Best Supplements for Bloating

Being bloated is one of the most uncomfortable feelings to experience. It can strike at any time, too. There’s nothing worse than being out for a happy hour and wanting to unbutton your pants for sweet relief. Sometimes bloating is a minor problem, and other days you might feel like a balloon about to float away. Whatever the intensity, you surely don’t want to experience the dreaded bloat again. 

There are several ways to reduce bloating as well as prevent it altogether. Supplements, diet, and exercise are some of the top ways to beat the bloat. Before you run out and start popping anti-bloating pills, it’s important to get to the root cause of bloating and understand why it’s happening in the first place. Let’s look at what causes bloating, and the best supplements for bloating to help you stop puffing up. 

What is Bloating, Anyway?

To start, bloating is what happens when your gastrointestinal tract or GI tract for short is filled with air and gas. The gastrointestinal tract consists of the organs that anything you eat or drink travels through after you ingest them. The air trapped inside your GI tract will make you feel full and uncomfortable like you just ate the biggest burger on the planet. Sometimes, bloating can be so intense that you’ll physically see it in your stomach. 

Bloating is typically accompanied by pain in the stomach, excessive burping, and rumbling coming from your belly. Overall, it’s not fun to deal with especially if you have plans. In some instances, bloating happens alongside bloody stool, nausea, and vomiting. If you are experiencing frequent bloating and symptoms like this, call your doctor. 

There are quite a few ways that air can get trapped in your GI tract and cause bloating. Sometimes it’s because of the food you eat and will subside on its own later. Another common reason is swallowing air, which happens when you chew gum, smoke, or eat too fast. Eating too much can also cause bloating, and menstruation can increase the chances of bloating, as well. 

If you’re experiencing frequent bloating, it could be due to an underlying condition, so consult with your doctor if bloating is persistent. If no condition is found, you may be directed to alter your diet or take supplements for bloating. 

Best Supplements for Bloating 

Now that you know a little bit about bloating, there are supplements you can take to help alleviate your symptoms. Maintaining gut health is essential to avoid bloating and keep your digestive tract in good shape. Let’s look at some of the best supplements for bloating.

Digestive Enzymes 

Digestive enzymes are enzymes that occur naturally in the body, but can also be taken as a supplement. They are proteins that exist throughout your digestive system to help you break down the nutrients in the food you eat. There are three main types of digestive enzymes:

  • Amylases: Enzymes that breakdown carbs into simple sugars the body can use 
  • Lipases: Breaks down fat into usable fatty acids 
  • Proteases: Breaks down protein

When your digestive enzymes are at proper levels, you should have no digestive issues. Bloating can be a sign that your levels are low, and it’s time for a digestive enzymes supplement. They can be taken in pill form, and help you maintain a good level of digestive enzymes. There are plant and microbe-based supplements available, and vegan options depending on your preference. 


Ginger is one of the best digestive supplements for several ailments. It can help with an upset stomach and irregular bowel movements along with relieving bloat. It’s also full of antioxidants which are great for health, as well. Studies on ginger have shown that it can help speed up how fast your stomach empties which will help you avoid bloating. 

To utilize ginger for the gut health properties, it can be simply eaten as is. If you’re a sushi fan, gobble the ginger on your plate if you usually ignore it. It’s also good for cleaning the palette and preventing bacteria from the raw fish from bothering your system. If you don’t want to eat ginger, you can also take it as a pill supplement. Be careful not to take too much because it can have the opposite effect and cause heartburn. 

Peppermint Oil 

Peppermint oil is not only known for its delicious holiday smells. It’s also known for its anti-inflammatory properties because it’s rich in antioxidants. Peppermint oil also contains L-menthol, which can reduce muscle spasms in the GI tract, thus helping aid in gut health. If you have IBS, peppermint oil can help relieve symptoms. This makes it a great option to help you relieve your bloat. 

Vitamin D

Vitamin D is known to reduce the symptoms that come along with conditions like IBS, including bloating. Over 90% of people who have IBS will experience bloating at one point or another. Along with easing bloating, Vitamin D can reduce abdominal pain and constipation, which commonly happen alongside bloating. You can find Vitamin D supplements at your local pharmacy in various dosages to help find bloating relief. 

If you don’t want to take a capsule, vitamin D can be found in foods, as well. Egg yolks, some cheeses, and fatty fish are some of the top foods that have Vitamin D. They are also good sources of calcium. 


Cinnamon is rich in antioxidants and has properties that can help relieve that uncomfortable bloating. If you’ve had cinnamon, you know that it’s very flavorful and full of spices. The spices in cinnamon can help to reduce the pressure on your stomach caused by bloating and encourage the air and gas to move through you quickly. 

If you like chai, you can add cinnamon powder on top to increase the amount of cinnamon you’re ingesting. It’s also a great addition to smoothies or your coffee. You can also take cinnamon in pill form if you’re not crazy about the taste, but want to take one of the best supplements for bloating.


Probiotics are bacteria that occur naturally in the gut. They are hands down one of the best supplements for bloating. When your gut is in proper working order, you won’t experience things like indigestion and bloating. When there are enough of them in your gut, they work to create a balance by attacking bad bacteria that has gotten into your GI tract. Probiotics are a fantastic thing to incorporate into your diet for gut health and to reduce the chance of dealing with bloating. Typically, we think of bacteria as a bad thing, but probiotics are good bacteria that help you maintain good gut health. 

You can increase the number of probiotics in your gut in many ways. Eating fermented foods such as yogurt is a great way to incorporate them into your daily diet. There are also several probiotic drinks on the market you can pick up pretty much anywhere. Or, you can simply take them in a capsule. With that being said, those probiotic bacteria are going to need the energy to keep you healthy, so they’ll need to eat too. 


Not to be confused with probiotics, prebiotics are plant-based fiber microbes that occur naturally in certain foods we eat. Our bodies can’t digest them because they’re complex carbohydrates, so they take up residence in our digestive tract. Probiotic bacteria will then feed on them, which gives them the energy to keep your gut healthy. Once prebiotics are living in your gut, they can grow and multiply all on their own. Your gut is a fascinating ecosystem. 

You can ingest prebiotics in several ways, including supplements, food, and prebiotic drinks. Some foods to eat are garlic, onions, apples, and oats. Basically, anything that has a decent amount of fiber can help you beat the bloat. 

Prebiotics have only been studied since the 1990s, so there aren’t as many options on the market for supplements. If you’re looking for a good prebiotic option, try Halfday Tea.

These tea drinks are non-carbonated, which is already great for avoiding bloating. You can also used Halfday as a healthy alternative for mixed drinks like Long Island Iced Tea to keep the sugar hangover away and the drinking bloat down. They contain 5 grams of plant-based fiber to help keep you regular and feeling good. Pill supplements for prebiotics can be hard to come by, so drinks and food will be your best bet. 


The bottom line is that bloating sucks. Whether it’s from an underlying problem, or you ate too much chili, it’s got to go. There are things you can do like quitting smoking or chewing gum to keep unnecessary air from entering your GI tract. 

Avoid wanting to run home and bust out of your jeans after dinner by taking one of the best supplements for bloating. If you’re picky, there are several to choose from that are delicious, especially prebiotic and probiotic drink options. Most of them can be found naturally in the foods we eat, or easily taken in a capsule to help you prevent bloating from happening again.  Get rid of that unwanted bloat today!