If you purchase an independently reviewed product or service through a link on our website, SheKnows may receive an affiliate commission.
We all know how uncomfortable bloating is. Your jeans, the ones you can’t button fully when you’re bloated, know too. To ease the discomfort, you can turn to one of the best supplements for bloating. Different digestive enzymes and botanicals can alleviate symptoms no matter why you’re bloated — and there are plenty of scenarios in which it’s normal to have an extended belly.
Best Overall: Love Wellness Bye Bye Bloat, $12 (with subscription) or $25 one-time purchase
Best for Regularity: HUM Flatter Me+ Pre and Probiotics, $33
Best for Gas Relief: Hilma Gas + Bloat, $36
Best for Hydration: Rhythm Girl Bye, $28
Best for IBS: Olly Beat the Bloat, $13
Best for Stress: Recess Calming Magnesium Blend, $35
Best Fiber Supplement: Nature Made Fiber Gummies, $23
Best for PMS: Moon Juice Magnesi-Om, $40
Got PMS? Maybe you’re bloated from water retention. Indulge in pizza delivery? Bloating is common if you have a gluten or dairy sensitivity. Constipation, gas, stress, and anxiety also go hand-in-hand with bloating, so it’s best to have a safe, belly-friendly supplement on your side.
Read on for the best supplements for bloating. Don’t worry — you’ll be able to button your jeans again.
There’s no one reason for bloating. “An individual might feel bloated from a gas buildup in the intestines caused by high-fiber foods, carbonated beverages, fried foods, or foods containing the sugar alcohol sorbitol,” says Keri Gans MS, RDN, CDN, and Fractional Chief Nutrition Officer of VSL Probiotics. “Bloating can also occur from irritable bowel syndrome (IBS) symptoms, a woman’s menstrual cycle, side effects of medication, or due to stress or anxiety.”
Other causes of bloating include food intolerances, constipation, consuming gaseous foods (like broccoli and cauliflower), water retention, or slow digestion.
The most important ingredients to look for in a supplement to treat bloating, Gans says, are strains of bacteria like bifidobacterium infantis, lactobacillus acidophilus, bifidobacterium lactis, and lactobacillus plantarum. “These strains have been shown to balance our gut microbiome and reduce bloating, and are commonly recommended for individuals with IBS,” says Gans.
Another ingredient to look out for is magnesium stearate, which Gans says may help with bloating by decreasing stomach acid and relaxing stomach muscles. Natural ingredients like peppermint, ginger, fennel, aloe, and licorice may alleviate bloating symptoms too.
Ahead, see the best supplements to get your gut back on track.
Our mission at SheKnows is to empower and inspire women, and we only feature products we think you’ll love as much as we do. Love Wellness is a SheKnows sponsor, however, all products in this article were independently selected by our editors. Please note that if you purchase something by clicking on a link within this story, we may receive a small commission of the sale.
BEST OVERALL
It’s all in the name. Say goodbye (see you never!) to bloat with Love Wellness’s Bye Bye Bloat. No matter why your belly is feeling extended, whether from PMS-related water retention to overindulging in ice cream, Bye Bye Bloat gently alleviates bloating. It’s made with a clinically proven and first-of-its-kind combination of six critical digestive enzymes as well as botanicals that provide quick relief. You’ll especially want to keep Bye Bye Bloat on hand if you’re sensitive to gluten or dairy.
Best for: PMS, supporting digestion of gluten and dairy
Key ingredients: Organic fenugreek seed powder, organic dandelion root powder, organic fennel seed powder, organic ginger root powder, organic parsley leaf powder
Type: Capsules
Instructions: Take one or two capsules after a meal or before bedtime, up to four capsules a day
BEST FOR REGULARITY
If you struggle with constipation, HUM’s Flatter Me+ Pre and Probiotics formula will get you back on track. (I say this from first-hand experience!) Its fast-acting blend of digestive enzymes, pre- and probiotics, and an herb blend debloats you in just 30 minutes and promotes regularity within two weeks of consistent use.
The anti-bloat formula includes ginger, peppermint leaf, and a powerful blend of 18 full-spectrum digestive enzymes, including lipase, amylase, and bromelain. Together, they support your digestive health, helping break down food, increase nutrient absorption, and get it moving in your digestive system. Bloat, be gone!
Best for: Constipation, overall digestive health
Key ingredients: Ginger, peppermint leaf, fennel seed, lipase, amylase, and bromelain
Type: Capsules
Instructions: Take one capsule twice a day before two main meals.
BEST FOR GAS RELIEF
Gas—we all get it, we all don’t like to admit it. While totally normal, gas is one of the main causes of bloating, whether after a big meal, during your period, or while traveling. (Or just because!) For relief from bloating due to gas, try Hilma’s Gas + Bloat Relief, which is packed with natural herbs that break up intestinal gas and soothe the digestive tract. It contains several anti-bloat ingredients, like peppermint leaf and anise, that target the root cause to help reduce gas production while being gentle on your belly.
“I struggle with bloating and gas and bought this before my vacation,” says one reviewer. “It worked great. I was able to eat freely, release discomfort when needed, and look great in my clothes.”
Best for: Gas
Key ingredients: Lemon balm, fennel, peppermint leaf, anise, and caraway
Type: Capsules
Instructions: Take two capsules as needed up to six times daily
BEST FOR HYDRATION
Maintaining a harmonious microflora in your gut is like walking a balance beam every day. The same goes for your vaginal pH and a healthy urinary tract. Oh, the joys of being a woman! Rhythm’s Girl Bye, a peach-flavored powder that you mix with water, supports all of the above with a mix of probiotics and seven vitamins and minerals. (This includes D-mannose, which is key if you suffer from UTIs.) One drink of Girl Bye and you’ll not only be relieved from bloating, but support your immune system, vaginal pH, and urinary tract too.
Best for: UTIs, dehydration, gas
Key ingredients: Probiotics, D-mannose, magnesium, zinc, vitamins B, C, and D
Type: Powder
Instructions: Mix with water, drink once daily
BEST FOR IBS
Repeat after me: digestive enzymes are your friend. That’s especially the case if you suffer from IBS. That’s where Olly’s Beat the Bloat supplement comes in handy. Its blend of digestive enzymes and herbal botanicals support your body’s ability to break down all the tough stuff that can cause discomfort, like fats, carbs, lactose, and vegetable fibers.
One reviewer, a new mom who was frustrated with her midsection, raves about Beat the Bloat. “Within a few days of using this my stomach feels so different,” she says. “No, I haven’t lost any weight or lost any fat but my stomach is noticeably flatter so my clothes fit better. It’s magical and it makes me feel so much better.”
Best for: IBS, cramping
Key ingredients: Amylase, cellulase, hemicellulase, lactase, alpha galactosidase, lipase, dandelion extract, fennel extract, ginger extract
Type: Capsules
Instructions: Take one capsule with water as needed, up to three capsules a day
BEST FOR STRESS
The mind-to-gut connection is no joke. One fight with your partner or one work presentation gone wrong can be the root cause of some bloating. Ease stress and anxiety with this Calming Magnesium Blend by Recess. A single serving contains half of your daily dose of magnesium, along with passion flower, L-theanine, and electrolytes, which together help calm the mind and keep you hydrated—both key to relieving bloating. The lemon citrus flavor is best for a zippy water or adding to your smoothie, or you can opt for unflavored to add it to coffee or anything else you’re sipping on.
Best for: Stress, anxiety
Key ingredients: Magnesium, passion flower, L-theanine, and electrolytes
Type: Powder
Instructions: Mix with water, drink once daily
BEST FIBER SUPPLEMENT
Fiber is essential for maintaining a well-oiled digestive machine. To help get your daily intake of fiber, add these Nature Made Fiber Gummies to your daily routine. They’re a convenient and delicious way to keep your digestive tract on, well, track. Each three-gummy serving provides six grams of inulin fiber, which improves digestive health and relieves constipation by supporting the growth of beneficial gut bacteria.
Best for: Constipation, diarrhea, gas
Key ingredients: Chicory root fiber, citric acid, and lactic acid
Type: Gummies
Instructions: Chew three gummies daily
BEST FOR PMS
Admit it. You’re not your best self while PMS-ing. To relieve several of the woes that coincide with that time of the month, try Moon Juice’s Magnesi-Om powder. It’s packed with a magnesium blend that was specifically chosen to easily absorb into the gut, and also with L-theanine, which helps provide cognitive support. (Both PMS and digestive issues can be to blame for a foggy brain.) Drink this before bed to feel alert yet relaxed, and also less bloated, since it keeps you regular.
Best for: Improving mood, regularity
Key ingredients: Magnesium chelate blend (gluconate, acetyl taurinate and citrate) and L-theanine
Type: Powder
Instructions: Mix with water, drink once daily (recommended at night)
Before you go, check out our slideshow below:
This article was originally published on sheknows.com.
ShoppingClever, luxe home glow-ups that won’t break the bank.by Candace Nagy39 minutes agoAmazonWe may receive… Read More
If you’re the type of fall fanatic who is eagerly covering your home in turkeys… Read More
DiversityComm, Inc. (DCI) is the proud publisher of six nationally recognized diversity focused magazines: Black… Read More
Some days, it can just feel like every word out of your mouth is “stop,”… Read More
Even if you’ve never been to a Thanksgiving dinner in the South, you probably have… Read More
Every now and then, we run into a video that says exactly what we need… Read More