Supplements for a Happy Belly
Abdominal bloating affects 10-30% of people and is a very common symptom (Thiwan, 2017). An uncomfortable, “full” feeling in the abdomen can point to bloating, as can the distension of the abdomen. The bloating can even be severe enough that the sufferer’s clothes become too tight and need to be loosened (Thiwan, 2017).
The Causes of Bloating
There are various causes of bloating, some of which are medical conditions. The medical conditions that may cause bloating usually include one of the functional gastrointestinal disorders (FGIDs), with bloating due to organic gastrointestinal diseases as the cause, being the minority (Thiwan, 2017).
The functional gastrointestinal disorders FGIDs that can cause bloating include:
- Aerophagia (air swallowing).
- Functional dyspepsia.
- Irritable bowel syndrome (IBS).
- Functional abdominal bloating.
- Functional constipation (Thiwan, 2017).
It should be remembered that bloating can form part of the normal symptoms of menstruation and usually – unless it’s causing distress through pain, for example – doesn’t need any special treatment.
Quite common symptoms which may be present along with bloating are:
- Flatulence (excessive gas).
- Frequent burping (eructation).
- Abdominal “rumbling” (borborygmi) (Thiwan, 2017).
- One of how bloating can be relieved is by taking certain supplements. Below we’ll discuss the different types of supplements that can be used to treat bloating due to, among others, the FGIDs mentioned above.
Types of Supplements That May Relieve Bloating
Four main types of supplements to relieve bloating include:
- Digestive enzyme supplements.
- Probiotic supplements.
- Fiber supplements.
- Herbal supplements.
Digestive Enzyme Supplements
One of the common supplements that can be taken to alleviate bloating contains certain digestive enzymes that help with the proper digestion of food. When food is thoroughly digested, it reduces bloating and makes it easier for the nutrients from the food to be absorbed by the body.
Some supplements contain digestive enzymes that are specific to certain foods or sugars. For example, lactase – which digests the lactose sugar that’s found in milk and milk products – can help prevent bloating in people who are lactose intolerant (Rose-Francis, 2021).
Probiotic Supplements
According to Thiwan (2017), “some studies of Probiotic preparations containing bacterial species such as Lactobacillus and Bifidobacterium have reported improvement in bloating and flatulence.”
Probiotic supplements help to balance the microbiome of bacteria in the gut. If your digestive tract is balanced and in order, the build-up of gas in the abdomen may be lessened and, with it, bloating and its various symptoms.
Fiber Supplements
According to the Academy of Nutrition and Dietetics, the recommended amount of fiber per day is 0.9 oz (25g) for women and 1.3 oz (38g) for men. Although the majority of this fiber should be from a healthy, balanced diet that contains ample amounts of vegetables, fruits, whole grains, legumes and seeds, fiber supplements can also be taken.
These fiber supplements contain various fibers that can help your digestive tract to eliminate digested food better and may relieve bloating. The supplements are usually made of soluble fibers that can be taken mixed with some water (Muir, 2019).
The most common fiber supplements contain psyllium (also called ispaghula) or a methylcellulose base. These types of supplements are also suitable for people suffering from IBS (see Muir, 2019).
Herbal Supplements
Certain herbal supplements can also be used to relieve bloating. One of the most potent of these supplements is peppermint oil.
Peppermint Oil
Known for its antioxidant and anti-inflammatory properties, peppermint oil also contains the compound L-menthol. This compound suppresses muscle spasms in the intestines and can therefore alleviate the bloating caused by irritable bowel syndrome (IBS).
Some studies – like the one done by Alammar et. al. (2019) – have also proven that peppermint oil may relieve IBS bloating. The conclusion of this 2019 study, is that “PO [peppermint oil] was shown to be a safe and effective therapy for pain and global symptoms in adults with IBS”.
Taking peppermint oil 3 times daily, according to Cash (2015) decreased symptoms of IBS in adults by 40% after only using it for 4 weeks. Peppermint tea may also be used for bloating and other IBS symptoms (Marengo, 2019).
Bloating Be Gone
Although bloating is an uncomfortable symptom for many people, some steps can be taken – including taking supplements – to treat it. Supplements for bloating alleviates the worst of the symptom and is good for the digestive system overall.
Article Resources
- Alammar N, Wang L, Saberi B, Nanavati J, Holtmann G, Shinohara RT, Mullin GE. The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC Complement Altern Med. 2019 Jan 17;19(1):21. doi: 10.1186/s12906-018-2409-0. PMID: 30654773; PMCID: PMC6337770. Accessed 31 March 2023.
- Cash BD, Epstein MS, Shah SM. A Novel Delivery System of Peppermint Oil Is an Effective Therapy for Irritable Bowel Syndrome Symptoms. Dig Dis Sci. 2016 Feb;61(2):560-71. doi: 10.1007/s10620-015-3858-7. Epub 2015 Aug 29. PMID: 26319955; PMCID: PMC4729798. Accessed 31 March 2023.
- Marengo, K. 2019. The Best Teas to Drink for Relief from IBS Symptoms. Healthline. Accessed 31 March 2023.
- Muir, J. 2019. An Overview of Fiber and Fiber Supplements for Irritable Bowel Syndrome. Gastroenterology & Hepatology. Accessed 31 March 2023.
- Rose-Francis, K. 2021. 7 Helpful Supplements for Bloating. Healthline. Accessed 31 March 2023.
- Thiwan, S. 2017. Abdominal Bloating: A Mysterious Symptom. UNC Center for Functional GI & Motility Disorders. Accessed 31 March 2023.