Bloating is a symptom, not a diagnosis. Supplements can help certain causes. But if you're bloated constantly, figure out why before throwing supplements at it.
Supplements That Can Help
Digestive enzymes - Help break down food you struggle with - Lactase for dairy, alpha-galactosidase (Beano) for beans - Take right before meals - Works immediately if enzymes are your issue
Probiotics (specific strains) - Bifidobacterium infantis 35624 studied for IBS bloating - Lactobacillus plantarum 299v for gas - Not all probiotics help. Strain specificity matters.
Peppermint oil (enteric-coated) - Relaxes intestinal muscles - IBgard brand has studies - Take between meals
Ginger - Traditional remedy, some evidence - Helps with gastric motility - 250mg 4x daily in studies
What's Causing Your Bloating?
Supplements help certain causes:
Food intolerances - Enzymes can help Dysbiosis - Probiotics may help Slow motility - Ginger, magnesium Swallowed air - Supplements won't help much
Supplements don't help: - Eating too fast - SIBO (need different treatment) - Food sensitivities (need elimination) - Constipation (fiber, magnesium) - Serious digestive conditions
Red Flags to Watch
See a doctor if bloating comes with: - Unexplained weight loss - Blood in stool - Severe abdominal pain - Persistent changes in bowel habits - Bloating that keeps getting worse
These could indicate conditions that need proper diagnosis, not supplements.