There are other causes of stomach pain, gas, and bloating than the occasional holiday feast. Even if you haven’t had a substantial meal, it may still occur. Bloating occasionally even results in apparent abdominal enlargement, or distention.
Although many individuals occasionally feel bloated, it can be difficult to feel this way frequently. While a buildup of gas in the stomach is typically the cause of bloating, other conditions including constipation, indigestion, or irritable bowel syndrome may also contribute to it (IBS). Fortunately, many approaches and strategies can help with bloating relief and digestion improvement to keep you feeling your best.
The following seven supplements could aid in reducing bloating.
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Probiotics
An assortment of healthy bacteria called probiotics can be found in the gut. They have been associated with a number of health advantages. Studies have suggested that increasing your intake of probiotics, which are found in both dietary sources and supplements, may enhance gut health. One extensive evaluation of 70 trials found that probiotics helped some IBS sufferers with bloating and regularity. Similar findings were found in another analysis, which stated that probiotics lessened the severity of a number of IBS symptoms, including bloating, gas, and abdominal distension.
According to some research, probiotics may also be effective in treating ulcerative colitis and other digestive disorders like diarrhea.
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Ginger
Ginger is a herb that is frequently taken as a supplement to cure nausea, vomiting, and morning sickness as well as digestive discomfort. According to some research, ginger may also aid in preventing bloating. An earlier study found that ginger accelerated stomach emptying rates in persons with dyspepsia, and this result may help lessen bloating.
In 178 women who had cesarean births, also known as C-sections, ginger was found to be more effective than a placebo at reducing the degree of abdominal distension, according to another study. Additionally, a mouse study indicated that ginger greatly reduced intestinal inflammation, which in turn reduced IBS symptoms.
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Peppermint Oil
A natural supplement called peppermint oil is well known for its anti-inflammatory and antioxidant effects. Additionally, it contains L-menthol, a substance that treats digestive problems by reducing intestinal muscular spasms. In a study of 12 research, peppermint oil was found to be well tolerated and to lessen IBS symptoms when compared to a placebo. IBS symptoms were reduced by 40% after 4 weeks when peppermint oil was taken three times daily by 72 IBS sufferers, according to another study. In addition, a review of nine research found that peppermint oil may greatly reduce IBS side effects while dramatically reducing gastrointestinal pain and other symptoms.
If peppermint oil provides comparable advantages for people without IBS, more research is required to confirm this.
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Cinnamon Oil
Traditional medicine frequently uses cinnamon oil to treat bloating as well as other digestive issues. According to a recent study, taking a capsule containing cinnamon oil for six weeks dramatically reduced gastrointestinal symptoms when compared to taking a placebo. Participants did, however, notice less bloating, but the difference was not statistically significant. Several anti-inflammatory substances, including cinnamaldehyde and methoxycinnamaldehyde, are also found in cinnamon. In a study on animals, cinnamon reduced the inflammation-related markers in mice with colitis, which may help prevent bloating.
To validate how cinnamon oil impacts inflammation and bloating in people, more research is necessary.
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Digestive enzymes
In order to facilitate normal digestion, digestive enzymes assist in dissolving the nutrients in food into smaller molecules. Even though your body naturally produces digestive enzymes, occasionally taking a digestive enzyme supplement may help reduce bloating. One tiny trial found that digestive enzymes were equally helpful at treating typical gastrointestinal problems like bloating, nausea, and indigestion as a prescription drug.
Another study with 40 participants found that digestive enzymes greatly reduced certain indigestion symptoms, including bloating. Some digestive enzymes, such as lactase, may also help those who are lactose intolerant avoid symptoms. When meals containing lactose, a type of sugar found in milk, are taken, people with lactose intolerance experience symptoms like gas, bloating, and stomach pain.
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Psyllium
Plantago ovata, a herb found in many regions of South Asia, Europe, and North America, is the source of the fiber known as psyllium. It is frequently obtained as a supplement and helps treat constipation, a typical cause of bloating, by giving your stools more weight. One study found that ingesting 10 grams of psyllium twice daily reduced body weight, blood sugar, cholesterol, and constipation symptoms in 51 patients with type 2 diabetes and constipation compared to a control group.
A different, smaller study discovered that psyllium pulled water into feces to facilitate passing and avoid constipation. Furthermore, psyllium greatly reduced intestinal inflammation in one animal study, which may assist to improve bloating and digestive problems.
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Vitamin D
When exposed to sunlight, your skin cells make vitamin D, sometimes referred to as the sunshine vitamin. It can be difficult to meet your needs because this nutrient is naturally present in so few food sources. If you are vitamin D deficient, taking a supplement can be a simple method to enhance your intake and may even help to reduce gas. Taking 50,000 IU of vitamin D every two weeks for six months significantly reduced stomach discomfort, bloating, gas, and other gastrointestinal symptoms, according to one study involving 90 IBS patients.
Another study looked at 44 premenstrual syndromes (PMS) sufferers who were vitamin D deficient. It was shown that taking a vitamin D supplement for four months reduced the number of inflammation-related biomarkers and lessened PMS symptoms, which frequently include cramps, stomach pain, constipation, and bloating. However, a study of 74 IBS patients found that taking 50,000 IU of vitamin D per week for nine weeks reduced symptom severity and improved quality of life, but did not reduce bloating when compared to those in a control group.
It is significant to remember that 4,000 IUs of vitamin D daily is the tolerated upper limit for humans. More research is required to determine how vitamin D supplementation may impact bloating, particularly in those who do not have a deficit.
Conclusion
Even though bloating can be unpleasant, several nutrients might make you feel more like yourself. Some nutrients may help with other digestive issues like gas, constipation, and stomach pain in addition to lowering bloating.
Remember to consult your doctor if your bloating persists or is accompanied by other symptoms including nausea, vomiting, diarrhea, or accidental weight loss to determine whether you require extra therapy.
