Bloating is certainly nothing to be ashamed of. It's pretty normal. Saying that, we understand why you wouldn't want to feel like there's a balloon in your belly - and that's where the best supplements for bloating come in.
Whether your bloating is triggered by a hearty meal, stress, overeating or certain foods, it can throw a wrench into your plans. Although no magic potion or fitness supplements can guarantee a bloat-free existence, the right supplements may hold the answer to a world of digestive serenity.
The best supplements for bloating, at a glance
• Best overall supplements for bloating: Wild Dose A Dose For Bloating - View now on Wild Dose
• Best cheap supplements for bloating: Doctor Gut Bloating Relief - View now on Holland and Barrett
• Best fast-acting supplements for bloating: Zenwise Probiotic Digestive Multi Enzymes - View now on Amazon
Why am I getting bloated every day?
Although the specific cause of bloating might take some investigative work, many of us suffer from daily bloating. Dr Simoné Laubscher – WelleCo Formulator and Founder of Rejuv Wellness – explains that belly bloating isn't necessarily anything to worry about as it's most likely just the result of lifestyle choices.
"Bloating can be down to any number of factors, including poor gut health, low stomach acids, food intolerances and hormonal changes, such as PMS or menopause," she says. "There are lots we can do to help mitigate this, from dietary factors such as eating more plants and reducing the likes of sugar, gluten, dairy, alcohol and caffeine, through to lifestyle factors such as moving more and opting to take a supplement to ease symptoms of bloating."
Let's delve into the best supplements for bloating, uncovering natural remedies beyond just alleviating your symptoms as they aim to restore harmony in your digestive system.
SHOP: The best supplements for bloating
Best overall supplements for bloating
wild-dose.com
This innovative supplement is one that we're rating 'the best' in the quest for digestive tranquillity. There's so much going on in these little Wild Dose capsules, boasting two billion probiotics, seven digestive enzymes and seven plant extracts. These elements work together to soothe your stomach, reduce gas production and minimise your bloated belly.
After just 30-60 minutes after taking a tablet with a meal, Wild Dose says you can expect gentle gas relief (which is great if you've got a really important meeting, a first date, or both). After a week or so of using these capsules daily, you may see less visible bloating. Moreover, once the supplements are used for over a month, the tablets should help with water retention and less bloating.
Pros
- Boasts three strains of probiotics and one billion of them - clinically proven to be IBS-friendly
- Immediate relief - with people reporting less discomfort after 30-60 minutes when taken with a meal
- Includes seven herbal remedies to reduce inflammation and discomfort in the gut
Cons
- A little expensive compared to others on our list
Best cheap supplements for bloating
www.hollandandbarrett.com
The Doctor Gut Bloating Relief might be your trusted ally in the battle against bloating. This supplement doesn't just help with the visible symptoms of bloating, like the inflated stomach, but it also targets the pain that often comes with bloating. This is because it contains two active ingredients: diosmectite and simethicone. Diosmectite captures toxins and bacteria by stopping them from entering intestinal membranes. Meanwhile, simethicone helps combine small gas bubbles into larger ones that can easily pass through the body. The Doctor Gut capsules could be your ticket to a lighter, more comfortable you.
Pros
- Helps with the pain of bloating, not just the visible symptoms
- Contains natural mineral clay
- Suitable for vegetarians and vegans
Cons
- Diarrhoea is listed as one of the side effects
Best fast-acting supplements for bloating
The Zenwise Digestive Multi Enzymes provide three-in-one gut support from bloating, gas and discomfort. It combines prebiotics to nourish the growth of beneficial bacteria and probiotics to enhance the microbial balance in your gut. The great part about these supplements is that they have been shown to digest foods up to 39 per cent more completely and a massive two hours faster than the body can on its own. Not only that, but you won't have to wait for days, or even months, for results as Zenwise capsules are fast-acting and promise results within just a few hours.
Pros
- Proven to digest foods up to 39% more completely and two hours faster than the body can on its own
- 3-in-1 benefits: relief from occasional bloating, gas and discomfort
- Works in hours
Cons
- Some reviewers found the tablets a little large
- Can be difficult to remember to take before each meal
Best value supplements for bloating
The Natures Aid tablets are a powerhouse for overhauling your digestive system. Nestled within each tablet is a meticulously crafted blend of amylase, protease, lipase, lactase, cellulose and betaine HCI – all of which support efficient digestion. Also, the addition of lactase in their tablets is great for anyone who suffers from lactose intolerance, as lactase helps to improve the digestion of lactose. So whether you aim to fix your bloating worries, enhance nutrient absorption, or promote overall digestive health, this supplement is your passport to a smoother – and calmer – gut.
Pros
- Great value for money
- Great for individuals who suffer from dairy intolerance as these capsules contain lactase to improve lactose digestion in individuals who have those problems
- Natures Aid products are not tested on animals
Cons
- Not the easiest to swallow
Best powder supplement for bloating
www.cultbeauty.co.uk
Now, this one is less for bloating explicitly and more for stomach neutralising and general gut wellness. Featuring a whole host of ingredients that your body is naturally designed to absorb, the Super Elixir is easily digested. The ingredients include pineapple, Certified organic wheatgrass, aloe vera, carrot, acai, green tea and shiitake mushrooms – all of which contain vital vitamins and antioxidants for stronger immunity. This concoction is a "powerful supergreens powder which delivers great functional support," Dr Laubscher continues "many of my clients comment how their digestion is much better after taking it for just 30 days."
Pros
- Has a neutralising impact on your system and lowers acidity levels for stronger immunity
- Free from synthetic ingredients
- Available in different flavours - original and blood orange
Cons
- Powdered format might not be for everyone
Best supplements for bloating with sustainable packaging
www.bulk.com
Nobody wants to feel like they're doing the planet harm when just taking their daily supplements. So, Bulk's packaging is 100% European-sourced and is made from aluminium. This is because aluminium is one of the most widely recycled materials used today. And although this probably isn't the sole reason for you wanting to buy this Bulk product, it's a nice touch to feel like you're doing some good for the planet. In addition, these 150mg tablets are a convenient and potent addition to your daily routine, promoting digestive comfort and nutrient assimilation. Made up of five different digestive enzymes, these little pocket rockets help with bloating by aiding with the digestion of nutrients such as protein, carbohydrates, fat and fibres.
Pros
- Contains five different digestive enzymes to help with bloating and support your nutritional intake
- Dosed to optimal levels to support digestion
- The packaging is made from 100% European-sourced aluminium
Cons
- The 150mg DigeZyme dosage might not be for everyone
Best chewable supplements for bloating
www.hollandandbarrett.com
These Yumi Gummies are bursting with as much goodness as they are flavour, as they redefine the notion of wellness delightfully. Carefully formulated with probiotics, these chewy delights are designed to support a flourishing gut microbiome. Cleverly combining science and taste, each serving of Yumi Gummies contains 500 million CFU of two different types of Lactobacillus. And, they're strawberry yoghurt flavours. What more could you want? Take two of the gummies daily as an act of self-care. Because who said taking care of your gut can't be as enjoyable as it is beneficial?
Pros
- Easy to eat thanks to its gummy consistency
- Suitable for vegans and vegetarians
- Each serving contains 500 million CFU of Lactobacillus Paracasei and another 500 million CFU of Lactobacillus Salivarius to help with restoring bacteria in your gut
Cons
- Strawberry yoghurt flavour might not be for everyone
Best charcoal supplements for bloating
Some believe activated charcoal helps relieve bloating because it absorbs and traps gas molecules in the digestive system. Yes, it turns out charcoal isn't just good for your teeth. These Love Life Supplements capsules contain 100% activated coconut shell charcoal and promise to remove up to 100 times their weight in toxins and gas. They're anti-caking, allergy-friendly, and without fillers, so you can be sure you're experiencing a pure and effective cleanse.
A word of warning, though: activated charcoal can bind to other medications and nutrients, potentially reducing their absorption. So, if you are considering introducing charcoal into your daily routine, consult with a healthcare professional first.
Pros
- Maximum strength - 334mg with 100% activated coconut shell charcoal
- Promises to eliminate up to 100 times their weight in toxins and gas
- Allergy-friendly and vegan: gluten-free, dairy-free and soy-free
Cons
- Shouldn't be taken immediately with other tablets
Best supplements for bloating with Vitamin C, B12 and Iron
Start your journey to well-being with Lean with Lilly's Superfood Powder - an Amazon gem that encapsulates the essence of nourishment. This green powder is a symphony of nutrient-rich ingredients packed with a whole host of superfoods, vitamins and minerals, which means that each scoop will support your overall health and any bloating issues. For example, its prebiotic-probiotic blend, featuring Inulin and seven probiotic strains, will only help improve your gut's health. It doesn't stop there. To fortify your body's natural immunity, it has added vitamin B12, vitamin C, and iron.
Pros
- Contains six potent superfoods and seven probiotic strains
- Also packed with Vitamin C, Vitamin B12 and Iron
- Made with natural sweeteners - mango and pineapple flavoured
Cons
- Results may take a few days
Best ginger supplements for bloating
www.hollandandbarrett.com
Ginger supplements are known to be good for bloating due to their various medicinal properties and digestive benefits. For example, ginger has carminative properties, which means that by promoting gas release, ginger can potentially reduce that annoying feeling of fullness. Also, ginger is known to promote saliva production and the secretion of digestive enzymes. This added digestive activity can support the breakdown of food, which, again, helps with overall belly health. These Holland and Barrett Capsules are a great way of adding ginger into your daily routine without breaking the bank.
Pros
- Supports a healthy digestive system
- Available in large quantities, either 120 or 240 capsules
- Great value
Cons
- The tablets themselves don't actually taste of ginger
A buyer's guide to supplements for bloating
Do anti-bloat supplements work?
Individual differences mean that a supplement that works for you, might not work for someone else, and vice versa. It's the same for bloating supplements as it would be for iron or calcium supplements. Dr Laubscher points out that supplements' efficacy for bloating may depend on the underlying causes. "While anti-bloating supplements might alleviate symptoms of bloating, to manage bloating effectively longer-term might require you to go a little deeper and to look at other factors alongside, which might help you better get to the root cause," she says. "Factors such as lifestyle and diet, can often be the cause of bloating and therefore need to be addressed in order to alleviate these symptoms for good."
"The anti-bloating supplements market is a minefield, and includes many options, from herbal teas and probiotics, through to gummies and supplements with digestive enzymes, but what is vital to remember here is that they are not all created equal."
Dr Laubscher continues to explain that it's important to know what you're putting into your body. "When choosing a supplement to help with bloating, it’s important to consider the quality and type of ingredients that the supplement contains," she says. "I’d suggest choosing an option with ingredients such as L-glutamine, probiotics (probiotics have been the subject of numerous scientific studies that have found that they may help with gas production and bloating), digestive enzymes and turmeric, all of which have properties that may help alleviate symptoms of bloating."
"However, whether they work or not is going to be down to the quality of the supplement you choose, how you take them and, of course, getting to the bottom of what’s triggering the symptoms in the first instance."
Can you take bloating supplements daily?
Knowing whether or not to take a supplement daily depends on the specific tablet, its ingredients, and your own individual health considerations. If you are unsure, it's always worth reading the label on the packet for tailored advice.
Dr Laubscher also says you should talk to a medical professional if you are worried. "Most quality supplements are formulated to be taken daily, however, there are a few who are sensitive to probiotics and for who daily ingestion may not be as beneficial," she comments. "Like all supplements, if you have any concerns or are unsure about whether they’re suitable for you, I’d always suggest seeking help from a healthcare practitioner in the first instance."
Is there a quick fix for bloating?
In an ideal world, we'd all love to get rid of bloating immediately. However, that just isn't likely, or healthy, as these 'quick fixes' may only offer temporary relief. To address the underlying causes of bloating, Dr Laubscher suggests you look at your health with a holistic approach.
"There are seven pillars of wellness – sleep, movement, environment, nutrition, mindfulness, body balance and supplementation – and these should be reviewed from a holistic perspective to remove your toxic load, rebuild your health, support digestion and move you into restored health and wellness," she says. "I do, however, have a trick test to see if your bloating is caused by a functional issue! Chew an organic gum for 5-10 minutes when you feel bloated; if you feel better, your gut needs functional support."
Additionally, there are other ways to minimise bloating, including exercise, upping your water intake and taking a shot a day (no, not that kind).
"There are other things that you can try too – yoga practise, for example, can be incredibly beneficial in alleviating symptoms of bloating," Dr Laubscher says. "Drinking more water helps to flush out stored water, so the more you drink, the less bloated you’ll actually be (though limited this to a maximum of around 150ml when eating). Swapping out salt for spices can help reduce water bloat, while a shot of Apple Cider Vinegar (ACV) can also increase stomach acid, which in turn improves digestion and may therefore help with any bloating . Although I’d recommend drinking this through a straw to avoid damaging the enamel of your teeth!"
About the expert
Dr Simoné Laubscher is a WelleCo Formulator and Founder of Rejuv Wellness Clinics, and specialises in Naturopathy, Nutrition, Functional Medicine and longevity. She holds a BSc in Science and Nutrition, plus a Masters and PhD in Nutrition and Naturopathy, all while currently studying for another PhD in Neuroscience. Dr Laubscher has been formulating supplements for over 20 years, born out of her frustration with the vitamin industry becoming too reliant on synthetic ingredients. She feels extremely passionate about empowering individuals to break free of any health challenges, and gives her clients a bespoke healing road map for long-term health and longevity.
Gemma Lavers is a Health & Fitness Writer for What's The Best. From understanding nutrition to practising yoga and Pilates to delving into the psychology of motivation. She enjoys demystifying the latest fitness trends and staying on top of the dynamic health landscape, whether that's the best gym leggings, fitness trackers or the benefits of yoga.
When Gemma’s not writing, she can be found attending Pilates, yoga and Zumba classes. She’s also a bit of a home workout aficionado, constantly trying out new ways to keep her moving at home. Between writing, exercising and shopping, there’s nothing she loves more than hopping on a plane and exploring new cultures.
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