in the first place. And they can happen for different reasons—indigestion, premenstrual syndrome, constipation, gas—the list goes on. But this one’s easy, it’s nothing a few doctors’ appointments can’t fix.
Once you’ve done that, some dietary changes can also set you up for success, as minor tweaks in your dietary habits can work wonders in terms of relieving bloating. Next is dietary supplements—and here’s where things get tricky. With endless lists of nutritional products available, finding the right fit for you can be a tedious task.
This is where we jump in with our round-up of 4 best supplements for bloating and a healthy gut.
Once you know your options, you’re halfway through the puzzle. Work with your nutritionist to craft a personalized plan that includes diet and supplement choices that are right for you.
So, ready?
1. Simply Fruits and Greens
Simply Fruits and Greens is a go-to choice for those looking for anti-bloating powders and supplements as it contains a unique blend of both general health as well as gut-health-supporting ingredients. This powdered supplement is made up of whole food ingredients ground into powder that mixes into an energizing drink working to up your antioxidant counts, alkalize your body and provide immune support.
To top this off, a unique proprietary blend of enzymes, probiotics, and fibers makes this superfood drink a sound option for those seeking bloat relief. Now, let’s break down the benefits of each of these gut-health-supporting ingredients.
As you probably know, probiotics are live bacteria that populate your GI tract with healthy microbes needed for the normal functioning of your gut. Importantly, they keep at bay the so-called bad bacteria count in your gut, preventing dysbiosis (the imbalance of your gut bacteria) and the growth of harmful, pathogenic bacteria. [1]
What makes this anti-bloating supplement stand out is that it contains a 4-strain blend of probiotics which work to boost your gut health by creating a diverse gut microbiome.
And there’s more exciting scientific evidence linking the use of probiotics with bloat relief. A 2014 systematic review estimated 43 different studies which looked at probiotics effects on people with irritable bowel syndrome (IBS). Research findings show probiotics can help curb symptoms of bloating, abdominal pain, and flatulence in people with IBS. [2]
The prebiotic fibers in Simply Fruits and Greens can also play in to help you manage bloating by promoting regular bowel movements. While research reports an increase in intestinal gas production at the onset of prebiotic therapy, it goes on further explaining that prebiotics actually help regulate intestinal gas metabolism. To extrapolate, the sudden increase of gas and flatulence is a natural way our microbiota adapts, as the research concludes, to a low gas-producing pathway. [3]
And that’s not all. Digestive enzymes in this green powder can aid with indigestion as well as help people with enzyme deficiencies to restore normal digestive enzyme levels and normalize their digestion. It contains amylase, an enzyme that helps digest carbohydrates, protease, an enzyme that helps digest proteins, and lipase which helps with digesting fats.
And did we mention this green powder contains no allergens, preservatives, stimulants, or added sugars?
2. G.I. Fortify by Pure Encapsulations
G.I. Fortify by Pure Encapsulations contains plant-based ingredients that work synergistically to soothe gut health. This high-impact supplement blends a handful of handpicked ingredients including fiber, herbs, and nutrients—all working to support a healthy GI tract.
When looking for the best supplements for bloating, we suggest checking for those with psyllium husk included in their ingredient list. The G.I. Fortify, this seven-week worth of daily GI goodness, contains psyllium husk in powdered form.
And this is where it gets interesting. Psyllium (yes, the one found in most of your fave breakfast cereals, like oatmeal with the addition of nuts, seeds, and fruits like apples, berries, nuts, and chia seeds) is a gut-friendly ingredient typically used in treatment for IBS. [4]
While you can nourish your GI tract by consuming psyllium as part of your breakfast routine, you can also use it in the form of supplements.
But let’s get into the nuts and bolts of psyllium workings. Short and sweet, soluble fiber, like psyllium, does a great job binding with water, creating a gel-like substance that helps soften and bulk stool. [5]
That said, if you’re on the lookout for the best supplements for bloating and constipation, this psyllium supplement might be a ticket for you. Namely, psyllium has been studied for its role in managing chronic constipation and there’s moderate scientific evidence supporting psyllium’s excellent laxative effects. [6]
What makes G.I. Fortify specifically good for bloating is the addition of flax seed powder. Flax seed is another type of soluble fiber commonly used to improve bowel movement. In a 2015 study, the administration of just 4ml of flaxseed oil per day improved stool consistency and increased bowel movement frequency in patients undergoing kidney dialysis. [7]
In addition, flaxseed oil can help lubricate the gastrointestinal tract and prevent gastric cell damage. [8]
3. MegaGuard from Microbiome Labs
MegaGuard from Microbiome Labs is a herbal blend of powerful gut-supporting ingredients that target symptoms such as gas, bloating, and indigestion.
It combines clinically studied herbs like artichoke, ginger, and licorice polyphenols put together to create multiple benefits for your gastrointestinal health like:
- Promoting normal digestion
- Balancing H. pylori levels
- Relieving digestive discomfort (including gas, bloating, and indigestion)
But first, let’s explore the health benefits of ginger as one of the active ingredients in this anti-bloat supplement.
Ginger boasts over 400 natural compounds, and though it’s most notable for its anti-inflammatory effects, it carries great therapeutic potential in the area of digestive health.
It’s an important dietary agent scientists are exploring for its anti-bloat properties, as ingesting ginger both in fresh or powdered form is found to help with bloating and intestinal gas. Ginger does this by cutting down on the fermentation process as well as relieving constipation.
What’s more, gingerol, a natural component of ginger root, is found to increase gastrointestinal motility―the rate at which food passes through the digestive path from the mouth to the small and large intestines, and out of the body. [9]
Ginger thus stimulates gastric emptying so food doesn’t linger too long in the gut.
And there’s more. The MegaGuard tablets for bloating and gas also include artichoke which actually increases the beneficial effect of ginger on the GI tract. And it gets more interesting. The artichoke extract builds on ginger’s health benefits—by acting in the small bowel where ginger is lacking (ginger works its magic in the stomach).
And there’s science to back this up. This placebo-controlled study examined gastric volume in 11 healthy volunteers. They found that a combination of ginger and artichoke in the form of nutritional supplementation can significantly improve gastric emptying in healthy individuals. [10]
4. Physician’s Choice Probiotics 60 Billion CFU
Physician’s Choice Probiotics is a probiotic-based supplement made of only selected organic ingredients. The brand uses delayed-release technology in their manufacturing process, with their probiotics being packed in the shelf-stable CSP bottle so you know your product is always fresh.
As for the ingredient profile, these probiotic pills contain 100% gut-friendly bacteria which serve to help create a healthy microbiome. And a diverse one at that. Each capsule packs 60 billion colony forming units (CFUs) of probiotics working to support symptoms related to dysbiosis and poor digestion like constipation, diarrhea, gas, and bloating.
Below are just a few pointers on how you can benefit from Physician’s Choice Probiotics supplement:
- Contains 10 different probiotic strains. The product is formulated with 10 unique probiotic strains including varieties of Lactobacillus and Bifidobacterium strains. Having been scientifically researched for a broad range of symptomatic relief, these probiotics are more likely to help reduce gut discomfort.
- Fortified with prebiotic fiber. The addition of prebiotic fibers in these anti-bloat pills aids the colonization of healthy bacteria in your gut and helps increase their effectiveness. The fibers are derived strictly from organic ingredients.
- Survives the journey to the gut. These probiotic pills are made by using delayed-release technology which prevents the probiotic bacteria from being released until the capsule has gone through the stomach. They’re also acid-resistant, meaning they can survive the gut so the good bacteria can colonize your intestines.
- The product is USDA and non-GMO certified. The Physician’s Choice Probiotic pills don’t contain binders, soy, gluten, milk, egg, wheat, peanuts, or preservatives.
FAQs
How to Choose the Right Supplement for Bloating?
The best supplement for bloating is by the rule of thumb the one delivered by a dependable brand. The most respectable companies in the niche hold mandatory third-party certifications, attesting their products contain only natural, organic ingredients.
To find the right anti-bloating supplement that works for you, it’s also important to check the labels. The surest way to get the desired bloating relief is to get your hands on probiotics your body will obtain the most benefit from.
That said, check the ingredient lists of each supplement for probiotic strains included in the product. Next, work with your healthcare provider or registered dietitian. They’ll suggest strains proven to work for specific gastrointestinal issues so you can get tailored gut health support.
As for the dosage, check the labels of anti-bloat supplements for the total number of CFUs—which are rough estimates of the number of microbial cells present in the product.
Importantly, while testing products to see if they work for you, stick to your probiotic routine for at least 4 weeks before drawing conclusions.
Is It OK to Be Bloated Every Day?
Make sure to touch base with your doctor if you experience long-term bloating. Having gut health issues interfering with your daily life is a red flag.
That said, seek medical help if you notice your bloating increasing in frequency, severity, or duration. Experiencing persistent abdominal pain, diarrhea, vomiting, or sudden weight loss are other telltale signs you should schedule a GI doctor’s appointment.
The Right Way Is Your Way
Now that you’ve worked your way through the list above it’s up to you to find the best supplements for bloating and a healthy gut—the best one always being the one that works for you.
Following the insider tips listed above as well as consulting with your physician or dietitian, will hopefully get you to a place where you can control your bloating and other related gut health issues.
Shortlisted above is a selection of the best supplements we have on offer. SimplyNutrients is a long-standing doctor-owned supplier of nutritional supplements with years of experience in the nutritional supplement niche.
And we’re here to offer support every step of the way. That said, feel free to contact us and we’ll help personalize your gut health supplementation to your best advantage.
Resources
[1] https://pubmed.ncbi.nlm.nih.gov/22552027/
[2] https://pubmed.ncbi.nlm.nih.gov/25070051/%2043
[3] https://www.optibacprobiotics.com/uk/professionals/latest-research/gut-health/study-finds-prebiotic-gas-reduces-with-time
[4] https://www.verywellhealth.com/supplements-for-bloating-and-gut-health-7974887#toc-ginger
[5] https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
[6] https://journals.lww.com/ajg/fulltext/2021/06000/efficacy_and_safety_of_over_the_counter_therapies.14.aspx
[7] https://www.sciencedirect.com/science/article/abs/pii/S1051227614001411
[8] https://pubmed.ncbi.nlm.nih.gov/21503150/
[9] https://pubmed.ncbi.nlm.nih.gov/10442508/
[10] https://pubmed.ncbi.nlm.nih.gov/26813467/
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