Best Vitamins & Supplements for Bloating, According to Experts
Understanding Bloating and Its Causes
Everyone experiences bloating at one time or another. Symptoms of bloating include stomach pain, feeling full, a tight belly, and distension (when your stomach sticks out). It often happens immediately or a couple of hours after you’ve eaten.
You’ve probably wondered what’s happening and what you can do about it. We’ll answer those questions and more in this article so you don’t have to wonder anymore.
Common Causes of Bloating
There are many reasons you may experience bloating. For example, it can happen due to constipation. Bloating after eating can be due to gas in your stomach from eating too much and too quickly. Drinking carbonated beverages, using straws, or chewing gum can also contribute to bloating.
It could also be because your body is missing some of the enzymes it needs to break down the food you’ve eaten. Some foods - like beans - are known to cause gas and bloating. Or, your microbiome may need a check-up.
Bloating usually happens in one of three places: the stomach, small intestine, or large intestine. Let’s look at how the small intestine plays a role in bloating.
The Role of the Small Intestine in Bloating
The small intestine is where the food goes after it leaves your stomach. Usually, food is broken down into tiny pieces (digested) in the small intestine and then absorbed to be used in the body. When this breakdown doesn’t happen, the undigested food pieces pass into your large intestine, causing gas and bloating.
Another reason for bloating could be Small Intestinal Bacterial Overgrowth (SIBO). SIBO occurs when an increased amount of bacteria is present in the small intestine. The bacteria digest the food and produce gas, making you feel bloated and uncomfortable.
When to Consult a Healthcare Professional
Sometimes, bloating is normal - everyone gets it occasionally. For example, if your stomach becomes distended after a large meal or occurs without nausea or vomiting. However, there are times to talk with your doctor, including when bloating:
Is frequent or severe bloating
Lasts for two weeks or longer
Is accompanied by other digestive problems, including constipation or diarrhea
Your healthcare professional can work with you to determine what’s causing the bloating and how to resolve it. A referral to a gastroenterologist, a doctor who specializes in digestive issues, may be needed.
Best Vitamins & Supplements for Bloating, According to Experts
Understanding Bloating and Its Causes
Everyone experiences bloating at one time or another. Symptoms of bloating include stomach pain, feeling full, a tight belly, and distension (when your stomach sticks out). It often happens immediately or a couple of hours after you’ve eaten.
You’ve probably wondered what’s happening and what you can do about it. We’ll answer those questions and more in this article so you don’t have to wonder anymore.
Common Causes of Bloating
There are many reasons you may experience bloating. For example, it can happen due to constipation. Bloating after eating can be due to gas in your stomach from eating too much and too quickly. Drinking carbonated beverages, using straws, or chewing gum can also contribute to bloating.
It could also be because your body is missing some of the enzymes it needs to break down the food you’ve eaten. Some foods - like beans - are known to cause gas and bloating. Or, your microbiome may need a check-up.
Bloating usually happens in one of three places: the stomach, small intestine, or large intestine. Let’s look at how the small intestine plays a role in bloating.
The Role of the Small Intestine in Bloating
The small intestine is where the food goes after it leaves your stomach. Usually, food is broken down into tiny pieces (digested) in the small intestine and then absorbed to be used in the body. When this breakdown doesn’t happen, the undigested food pieces pass into your large intestine, causing gas and bloating.
Another reason for bloating could be Small Intestinal Bacterial Overgrowth (SIBO). SIBO occurs when an increased amount of bacteria is present in the small intestine. The bacteria digest the food and produce gas, making you feel bloated and uncomfortable.
When to Consult a Healthcare Professional
Sometimes, bloating is normal - everyone gets it occasionally. For example, if your stomach becomes distended after a large meal or occurs without nausea or vomiting. However, there are times to talk with your doctor, including when bloating:
Is frequent or severe bloating
Lasts for two weeks or longer
Is accompanied by other digestive problems, including constipation or diarrhea
Your healthcare professional can work with you to determine what’s causing the bloating and how to resolve it. A referral to a gastroenterologist, a doctor who specializes in digestive issues, may be needed.
Best Vitamins & Supplements for Bloating, According to Experts
Understanding Bloating and Its Causes
Everyone experiences bloating at one time or another. Symptoms of bloating include stomach pain, feeling full, a tight belly, and distension (when your stomach sticks out). It often happens immediately or a couple of hours after you’ve eaten.
You’ve probably wondered what’s happening and what you can do about it. We’ll answer those questions and more in this article so you don’t have to wonder anymore.
Common Causes of Bloating
There are many reasons you may experience bloating. For example, it can happen due to constipation. Bloating after eating can be due to gas in your stomach from eating too much and too quickly. Drinking carbonated beverages, using straws, or chewing gum can also contribute to bloating.
It could also be because your body is missing some of the enzymes it needs to break down the food you’ve eaten. Some foods - like beans - are known to cause gas and bloating. Or, your microbiome may need a check-up.
Bloating usually happens in one of three places: the stomach, small intestine, or large intestine. Let’s look at how the small intestine plays a role in bloating.
The Role of the Small Intestine in Bloating
The small intestine is where the food goes after it leaves your stomach. Usually, food is broken down into tiny pieces (digested) in the small intestine and then absorbed to be used in the body. When this breakdown doesn’t happen, the undigested food pieces pass into your large intestine, causing gas and bloating.
Another reason for bloating could be Small Intestinal Bacterial Overgrowth (SIBO). SIBO occurs when an increased amount of bacteria is present in the small intestine. The bacteria digest the food and produce gas, making you feel bloated and uncomfortable.
When to Consult a Healthcare Professional
Sometimes, bloating is normal - everyone gets it occasionally. For example, if your stomach becomes distended after a large meal or occurs without nausea or vomiting. However, there are times to talk with your doctor, including when bloating:
Is frequent or severe bloating
Lasts for two weeks or longer
Is accompanied by other digestive problems, including constipation or diarrhea
Your healthcare professional can work with you to determine what’s causing the bloating and how to resolve it. A referral to a gastroenterologist, a doctor who specializes in digestive issues, may be needed.
Best Vitamins & Supplements for Bloating, According to Experts
Understanding Bloating and Its Causes
Everyone experiences bloating at one time or another. Symptoms of bloating include stomach pain, feeling full, a tight belly, and distension (when your stomach sticks out). It often happens immediately or a couple of hours after you’ve eaten.
You’ve probably wondered what’s happening and what you can do about it. We’ll answer those questions and more in this article so you don’t have to wonder anymore.
Common Causes of Bloating
There are many reasons you may experience bloating. For example, it can happen due to constipation. Bloating after eating can be due to gas in your stomach from eating too much and too quickly. Drinking carbonated beverages, using straws, or chewing gum can also contribute to bloating.
It could also be because your body is missing some of the enzymes it needs to break down the food you’ve eaten. Some foods - like beans - are known to cause gas and bloating. Or, your microbiome may need a check-up.
Bloating usually happens in one of three places: the stomach, small intestine, or large intestine. Let’s look at how the small intestine plays a role in bloating.
The Role of the Small Intestine in Bloating
The small intestine is where the food goes after it leaves your stomach. Usually, food is broken down into tiny pieces (digested) in the small intestine and then absorbed to be used in the body. When this breakdown doesn’t happen, the undigested food pieces pass into your large intestine, causing gas and bloating.
Another reason for bloating could be Small Intestinal Bacterial Overgrowth (SIBO). SIBO occurs when an increased amount of bacteria is present in the small intestine. The bacteria digest the food and produce gas, making you feel bloated and uncomfortable.
When to Consult a Healthcare Professional
Sometimes, bloating is normal - everyone gets it occasionally. For example, if your stomach becomes distended after a large meal or occurs without nausea or vomiting. However, there are times to talk with your doctor, including when bloating:
Is frequent or severe bloating
Lasts for two weeks or longer
Is accompanied by other digestive problems, including constipation or diarrhea
Your healthcare professional can work with you to determine what’s causing the bloating and how to resolve it. A referral to a gastroenterologist, a doctor who specializes in digestive issues, may be needed.
Best Vitamins & Supplements for Bloating, According to Experts
Understanding Bloating and Its Causes
Everyone experiences bloating at one time or another. Symptoms of bloating include stomach pain, feeling full, a tight belly, and distension (when your stomach sticks out). It often happens immediately or a couple of hours after you’ve eaten.
You’ve probably wondered what’s happening and what you can do about it. We’ll answer those questions and more in this article so you don’t have to wonder anymore.
Common Causes of Bloating
There are many reasons you may experience bloating. For example, it can happen due to constipation. Bloating after eating can be due to gas in your stomach from eating too much and too quickly. Drinking carbonated beverages, using straws, or chewing gum can also contribute to bloating.
It could also be because your body is missing some of the enzymes it needs to break down the food you’ve eaten. Some foods - like beans - are known to cause gas and bloating. Or, your microbiome may need a check-up.
Bloating usually happens in one of three places: the stomach, small intestine, or large intestine. Let’s look at how the small intestine plays a role in bloating.
The Role of the Small Intestine in Bloating
The small intestine is where the food goes after it leaves your stomach. Usually, food is broken down into tiny pieces (digested) in the small intestine and then absorbed to be used in the body. When this breakdown doesn’t happen, the undigested food pieces pass into your large intestine, causing gas and bloating.
Another reason for bloating could be Small Intestinal Bacterial Overgrowth (SIBO). SIBO occurs when an increased amount of bacteria is present in the small intestine. The bacteria digest the food and produce gas, making you feel bloated and uncomfortable.
When to Consult a Healthcare Professional
Sometimes, bloating is normal - everyone gets it occasionally. For example, if your stomach becomes distended after a large meal or occurs without nausea or vomiting. However, there are times to talk with your doctor, including when bloating:
Is frequent or severe bloating
Lasts for two weeks or longer
Is accompanied by other digestive problems, including constipation or diarrhea
Your healthcare professional can work with you to determine what’s causing the bloating and how to resolve it. A referral to a gastroenterologist, a doctor who specializes in digestive issues, may be needed.
Meet With an Online Registered Dietitian
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Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Vitamins and Supplements to Relieve Bloating
Some supplements are specifically targeted to help with bloating, but a trip down the aisle at the grocery store can be overwhelming. Unlike medications, dietary supplements - all of those bottles in the vitamin and mineral section of the grocery store - are not regulated by the FDA. It’s important to do your research and select supplements from reputable brands. Let’s look at the different supplements and which may be the most helpful.
*Before starting a supplement or digestive enzyme, it is important to consult your healthcare provider to ensure it will be safe and effective for you.
Digestive Enzymes
Enzymes are a part of the digestion process and break down the food you eat into tiny molecules that can be absorbed and used in your body. Your body produces them naturally, but some people’s bodies don’t make them or make enough of them. That’s when a digestive enzyme supplement can help. There are many types of digestive enzymes. Let’s take a look at some of the best ones for bloating.
One of the most popular digestive enzymes is alpha-galactosidase, better known as Bean-O. This enzyme breaks down the complex sugar in foods like beans, broccoli, onions, and cabbage and is highly effective in reducing gas and bloating.
If dairy products cause problems, taking a lactase supplement before eating them may help. Lactase is the enzyme that breaks down lactose, the sugar in milk products.
Other enzymes break down carbohydrates (amalyse), break down proteins (protease), and break down fats (lipase). If you suspect these may be the culprit of your bloating, look for supplements that contain these specific enzymes.
Keep in mind that the FDA does not regulate over-the-counter dietary supplements like medications. That’s why it’s important to do some research and buy reputable brands.
Peppermint Oil
Peppermint isn’t just a flavoring in chewing gum and hot tea; enteric-coated peppermint oil supplements may help with gas, bloating, and Irritable Bowel Syndrome (IBS) symptoms.
Once peppermint oil reaches the intestines, it helps relax the muscles of the small intestine, easing the cramps from excess gas, and may also help reduce bloating. The good news for those with IBS is that peppermint oil has been shown to reduce abdominal pain and overall IBS symptoms.
Probiotics for Gut Health
The microbiome and all the microbes it contains play a large role in overall health, including the digestive, immune, nervous, and endocrine systems. Probiotics are one way to have a healthy microbiome.
Some foods naturally contain probiotics. Including yogurt with active, live cultures, kombucha, kefir, kimchi, and sauerkraut in your eating allows the healthy microbes they contain to populate the microbiome.
Probiotic supplements are another option for increasing the microbes in the microbiome. For bloating, the most widely researched probiotic strains are Bifidobacterium and Lactobacillus. Finding a probiotic with one or both strains is a great place to start. Your healthcare provider or a registered dietitian can help you determine the best probiotic supplement for you given your symptoms and medical history.
Vitamins That May Help with Bloating
While keeping our microbiome healthy can help with bloating, getting enough specific vitamins can also help.
B vitamins play numerous roles in the body. They create energy from food, help maintain the digestive tract, and keep the microbiome healthy. Some B vitamins also help reduce inflammation. For example, B6 or Niacin helps reduce inflammation in the large intestine. Not having enough B6 is associated with more severe IBS symptoms. A B-complex vitamin can help ensure you’re getting enough of these essential nutrients.
Vitamin D has also been associated with gastrointestinal health. In one study, Vitamin D status was associated with a healthy microbiome and reduced inflammation. While Vitamin D can be made in the skin through exposure to sunlight, about 35% of people in the US are deficient. A supplement of 800 IU daily is recognized as safe for those up to 70 years old.
Lifestyle Tips to Prevent Bloating
Reducing and preventing bloating doesn’t always mean using supplements. Some simple lifestyle changes can also help.
For example, try:
Chewing your food thoroughly
Avoiding carbonated drinks
Not using a straw for beverages
Avoiding foods that cause gas and bloating
Diaphragmatic breathing or belly breathing
Final Thoughts on Managing Bloating
Fortunately, while bloating can be a pain, it is usually temporary. By making some easy lifestyle changes, avoiding foods that cause bloating, and adding supplements when needed, you can reduce and prevent bloating bouts in the future.
You also don’t have to do it alone.
A Season dietitian can provide guidance and help you craft a personalized plan to manage your bloating. They’ll help you identify the cause and address other concerns you may have with nutrition or health. Get started toda
Vitamins and Supplements to Relieve Bloating
Some supplements are specifically targeted to help with bloating, but a trip down the aisle at the grocery store can be overwhelming. Unlike medications, dietary supplements - all of those bottles in the vitamin and mineral section of the grocery store - are not regulated by the FDA. It’s important to do your research and select supplements from reputable brands. Let’s look at the different supplements and which may be the most helpful.
*Before starting a supplement or digestive enzyme, it is important to consult your healthcare provider to ensure it will be safe and effective for you.
Digestive Enzymes
Enzymes are a part of the digestion process and break down the food you eat into tiny molecules that can be absorbed and used in your body. Your body produces them naturally, but some people’s bodies don’t make them or make enough of them. That’s when a digestive enzyme supplement can help. There are many types of digestive enzymes. Let’s take a look at some of the best ones for bloating.
One of the most popular digestive enzymes is alpha-galactosidase, better known as Bean-O. This enzyme breaks down the complex sugar in foods like beans, broccoli, onions, and cabbage and is highly effective in reducing gas and bloating.
If dairy products cause problems, taking a lactase supplement before eating them may help. Lactase is the enzyme that breaks down lactose, the sugar in milk products.
Other enzymes break down carbohydrates (amalyse), break down proteins (protease), and break down fats (lipase). If you suspect these may be the culprit of your bloating, look for supplements that contain these specific enzymes.
Keep in mind that the FDA does not regulate over-the-counter dietary supplements like medications. That’s why it’s important to do some research and buy reputable brands.
Peppermint Oil
Peppermint isn’t just a flavoring in chewing gum and hot tea; enteric-coated peppermint oil supplements may help with gas, bloating, and Irritable Bowel Syndrome (IBS) symptoms.
Once peppermint oil reaches the intestines, it helps relax the muscles of the small intestine, easing the cramps from excess gas, and may also help reduce bloating. The good news for those with IBS is that peppermint oil has been shown to reduce abdominal pain and overall IBS symptoms.
Probiotics for Gut Health
The microbiome and all the microbes it contains play a large role in overall health, including the digestive, immune, nervous, and endocrine systems. Probiotics are one way to have a healthy microbiome.
Some foods naturally contain probiotics. Including yogurt with active, live cultures, kombucha, kefir, kimchi, and sauerkraut in your eating allows the healthy microbes they contain to populate the microbiome.
Probiotic supplements are another option for increasing the microbes in the microbiome. For bloating, the most widely researched probiotic strains are Bifidobacterium and Lactobacillus. Finding a probiotic with one or both strains is a great place to start. Your healthcare provider or a registered dietitian can help you determine the best probiotic supplement for you given your symptoms and medical history.
Vitamins That May Help with Bloating
While keeping our microbiome healthy can help with bloating, getting enough specific vitamins can also help.
B vitamins play numerous roles in the body. They create energy from food, help maintain the digestive tract, and keep the microbiome healthy. Some B vitamins also help reduce inflammation. For example, B6 or Niacin helps reduce inflammation in the large intestine. Not having enough B6 is associated with more severe IBS symptoms. A B-complex vitamin can help ensure you’re getting enough of these essential nutrients.
Vitamin D has also been associated with gastrointestinal health. In one study, Vitamin D status was associated with a healthy microbiome and reduced inflammation. While Vitamin D can be made in the skin through exposure to sunlight, about 35% of people in the US are deficient. A supplement of 800 IU daily is recognized as safe for those up to 70 years old.
Lifestyle Tips to Prevent Bloating
Reducing and preventing bloating doesn’t always mean using supplements. Some simple lifestyle changes can also help.
For example, try:
Chewing your food thoroughly
Avoiding carbonated drinks
Not using a straw for beverages
Avoiding foods that cause gas and bloating
Diaphragmatic breathing or belly breathing
Final Thoughts on Managing Bloating
Fortunately, while bloating can be a pain, it is usually temporary. By making some easy lifestyle changes, avoiding foods that cause bloating, and adding supplements when needed, you can reduce and prevent bloating bouts in the future.
You also don’t have to do it alone.
A Season dietitian can provide guidance and help you craft a personalized plan to manage your bloating. They’ll help you identify the cause and address other concerns you may have with nutrition or health. Get started toda
Vitamins and Supplements to Relieve Bloating
Some supplements are specifically targeted to help with bloating, but a trip down the aisle at the grocery store can be overwhelming. Unlike medications, dietary supplements - all of those bottles in the vitamin and mineral section of the grocery store - are not regulated by the FDA. It’s important to do your research and select supplements from reputable brands. Let’s look at the different supplements and which may be the most helpful.
*Before starting a supplement or digestive enzyme, it is important to consult your healthcare provider to ensure it will be safe and effective for you.
Digestive Enzymes
Enzymes are a part of the digestion process and break down the food you eat into tiny molecules that can be absorbed and used in your body. Your body produces them naturally, but some people’s bodies don’t make them or make enough of them. That’s when a digestive enzyme supplement can help. There are many types of digestive enzymes. Let’s take a look at some of the best ones for bloating.
One of the most popular digestive enzymes is alpha-galactosidase, better known as Bean-O. This enzyme breaks down the complex sugar in foods like beans, broccoli, onions, and cabbage and is highly effective in reducing gas and bloating.
If dairy products cause problems, taking a lactase supplement before eating them may help. Lactase is the enzyme that breaks down lactose, the sugar in milk products.
Other enzymes break down carbohydrates (amalyse), break down proteins (protease), and break down fats (lipase). If you suspect these may be the culprit of your bloating, look for supplements that contain these specific enzymes.
Keep in mind that the FDA does not regulate over-the-counter dietary supplements like medications. That’s why it’s important to do some research and buy reputable brands.
Peppermint Oil
Peppermint isn’t just a flavoring in chewing gum and hot tea; enteric-coated peppermint oil supplements may help with gas, bloating, and Irritable Bowel Syndrome (IBS) symptoms.
Once peppermint oil reaches the intestines, it helps relax the muscles of the small intestine, easing the cramps from excess gas, and may also help reduce bloating. The good news for those with IBS is that peppermint oil has been shown to reduce abdominal pain and overall IBS symptoms.
Probiotics for Gut Health
The microbiome and all the microbes it contains play a large role in overall health, including the digestive, immune, nervous, and endocrine systems. Probiotics are one way to have a healthy microbiome.
Some foods naturally contain probiotics. Including yogurt with active, live cultures, kombucha, kefir, kimchi, and sauerkraut in your eating allows the healthy microbes they contain to populate the microbiome.
Probiotic supplements are another option for increasing the microbes in the microbiome. For bloating, the most widely researched probiotic strains are Bifidobacterium and Lactobacillus. Finding a probiotic with one or both strains is a great place to start. Your healthcare provider or a registered dietitian can help you determine the best probiotic supplement for you given your symptoms and medical history.
Vitamins That May Help with Bloating
While keeping our microbiome healthy can help with bloating, getting enough specific vitamins can also help.
B vitamins play numerous roles in the body. They create energy from food, help maintain the digestive tract, and keep the microbiome healthy. Some B vitamins also help reduce inflammation. For example, B6 or Niacin helps reduce inflammation in the large intestine. Not having enough B6 is associated with more severe IBS symptoms. A B-complex vitamin can help ensure you’re getting enough of these essential nutrients.
Vitamin D has also been associated with gastrointestinal health. In one study, Vitamin D status was associated with a healthy microbiome and reduced inflammation. While Vitamin D can be made in the skin through exposure to sunlight, about 35% of people in the US are deficient. A supplement of 800 IU daily is recognized as safe for those up to 70 years old.
Lifestyle Tips to Prevent Bloating
Reducing and preventing bloating doesn’t always mean using supplements. Some simple lifestyle changes can also help.
For example, try:
Chewing your food thoroughly
Avoiding carbonated drinks
Not using a straw for beverages
Avoiding foods that cause gas and bloating
Diaphragmatic breathing or belly breathing
Final Thoughts on Managing Bloating
Fortunately, while bloating can be a pain, it is usually temporary. By making some easy lifestyle changes, avoiding foods that cause bloating, and adding supplements when needed, you can reduce and prevent bloating bouts in the future.
You also don’t have to do it alone.
A Season dietitian can provide guidance and help you craft a personalized plan to manage your bloating. They’ll help you identify the cause and address other concerns you may have with nutrition or health. Get started toda
Vitamins and Supplements to Relieve Bloating
Some supplements are specifically targeted to help with bloating, but a trip down the aisle at the grocery store can be overwhelming. Unlike medications, dietary supplements - all of those bottles in the vitamin and mineral section of the grocery store - are not regulated by the FDA. It’s important to do your research and select supplements from reputable brands. Let’s look at the different supplements and which may be the most helpful.
*Before starting a supplement or digestive enzyme, it is important to consult your healthcare provider to ensure it will be safe and effective for you.
Digestive Enzymes
Enzymes are a part of the digestion process and break down the food you eat into tiny molecules that can be absorbed and used in your body. Your body produces them naturally, but some people’s bodies don’t make them or make enough of them. That’s when a digestive enzyme supplement can help. There are many types of digestive enzymes. Let’s take a look at some of the best ones for bloating.
One of the most popular digestive enzymes is alpha-galactosidase, better known as Bean-O. This enzyme breaks down the complex sugar in foods like beans, broccoli, onions, and cabbage and is highly effective in reducing gas and bloating.
If dairy products cause problems, taking a lactase supplement before eating them may help. Lactase is the enzyme that breaks down lactose, the sugar in milk products.
Other enzymes break down carbohydrates (amalyse), break down proteins (protease), and break down fats (lipase). If you suspect these may be the culprit of your bloating, look for supplements that contain these specific enzymes.
Keep in mind that the FDA does not regulate over-the-counter dietary supplements like medications. That’s why it’s important to do some research and buy reputable brands.
Peppermint Oil
Peppermint isn’t just a flavoring in chewing gum and hot tea; enteric-coated peppermint oil supplements may help with gas, bloating, and Irritable Bowel Syndrome (IBS) symptoms.
Once peppermint oil reaches the intestines, it helps relax the muscles of the small intestine, easing the cramps from excess gas, and may also help reduce bloating. The good news for those with IBS is that peppermint oil has been shown to reduce abdominal pain and overall IBS symptoms.
Probiotics for Gut Health
The microbiome and all the microbes it contains play a large role in overall health, including the digestive, immune, nervous, and endocrine systems. Probiotics are one way to have a healthy microbiome.
Some foods naturally contain probiotics. Including yogurt with active, live cultures, kombucha, kefir, kimchi, and sauerkraut in your eating allows the healthy microbes they contain to populate the microbiome.
Probiotic supplements are another option for increasing the microbes in the microbiome. For bloating, the most widely researched probiotic strains are Bifidobacterium and Lactobacillus. Finding a probiotic with one or both strains is a great place to start. Your healthcare provider or a registered dietitian can help you determine the best probiotic supplement for you given your symptoms and medical history.
Vitamins That May Help with Bloating
While keeping our microbiome healthy can help with bloating, getting enough specific vitamins can also help.
B vitamins play numerous roles in the body. They create energy from food, help maintain the digestive tract, and keep the microbiome healthy. Some B vitamins also help reduce inflammation. For example, B6 or Niacin helps reduce inflammation in the large intestine. Not having enough B6 is associated with more severe IBS symptoms. A B-complex vitamin can help ensure you’re getting enough of these essential nutrients.
Vitamin D has also been associated with gastrointestinal health. In one study, Vitamin D status was associated with a healthy microbiome and reduced inflammation. While Vitamin D can be made in the skin through exposure to sunlight, about 35% of people in the US are deficient. A supplement of 800 IU daily is recognized as safe for those up to 70 years old.
Lifestyle Tips to Prevent Bloating
Reducing and preventing bloating doesn’t always mean using supplements. Some simple lifestyle changes can also help.
For example, try:
Chewing your food thoroughly
Avoiding carbonated drinks
Not using a straw for beverages
Avoiding foods that cause gas and bloating
Diaphragmatic breathing or belly breathing
Final Thoughts on Managing Bloating
Fortunately, while bloating can be a pain, it is usually temporary. By making some easy lifestyle changes, avoiding foods that cause bloating, and adding supplements when needed, you can reduce and prevent bloating bouts in the future.
You also don’t have to do it alone.
A Season dietitian can provide guidance and help you craft a personalized plan to manage your bloating. They’ll help you identify the cause and address other concerns you may have with nutrition or health. Get started toda
Vitamins and Supplements to Relieve Bloating
Some supplements are specifically targeted to help with bloating, but a trip down the aisle at the grocery store can be overwhelming. Unlike medications, dietary supplements - all of those bottles in the vitamin and mineral section of the grocery store - are not regulated by the FDA. It’s important to do your research and select supplements from reputable brands. Let’s look at the different supplements and which may be the most helpful.
*Before starting a supplement or digestive enzyme, it is important to consult your healthcare provider to ensure it will be safe and effective for you.
Digestive Enzymes
Enzymes are a part of the digestion process and break down the food you eat into tiny molecules that can be absorbed and used in your body. Your body produces them naturally, but some people’s bodies don’t make them or make enough of them. That’s when a digestive enzyme supplement can help. There are many types of digestive enzymes. Let’s take a look at some of the best ones for bloating.
One of the most popular digestive enzymes is alpha-galactosidase, better known as Bean-O. This enzyme breaks down the complex sugar in foods like beans, broccoli, onions, and cabbage and is highly effective in reducing gas and bloating.
If dairy products cause problems, taking a lactase supplement before eating them may help. Lactase is the enzyme that breaks down lactose, the sugar in milk products.
Other enzymes break down carbohydrates (amalyse), break down proteins (protease), and break down fats (lipase). If you suspect these may be the culprit of your bloating, look for supplements that contain these specific enzymes.
Keep in mind that the FDA does not regulate over-the-counter dietary supplements like medications. That’s why it’s important to do some research and buy reputable brands.
Peppermint Oil
Peppermint isn’t just a flavoring in chewing gum and hot tea; enteric-coated peppermint oil supplements may help with gas, bloating, and Irritable Bowel Syndrome (IBS) symptoms.
Once peppermint oil reaches the intestines, it helps relax the muscles of the small intestine, easing the cramps from excess gas, and may also help reduce bloating. The good news for those with IBS is that peppermint oil has been shown to reduce abdominal pain and overall IBS symptoms.
Probiotics for Gut Health
The microbiome and all the microbes it contains play a large role in overall health, including the digestive, immune, nervous, and endocrine systems. Probiotics are one way to have a healthy microbiome.
Some foods naturally contain probiotics. Including yogurt with active, live cultures, kombucha, kefir, kimchi, and sauerkraut in your eating allows the healthy microbes they contain to populate the microbiome.
Probiotic supplements are another option for increasing the microbes in the microbiome. For bloating, the most widely researched probiotic strains are Bifidobacterium and Lactobacillus. Finding a probiotic with one or both strains is a great place to start. Your healthcare provider or a registered dietitian can help you determine the best probiotic supplement for you given your symptoms and medical history.
Vitamins That May Help with Bloating
While keeping our microbiome healthy can help with bloating, getting enough specific vitamins can also help.
B vitamins play numerous roles in the body. They create energy from food, help maintain the digestive tract, and keep the microbiome healthy. Some B vitamins also help reduce inflammation. For example, B6 or Niacin helps reduce inflammation in the large intestine. Not having enough B6 is associated with more severe IBS symptoms. A B-complex vitamin can help ensure you’re getting enough of these essential nutrients.
Vitamin D has also been associated with gastrointestinal health. In one study, Vitamin D status was associated with a healthy microbiome and reduced inflammation. While Vitamin D can be made in the skin through exposure to sunlight, about 35% of people in the US are deficient. A supplement of 800 IU daily is recognized as safe for those up to 70 years old.
Lifestyle Tips to Prevent Bloating
Reducing and preventing bloating doesn’t always mean using supplements. Some simple lifestyle changes can also help.
For example, try:
Chewing your food thoroughly
Avoiding carbonated drinks
Not using a straw for beverages
Avoiding foods that cause gas and bloating
Diaphragmatic breathing or belly breathing
Final Thoughts on Managing Bloating
Fortunately, while bloating can be a pain, it is usually temporary. By making some easy lifestyle changes, avoiding foods that cause bloating, and adding supplements when needed, you can reduce and prevent bloating bouts in the future.
You also don’t have to do it alone.
A Season dietitian can provide guidance and help you craft a personalized plan to manage your bloating. They’ll help you identify the cause and address other concerns you may have with nutrition or health. Get started toda
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
