Research backs supplements like digestive enzymes and probiotics for bloating due to irritable bowel syndrome (IBS).
It’s important to talk with your healthcare provider before relying on supplements to help with bloating and gas.
That means some supplement products may not contain what the label says.
Getty Images / seb_ra
Getty Images / seb_ra
What Causes Bloating?
Gas in your GI tract (or gut) is a normal part of the digestive process.
It is simply a result of air getting trapped in the colon or small intestine.
Your stomach may feel enlarged and full.
Digestive enzymes include:
Enzymes are produced in the body.
People withexocrine pancreatic insufficiency (EPI)orcystic fibrosis (CF)with secondary malabsorption typically require additional enzymes.
EPI and CF can lead to a lack of adequate enzymes to maintain normal digestion.
In this instance, people will experience diarrhea and malabsorption.You should let your healthcare provider know if this occurs.
People who havelactose intolerancedon’t make enough lactase.
To remedy this, they can either avoid foods with lactose or take lactase with their meals.
Alpha-galactosidase appears to reduce gas production in people who have trouble digesting beans.
Digestive enzymes are typically only effective for people who don’t produce enough enzymes.
Those with cystic fibrosis or exocrine pancreatic insufficiency often require enzymes that their healthcare provider would prescribe.
Ginger appears to have anti-inflammatory and antioxidant properties.
Unscientific reports claim that ginger alleviates abdominal pain and soothes the digestive system.
It is commonly used for nausea.
However, no research has identified a link between ginger use and bloat relief.
Exceeding that amount is discouraged, as it is more likely to result in abdominal discomfort.
Ginger is believed to soothe the digestive system and is commonly used to relieve nausea.
However, there is no research on ginger and its direct effects on bloating.
Peppermint
Peppermintis an herb.
Both the leaves and the oil that comes from leaves are used for health and wellness purposes.
Peppermint is marketed for digestive problems, headaches, muscle aches, joint pains, and infections.
At the end of four weeks, more people in the peppermint group reported improvements in IBS symptoms.
Peppermint oil appeared to improve certain symptoms, including stomach pain and bloating.
Additionally, the quality of evidence for these reviews was low, and larger, well-designed studies are needed.
Peppermint oil taken orally feels like safe.
This will allow them to pass through the stomach and dissolve in the small intestine.
you should take peppermint oil two hours after antacids.
A small body of research suggests that peppermint may benefit people with IBS.
Two common groups of prebiotics are fructooligosaccharides (FOS) and galactooligosaccharides (GOS).
Probiotics are live microorganisms that can have health benefits when taken appropriately.
Probiotics can be found in fermented foods and yogurt.
They are also available as supplements in powders or capsules.
Probiotics can be helpful for people with various GI-related health conditions.
For example, probiotics given within two days of starting antibiotics may reduce the risk of developingantibiotic-associated diarrhea.
Additionally, the use ofprobiotics may reduce symptoms associated with IBS.
Side effects of probiotics can be abdominal discomfort or gas.
There are several, different strains and species of probiotics available.
There is little research on using prebiotics and probiotics for bloating.
Psyllium works to increase the weight of stool and stimulate bowel movements.
It is useful for managing constipation and may provide other health benefits.
However, fiber supplements can also be a cause of bloating.
If constipation is what’s causing your bloating, adding fiber to your diet is recommended.
This can be done by including morehigh-fiber (soluble) foodsor taking psyllium supplements.
To avoid worsening bloating from fiber, consider slowly increasing the amount of fiber over time.
Be sure to drink enough water as well.
Vitamin D
Vitamin D is a fat-soluble vitamin found in some foods and available as a supplement.
Vitamin D is also made in the body when exposed to sunlight.
Vitamin D deficiencycan result from too little intake or poor absorption of nutrients due to GI conditions.
Those with lactose intolerance or milk allergy may not get enough vitamin D in their diet.
Observational studies have suggested a relationship between vitamin D status and IBS symptoms.
However, there is no need to supplement vitamin D beyond treating a deficiency.
In some cases, certain GI conditions or food sensitivities can also cause bloating.
Getting treated for these underlying causes can help with symptom relief.
Talk to your healthcare provider if you experience regular bloating and other GI-related problems.
Summary
Bloating can occur for many different reasons.
The key to managing bloating is to figure out what is causing it.
Certain supplements and dietary choices can also play a role in managing this discomfort.
Frequently Asked Questions
The causes of abdominal bloating can vary but include diet.
For example, if you are lactose intolerant, you may experience abdominal discomfort and bloating after consuming dairy.
There is not enough research to say nutrient deficiencies could cause bloating.
However, this does not mean vitamin D supplements will help everyone.
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