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Ever felt like your belly is a balloon about to explode? We’ve all been there and know how uncomfortable and inconvenient it can be! Though momentary, bloating can drain your spirits and make you feel conscious, especially during a social event.
After all, you never know when or how long you must put up with this uninvited guest in your stomach. Luckily, not for long! We’ve found a few supplements for bloating that can offer relief within no time.
When you hear supplements, you might think it’s as easy as popping a pill into your mouth and waiting for the magic.
However, supplements are not medicines that cure your digestive problems but dietary tools that help you manage the symptoms of gas and bloating. They’re only a supportive aid, not an ultimate solution.
Bloating often arises as a symptom of a deeper issue within your gut. It could be an imbalance of good and bad bacteria, a sensitivity to certain foods, or even a more serious condition.
Addressing the underlying cause ensures long-term relief. Let’s understand the causes and discover the best supplements for bloating relief.
What causes bloating?
Though we’re all familiar with the signs of tightness and puffed-up feeling, nobody knows why they feel so or what caused it in the first place. Several factors contribute to bloating, and we’ll look them up before understanding how supplements for bloating work. We already know bloating is linked to our gut health, but how? Here are the main culprits of bloating:
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Food sensitivities: Sometimes, our bodies have a less-than-friendly reaction to certain foods. Lactose intolerance, gluten sensitivity, or even specific fruits and vegetables can trigger bloating if not digested properly.
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Gut imbalance: Our gut is made up of trillions of bacteria, both good and harmful. When the balance between good and bad bacteria gets disrupted, it can lead to excessive gas production, a major contributor to bloating.
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Lack of fiber: A fiber-rich diet ensures smooth digestion and regulates bowel movements, but the absence of fiber can create a roadblock and make you feel bloated.
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Rapid eating: Consuming your food through quick bites or sipping your drinks can lead to swallowing more air, which gets trapped in your digestive system and causes bloating.
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Constipation: Backed-up waste in your intestines can contribute to a feeling of abdominal fullness and bloating.
A healthy and balanced gut is a sign of proper digestion. However, factors like stress or lack of physical activity can impede the functioning of the digestive system, leading to bloating. The Good Bug’s range of probiotics might be an excellent place to start for those exploring gut-health options. Next, let’s look at some helpful supplements for bloating and pump out the gas troubles!
Best supplements for bloating relief
Like there’s bread for jam and fries for burgers, there are supplements for bloating relief.
They help bring back the essential nutrients, the absence of which can lead to bloating. Unlike the unwanted side effects of medicines or pills, dietary supplements offer a more natural solution without harming your health. So, let’s explore the best 4 supplements for bloating and help you feel the best.
Vitamins and minerals
While supplements aren’t a one-stop solution for bloating, ensuring adequate levels of certain vitamins and minerals can create a foundation for a healthy gut and potentially alleviate bloating symptoms. Here are some essential micronutrients that might be your gut's best friends:
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Vitamin D: People with conditions like Irritable Bowel Syndrome (IBS) may face bloating, and they’re also found to be vitamin D deficient. So, including vitamin D food sources like fatty fish, eggs, and fortified milk will be helpful.
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Vitamin B12: This vitamin plays a crucial role in digestion, and a deficit can lead to digestive problems like bloating. Meat, poultry, and eggs are good sources of it.
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Vitamin C: A powerful antioxidant, vitamin C helps reduce inflammation in the gut. Citrus fruits, berries, and leafy greens are excellent sources.
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Vitamin E: This vitamin acts as another weapon against gut inflammation and also supports a healthy gut barrier. Consume foods like almonds, avocados, and sunflower seeds to ease bloating.
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Zinc: This mineral is vital to immune function and gut health. Shellfish, lean meat, and pumpkin seeds are rich in zinc.
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Magnesium: This mineral helps relax muscles, including those in your digestive tract, potentially relieving constipation-related bloating. Foods like leafy green vegetables, nuts, and seeds are magnesium-rich.
However, it's always best to consult your doctor before starting new supplements. They can help determine if a deficiency exists and recommend the appropriate dosage based on your needs.
Probiotics
Keeping your gut microbiome happy and healthy is one way to avoid digestive troubles. But how can you ensure a balanced gut microbiome? Probiotics act as another supplement for bloating relief, as they support the growth of beneficial bacteria and keep your gut healthy.
Probiotics are live bacteria that offer a range of benefits for gut health. Besides aiding digestion by breaking down food and absorbing nutrients, they compete with harmful bacteria for space and resources, reduce their dominance, and promote a balanced gut environment. They also boost immunity and prevent inflammation, thus reducing the chance of a bloated stomach.
Are all probiotic strains good for gut health? While many strains offer promising results, the two most effective strains in relieving bloating are:
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Specific strains of Bifidobacterium help break down complex carbohydrates.
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Certain Lactobacillus strains are known to reduce bloating and other digestive discomfort in IBS patients.
The Good Bug’s Bye Bye Bloat probiotic is formulated with Bifidobacterium Longum W11 to ease abdominal pain, bloating, and gas. Try incorporating it into your daily regime for better results!
Though probiotics are powerful bloating supplements, you must note that not all probiotics are made equal. Everyone's gut is unique; some individuals may respond better to certain probiotic strains than others. So, finding the right probiotic based on your health needs is essential. Besides, probiotics alone don’t do magic; combining them with a proper diet and lifestyle gives you the best results.
Probiotics from The Good Bug incorporate clinically proven strains of Bifidobacterium and Lactobacillus to ensure a healthy gut flora. Talk with our expert nutritionists to discover the right probiotic strain for you.
Digestive enzymes
One reason for bloating is the body's inability to digest certain foods. Digestive enzymes help break down food into nutrients, but sometimes, our body may not be able to produce them in adequate amounts, leading to indigestion and bloating. Digestive enzymes are naturally produced in our bodies, specifically in the pancreas and small intestine. They come in various types, each targeting a specific food group:
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Amylase tackles carbohydrates like starches and sugars.
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Lactase focuses on lactose, the sugar found in milk products.
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Protease breaks down proteins into smaller peptides and amino acids.
Digestive enzyme supplements help improve digestion and nutrient absorption, thus reducing bloating and gas. The more properly the food gets broken down, the lesser the chance for the food to ferment in your gut! Besides acting as supplements for bloating, digestive enzymes help manage certain conditions where your body struggles to produce enough enzymes on its own, such as:
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Exocrine pancreatic insufficiency (EPI): This condition affects the pancreas' ability to produce digestive enzymes. Enzyme supplementation can significantly improve digestion and reduce bloating in individuals with EPI.
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Lactose intolerance: A deficiency in the enzyme lactase makes it difficult to digest lactose, leading to bloating and other digestive discomforts. Lactase enzyme supplements can provide relief for those with lactose intolerance.
However, use digestive enzymes cautiously; overuse or incorrect use can lead to digestive imbalance or dependency. Your doctor can better guide you on digestive enzyme supplements.
Herbal and natural supplements
Did you know our nature offers an abundant supply of supplements for bloating? It’s exciting to refer to ancient culture and explore how our ancestors have always relied on natural remedies. Here are some popular herbal and natural supplements to manage bloating and gas:
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Ginger: This versatile root boasts a long history of use for various ailments. Its anti-inflammatory properties are beneficial for gut health. Including ginger in your meals or drinking ginger tea is an effective remedy for stomach problems.
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Peppermint: This refreshing herb has been used traditionally to soothe digestive discomfort. Both the leaves and oil are great for overall health and well-being. Though it’s noted for relieving bloating symptoms in IBS patients, you must be mindful of its dosage, as it can cause heartburn or nausea in some people.
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Psyllium: This soluble fiber derived from the Plantago plant forms a gel in your digestive tract, promoting regularity and helping to manage constipation-related bloating. Psyllium is generally safe for most people, but it's important to drink plenty of water to avoid worsening constipation.
In addition to these powerful spices and herbs, supplements like fennel seed, chamomile, cinnamon oil, and aloe vera are excellent solutions for excessive bloating. Whether you choose probiotics, digestive enzymes, or natural supplements, give your gut time to adjust to these new additions, and track your progress to see what works best for you.
Considerations while using supplements for bloating
We've explored various supplements to include in your gut health toolkit. However, using them mindlessly without understanding their potential side effects may be risky.
Even if labelled ‘natural,’ supplements can have side effects like any medication. There is a chance that supplements for bloating relief might become your enemies if not used carefully.
Some supplements can interact with the medications you're taking, potentially reducing their effectiveness or causing adverse reactions. Moreover, your underlying health conditions can also influence your suitability for certain supplements. For example, individuals with diabetes should proceed with caution while choosing blood sugar-regulating supplements.
Before starting on new supplements, you must openly discuss your health background and medications with your doctor. Here’s how consulting a doctor is a game-changer for introducing supplements safely into your regime:
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Assess individual needs: Doctors can help determine if supplements are necessary and which might best fit you based on your specific situation.
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Identify potential risks: They can discuss any possible interactions with medications or health conditions you might have.
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Recommend the right dosage: Not all supplements are created equal, and the appropriate dosage can vary depending on the supplement and your needs.
It’s not easy to navigate bloating and gut health, but with a few simple measures, you can be well on your way to enjoying a relaxed and cheerful life. Learning about supplements for bloating relief is only a start; you must also bind your health with appropriate dietary and lifestyle changes.
Think of your gut as a beautiful garden. With a little care, the right balance of nutrients, and some helpful supplements as your gardening tools, you can cultivate a thriving gut microbiome and experience the joy of a healthy and comfortable digestion.
The Good Bug is here to water your garden regularly with its prebiotic and probiotic products. Our expert team gives personalised advice to help you bloom the brightest. Contact us today to learn more about our products and nurture your health!
References
https://www.nutriadvanced.co.uk/news/best-supplements-for-bloating-and-digestion/
https://drruscio.com/best-supplements-for-bloating/
https://www.lifeextension.com/wellness/supplements/supplements-for-bloating
https://www.medicalnewstoday.com/articles/digestive-enzymes-help-with-bloating#where-to-get-them
https://www.usenourish.com/blog/vitamins-for-bloating
https://www.healthline.com/nutrition/supplements-for-bloating#6.-Psyllium
