Bloating is an uncomfortable feeling that can happen to anyone. It occurs when you have gas in your stomach or intestines, causing a swelling sensation. The usual culprit is overeating but it can also be caused by eating certain foods or even when you are stressed or anxious. It can also be caused by injury to the gastrointestinal tract (GI Tract).
There are many different ways people try to stop bloating from happening but not all of them work for everyone! In this blog post, we will discuss some of the best supplements for bloating. We’ve also included tips for gut support and wellness.
What Is Bloating?
If your belly feels full and tight even when you haven’t eaten anything, you may be suffering from bloating, a condition wherein gas is present in your digestive system or gastrointestinal tract.
What Causes Bloat?
The typical cause of this uncomfortable and painful condition can be as simple as overeating. However, you can also become bloated when you eat too fast, you are on your period, suffering from constipation, or your diet consists of fatty or salty food.
There are many different things that can cause gas besides the food you eat. Bloating and gas are caused by chemical reactions in your body so there’s not much you could do to prevent it from happening! If someone has an injury to their GI Tract then they may be experiencing bloating as well because of this.
Other causes of gassiness include:
- Swallowing too much air (like chewing gum)
- Eating high fiber food like beans
- Too much sugar
- Lactose intolerance
- Irritable bowel syndrome
- Bowel or bladder blockage
- Reflux (GERD)
How to get rid of bloating with foods
If you want to be bloat-free without taking supplements, you can try the following foods and drinks:
Packed with probiotics, eating yogurt can support and promote better gut health. As a matter of fact, medical studies have shown that eating yogurt can increase stool frequency.
Drinking peppermint tea also alleviates abdominal pain caused by excess gas in the belly. How? Well, this herbal drink contains natural oil that relaxes the digestive system and expels gas. Plus, it helps with weight control because it accelerates metabolism.
Drinking water may seem counterintuitive, but it can also be helpful in eliminating fluid retention caused by eating too much salty food. You’d also want to drink more water to keep your gut healthy. And if you’re consuming fiber-rich foods, upping your water intake can prevent constipation and thus bloating. Drinking plenty of water also helps regulate how quickly your food moves through.
What Are the Best Supplements for Controlling Bloating?
There are many different supplements that people use to control bloating. Again, there is no one best supplement for everyone but there are some that work well with certain people. Here are some supplements you can take to battle the bloat.
If you don’t like the taste of yogurt, there are probiotic supplements that you can take orally to combat bloat. Like yogurt, probiotic capsules can promote and support gut health by upping the good bacteria that aid in digestion.
Having bacteria in the gut is normal. They help break down certain carbohydrates. During this process, they produce two byproducts – short-chain fatty acids and gas. And, some bacteria strains are gassier. Once they outnumber the less gassy ones, feelingness of bloatedness will start to kick in. This is where probiotics or the “good bacteria” are beneficial because they equalize the bad ones.
Digestive enzymes break down the macronutrients in your food. When they are at optimal levels, food is digested properly. However, if it is low, well, expect to experience gas.
With digestive enzyme supplements, you are supporting the enzyme that is responsible for properly breaking down your meal. If you are sensitive to lactose or dairy products, a study shows that digestive enzymes can help too.
Another digestive supplement that you can consider taking is ginger. It contains over 400 biochemical compounds, many of which are attributed to gut health and digestion. As a matter of fact, ginger aids in regular bowel movement because it is a prokinetic agent. Ginger supplements are usually in powder form, but you can also find ginger capsules.
Prebiotics are different from probiotics, but both aid in proper digestion to combat bloating. So, what’s the difference? Prebiotics supports probiotics. They (a dietary fiber we can’t digest) are food for good bacteria. In return, they stimulate good bacteria growth!
You can get prebiotics from food such as oats, asparagus, and banana. But, like probiotics, you can get prebiotics in capsule form.
When it comes to beating the bloat, vitamin D usually comes last to mind. But you’ll be surprised that this micronutrient can manage bloat problems and alleviate discomfort, especially if you’re suffering from irritable bowel syndrome (IBS).
One study shows that people with IBS have significant improvements to gastrointestinal symptoms like bloating after taking vitamin D (50,000 IU) every two weeks.
Like prebiotics, we can’t digest psyllium husk but it’s also great for gut health. When you take psyllium husk, usually in powder form, it soaks up water in your stomach. Before you panic, it’s actually a good thing. By increasing the bulk of the stool, it’s easier for the bowels to move and prevent constipation which causes bloating. Moreover, psyllium is prebiotic which means you are also providing food for the good gut bacteria.
Glutamine is also wonderful for gut health! It helps your stomach in three ways:
- Sustains the right balance gut microbiome.
- Creates a strong surface of the intestinal lining
- Minimizes the inflammatory response
We hope you found this guide helpful. If you are looking for a supplement that can combat the bloat, always remember that there is no one-size-fits-all solution. The best way to find the right supplements for your body and digestion is through trial and error.