Bloating is an uncomfortable feeling of gas or pressure in the abdomen—the area that includes the stomach and intestines. Some dietary supplements can help with bloating by improving factors like gut bacteria, digestion, and the gut’s protective barrier.
Probiotics are living microorganisms that can support gut health. They are found in some fermented foods, such as yogurt. You can also buy them as dietary supplements.
Most studies show that various strains (different forms) of Lactobacillus, Bifidobacterium, and Bacillus can help with bloating.
A 2023 study showed that Bacillus coagulans MTCC (a strain of Bacillus) reduced gastrointestinal symptoms in people with chronic gas and bloating.
A 2022 research review found that Bacillus coagulans worked best to reduce bloating in people with irritable bowel syndrome (IBS), followed by Bifidobacterium infantis, Lactobacillus acidophilus, and Lactobacillus plantarum.
Prebiotics are types of carbohydrates. They help beneficial bacteria grow in the gut. Some examples of prebiotics include:
- Inulin
- Fructooligosaccharides (FOS)
- Galactooligosaccharides (GOS)
- Resistant starch
- Pectin
- Beta-glucans
In a 2018 study, a prebiotic galactooligosaccharide mixture reduced bloating, gas, and abdominal pain within one week. Participants took 2.7 grams of the prebiotic supplement.
However, a research review showed that prebiotic supplements didn’t seem to help or worsen bloating in people with IBS. The results came from six studies, so more research is needed.
The type and amount of prebiotic you take can affect the results. Taking too much can cause bloating instead of helping.
Fiber is divided into two main categories:
- Soluble fiber: In the body, soluble fiber dissolves in water into a gel-like substance. It can help improve blood lipid and sugar levels. Some soluble fibers serve as food for beneficial bacteria, also known as prebiotics. Examples of soluble fiber in supplements include psyllium husk, beta-glucan, inulin, and apple pectin.
- Insoluble fiber: Insoluble fiber does not dissolve in water. Remaining as a solid, it adds bulk to stool in the digestive tract and helps with bowel movements. Examples of insoluble fiber in supplements include cellulose, corn bran, and lignins.
Fiber supplements can have one type of fiber or a mix of different fibers. You should check the product label to see what’s inside.
Some fiber supplements are prebiotics, while others are not. Prebiotic fiber supplements act as food for good bacteria, helping them grow.
Non-prebiotic fiber supplements can still improve gut health by helping the intestines move better and adding bulk to the stool.
Constipation can cause bloating for some people. A study found that taking psyllium and pectin supplements helped people with chronic constipation. The people who improved took higher doses—more than 10 grams a day. However, these people also had more flatulence (passing gas).
Digestive enzymes help break down carbohydrates, proteins, and fats. They can be taken as a supplement to improve digestion for people with food intolerances or digestive conditions.
Digestive enzymes can help with dyspepsia (indigestion). Symptoms of dyspepsia include feeling bloated, burping, and having heartburn.
In one 2018 study, people with dyspepsia took digestive enzymes. The people who took 50 milligrams of mixed enzymes every day showed improvement compared to those who took a placebo (a fake supplement).
Peppermint oil supplements may help with symptoms of IBS. They could improve digestion by relaxing muscles, fighting bacteria, and reducing inflammation. However, the evidence is mixed and limited.
A 2020 study showed that peppermint oil helped reduce abdominal pain, discomfort, and IBS symptoms compared to people taking a placebo. Participants took 182 milligrams of a peppermint oil capsule made to break down in the small intestine every day for four weeks.
However, the researchers said that while there was a significant difference between those who took the supplement and those who didn’t, the symptoms were only reduced by less than 30%.
The study also reported side effects like heartburn, burping, headaches, and abdominal cramps in people who took peppermint oil capsules.
Peppermint oil is usually sold in capsules. Some capsules are coated to prevent the supplement from breaking down in the stomach. This coating helps the oil reach the intestines.
You can check the product label for supplements that are designed to reach the intestine to be effective.
Diet and lifestyle changes can have beneficial effects on bloating and gut health too. Here are some tips to help improve bloating:
- Increase fiber intake: Fiber supports digestion and beneficial gut bacteria. It also promotes regular bowel movements and prevents constipation. You can consume more fiber-rich foods such as whole grains, lentils, beans, fruits, vegetables, and seeds.
- Include probiotic foods: You can consume more probiotic-rich foods such as yogurt, kefir, and sauerkraut, which contain beneficial bacteria that support gut health.
- Exercise regularly: Physical activity can help with bowel movements and prevent constipation. You can do many different exercises, such as walking, swimming, doing yoga, or dancing.
- Limit carbonated drinks: Fizzy drinks can cause bloating. You can avoid or limit drinking soda, seltzer, and other carbonated beverages.
Dietary supplements can cause some side effects:
- Probiotics: These are considered safe for most people without a weakened immune system. However, probiotics can cause mild gastrointestinal symptoms such as abdominal cramps, nausea, soft stools, and flatulence.
- Fiber supplements: High fiber intake can cause gastrointestinal symptoms such as flatulence, abdominal discomfort, and changes in bowel habits like constipation or diarrhea.
- Peppermint oil supplements: These may cause dry mouth, heartburn, nausea, abdominal pain, and indigestion.
Interactions With Other Medications
Dietary supplements may interact with medications. They can increase or decrease the medication’s effects on the body. These interactions can cause harm in some cases.
Probiotics can interact with:
- Antifungal medications (used to treat fungal infections)
- Immunosuppressants (used to suppress the immune system)
- Chemotherapy drugs (used to treat cancer)
Fiber supplements can interact with some medications, including but not limited to:
- Statins (used for lowering cholesterol)
- Levothyroxine (brand names include Synthroid, Tirosint, and Unithroid; used for thyroid problems)
- Levodopa (used for Parkinson’s disease)
Peppermint oil supplements can interact with:
- Antacids (used to relieve heartburn and indigestion)
- Proton pump inhibitors (used to treat acid reflux and stomach ulcers)
- H2 blockers (used to reduce stomach acid)
Digestive enzymes can interact with some medications:
- The enzyme bromelain may interact with amoxicillin (an antibiotic) and anticoagulant medications (blood thinners)
If you’re taking any medications, consult your healthcare provider before using dietary supplements.
Things like fizzy drinks, overeating, or swallowing air can cause bloating. But you should consult your healthcare provider if you’re bloated and have symptoms such as:
Also, chronic bloating can be a sign of an underlying condition. In such cases, delaying treatment may worsen the condition. Many things can cause chronic bloating, such as:
- Food intolerances
- Medications
- Small intestinal bacterial overgrowth (SIBO)
- Hypothyroidism (underactive thyroid)
- Pelvic floor dysfunction
- Dysbiosis (imbalance in gut bacteria)
- Gastrointestinal conditions, such as irritable bowel syndrome (IBS) and celiac disease
Your doctor can help diagnose any underlying conditions and recommend appropriate treatment.
Probiotics, prebiotics, fiber, digestive enzymes, and peppermint oil can help with bloating. Many of these supplements work by improving overall gut health and digestion. However, bloating can have many root causes. Consult your healthcare provider if you experience frequent bloating or have additional symptoms like abdominal pain, black stool, or diarrhea.
