What Actually Works for Bloating?
Bloating supplements promise flat stomachs. Most don't address the actual cause. Here's what research supports, and what you should investigate first.
TL;DR
Best evidence: Digestive enzymes (for specific deficiencies), Peppermint oil (IBS), Probiotics (specific strains). Moderate evidence: Ginger, Fennel. Doesn't work: Most "debloat" supplements, apple cider vinegar.
First: Find The Cause
Lactose, FODMAPs, gluten sensitivities cause bloating
Note: Common causes. Supplements won't fix if this is the issue.
Eating fast, carbonated drinks, chewing gum cause bloating
Note: Simple fixes before supplements.
Strong Evidence
Relaxes gut muscles, reduces IBS-related bloating
Note: Must be enteric-coated to avoid heartburn.
Digests lactose if lactose intolerant
Note: Only helps if lactose is the cause.
B. infantis 35624, L. plantarum reduce bloating in IBS
Note: Generic probiotics won't work. Specific strains matter.
Moderate Evidence
Speeds gastric emptying, reduces gas
Note: Traditional remedy with some research support.
Carminative effect, reduces gas
Note: Gentle, safe, traditional use.
May absorb excess gas
Note: Can interfere with medication absorption. Time carefully.
Doesn't Work
No evidence for bloating relief
Note: Internet myth. May damage tooth enamel.
Usually random herb blends with no research
Note: Marketing, not medicine.
Don't help unless you have specific deficiency
Note: Your body makes enzymes. Adding more rarely helps.
Real Talk
Bloating has a cause. Food intolerance, eating too fast, swallowing air, SIBO, IBS. Supplements treat symptoms, not causes. Figure out WHY you bloat before throwing pills at it. An elimination diet is worth more than any supplement.
What Else Actually Helps
- Low-FODMAP diet. gold standard for IBS bloating
- Eat slowly. swallowing air causes bloating
- Avoid carbonated drinks. obvious but ignored
- Regular movement. helps motility
- Stress management. gut-brain connection is real
The Bottom Line
Find the cause first. Peppermint oil works for IBS. Lactase if lactose intolerant. Specific probiotics can help. Skip the "debloat" supplements with random ingredients.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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