Bloating is a common issue, with nearly 14% of Americans experiencing it recently. It can affect anyone, though women report it more often. While occasional bloating is usually normal, frequent bloating can be uncomfortable and hinder weight loss efforts. This article explores supplements that may help reduce bloating and support weight management.
Understanding Bloating
Mild bloating is a typical result of digestion, caused by air buildup in the intestines as food breaks down. However, frequent or severe bloating could indicate a gastrointestinal issue requiring medical attention. Common causes of occasional bloating include eating habits, menstruation, or food sensitivities like dairy.
Supplements for Bloating Relief
Dietary supplements can help manage mild bloating, especially those containing probiotics, prebiotics, digestive enzymes, and fiber.
Probiotics
Probiotics are beneficial bacteria that reside in the gut and aid in food digestion. Increasing probiotic intake through food or supplements may support gut health. A review of 70 studies showed probiotics improved bloating and regularity in some people with Irritable Bowel Syndrome (IBS). Another review found probiotics decreased the severity of IBS symptoms like bloating, gas, and abdominal distension. Probiotics may also help with diarrhea and ulcerative colitis.
Several products contain probiotics:
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- Nature's Bounty Probiotic GX Gas & Bloating Formula: Contains probiotics to help with gas and bloating.
- Culturelle Bloating & Gas Defense Capsules: Probiotic capsules designed to defend against bloating and gas.
- Nature's Bounty Probiotic Acidophilus Dietary Supplement Tablets: Contains acidophilus, a probiotic, to support digestive health.
- Digestive Advantage Daily Probiotics Gummies: Gummies containing probiotics for digestive and gut health, targeting bloating.
- Physician’s Choice Bloat + Gas Probiotic: Contains Bacillus subtilis, prebiotics, postbiotics, digestive enzymes, and herbs for bloating and gas relief.
- HUM Flatter Me Plus: Contains a strain of probiotics like Lactobacillus and Bifidobacterium.
- Primal Harvest Primal Greens: Contains 3.5 billion CFU of probiotics: B. longum, L. acidophilus, L. rhamnosus.
- BelliWelli Daily Fiber + Probiotics: Contains 1 billion CFU of probiotics: Bacillus coagulans.
Ginger
Ginger is an herb used to relieve digestive distress, nausea, vomiting, and morning sickness. It may also help prevent bloating. An older study found ginger sped up stomach emptying in people with indigestion, potentially reducing bloating. Another study showed ginger decreased abdominal distension severity in women after C-sections. Ginger may also reduce gut inflammation, improving IBS symptoms.
Peppermint Oil
Peppermint oil is an herbal supplement with antioxidant and anti-inflammatory properties. It contains L-menthol, which can suppress muscle spasms in the intestines to help treat digestive issues. Studies have shown peppermint oil reduces IBS symptoms, including bloating and stomach pain.
- Ibgard Gut Health Supplement: Contains peppermint oil capsules for abdominal comfort.
Cinnamon Oil
Cinnamon oil is used in traditional medicine to treat digestive ailments, including bloating. It contains anti-inflammatory compounds like cinnamaldehyde and methoxycinnamaldehyde. One study showed cinnamon oil decreased indigestion symptoms, though the reduction in bloating was not statistically significant. Cinnamon may also reduce inflammation in the gut.
Digestive Enzymes
Digestive enzymes help break down nutrients in foods to promote proper digestion. While the body produces these enzymes naturally, supplements may help alleviate bloating. Studies show digestive enzymes can effectively treat gastrointestinal issues like bloating, nausea, and indigestion. Certain enzymes, like lactase, can help prevent symptoms in people with lactose intolerance.
- HUM Flatter Me: Contains 18 enzymes: Protease, peptidase, bromelain, papain, lipase, amylase, alpha-galactosidase, cellulose, beta-glucanase, and lactase.
- Physician’s Choice Bloat + Gas Probiotic: Includes lactase and alpha-galactosidase.
- Primal Harvest Primal Greens: Contains fungal amylase, fungal protease, glucoamylase, lipase, and cellulase.
Fiber
Psyllium, derived from Plantago ovata, adds bulk to stools to relieve constipation, a common cause of bloating. Studies show psyllium improves constipation symptoms, decreases blood sugar and cholesterol levels, and reduces body weight. It may also decrease intestinal inflammation.
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- Metamucil Fiber Gummies: Fiber gummies for adults with probiotics for bloating relief.
- BelliWelli Daily Fiber + Probiotics: Contains 4g of dietary fiber (organic acacia).
- HUM Flatter Me Fiber: Includes a prebiotic fiber to support gut health and promote feelings of fullness.
Vitamin D
Vitamin D, produced by skin cells exposed to the sun, can be challenging to obtain through food. Supplementing may prevent bloating. Studies show vitamin D improves stomach pain, bloating, gas, and other gastrointestinal symptoms in people with IBS.
Supplements for Weight Loss
For those struggling to lose weight, metabolism and weight loss supplements can help the body burn calories more efficiently and convert food into energy faster.
Metabolism Boosters
Metabolism boosters often contain natural ingredients that increase thermogenesis, reduce appetite, and enhance fat oxidation.
- Ingredients: Common ingredients include green tea extract, caffeine, L-carnitine, capsaicin, and CLA.
- Caffeine: Stimulates thermogenesis, helping the body burn more calories.
Vitamins for Metabolism
Essential nutrients support thyroid health, hormone balance, and energy production.
- B Vitamins (B12 and B6): Convert food into usable energy and maintain healthy metabolic function.
- Vitamin D: Supports immune health and metabolic function.
- Magnesium: Plays a key role in energy production and metabolic efficiency.
- Chromium: Supports metabolic function.
Berberine
Berberine is a natural plant compound known for its ability to support metabolism, regulate blood sugar, and improve overall gut health.
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- Best of Berberine: Works by improving insulin sensitivity and enhancing metabolic function.
Combination Supplements
Well-formulated weight loss supplements combine multiple metabolism-boosting and appetite-suppressing ingredients into a single dose.
- HUM’s Flatter Me Family: Designed to tackle bloating.
- HUM’s Flatter Me Fiber: With a GLP-1 booster includes a prebiotic fiber to support gut health and promote feelings of fullness.
Comprehensive Supplement Options
- Live it Up Super Greens: A comprehensive greens powder that supports digestion, immunity, and energy levels. Contains superfoods, probiotics, and digestive enzymes.
- Primal Harvest Primal Greens: Contains superfoods, probiotics, prebiotics, digestive enzymes, and herbs for immunity, digestion, and energy production.
Key Considerations When Choosing Supplements
- Ingredients to Look For: All-natural ingredients, preferably with organic and non-GMO certification. Common ingredients include probiotics, digestive enzymes, soluble and insoluble fiber, and herbs like peppermint, ginger, fennel, and chamomile.
- Ingredients to Avoid: Fillers, artificial sweeteners, and sugar alcohols. Ensure the product is dairy-free, soy-free, and gluten-free if you have sensitivities.
- Quality Control: Check for third-party testing and certifications from organizations like NSF International.
Lifestyle Tips to Help Reduce Bloating
- Mindful Eating: Pay attention to when you start to feel full. Eat slower to avoid excess air intake.
- Dietary Adjustments: Ensure you’re getting enough fiber and limiting fatty foods, salty foods, and gas-producing foods. Adjust quantities of cruciferous vegetables, beans, and whole grains.
- Hydration: Drink enough water throughout the day.
- Physical Activity: Regular exercise can stimulate digestion and reduce stress.
- Avoid Trigger Foods: Limit processed foods, carbonated drinks, and dairy.