Is there a quicker way to ruin your day than a bad case of bloating?
In the best-case scenario, you find yourself wondering why the button on your jeans that fit you an hour ago feels like it is about to pop off as you walk about. In the worst case, it leaves you lying on the couch, clutching your stomach and wondering why the universe is trying to kill you.
Fortunately, there are many supplements that can lessen the discomfort caused by this annoying but pretty common issue. So let’s talk about some supplements that will help you get rid of bloating, regardless of what caused it, a salty food binge, a hangover, or an especially greasy breakfast.
Peppermint oil
There is much more to peppermint than just the flavor of your favorite gum (or toothpaste). It is a naturally occurring carminative, a kind of herb used to stop or lessen gas production. It functions by calming down muscular spasms.
Want to know the whole process?
Well, you know that calcium is essential for strong bones and teeth, but you may not know that it is also important for muscular contraction. Without getting too technical, muscles contract as calcium is absorbed into them from the blood.
As the calcium starts to dissipate again, the muscle begins to relax. The digestive system goes through the same process. Rather than moving food through your digestive system just by gravity, your gut functions as a muscle-lined tube, and food is gently forced through it. Peppermint blocks calcium uptake while relaxing the muscles and allowing trapped air, liquid, or gas that is stuck to move. You can find peppermint supplements in multiple forms. You can take tablets or capsules or make light and refreshing peppermint tea.
Probiotics
Probiotics have an essential role in maintaining overall gut health. Studies have indicated that increasing your intake of probiotics improves gut health significantly. They are the healthy bacteria that live inside your body. They help break down food and allow our bodies to absorb more nutrients. Bloating and other bowel problems may occur in your body if there are insufficient numbers of these probiotics available.
They are especially beneficial for people experiencing bloating brought on by a dietary intolerance. They create digestive enzymes that help break down carbohydrates and make them easier for our digestive systems to process. These “friendly bacteria” are present in fermented foods such as miso, kimchi, and yogurt. If you cannot add these foods to your diet, find a supplement containing Lactobacillus acidophilus, a living bacteria that comes in powder, capsule, or tablet form.
Ginger
Bloating is often caused by indigestion, and ginger has the ability to reduce indigestion; this can prevent bloating from starting in the first place. According to studies, ginger helps to soothe digestive distress, stimulate digestive juices, speed up stomach emptying, and reduce gas, bloating, and cramping in the intestines. It decreases pressure on the intestines and helps in the passage of food through the small and large intestines.
Ginger thins the blood and improves circulation, which further helps to reduce bloating. The active compound in ginger, gingerols, is also a powerful painkiller, making them excellent in treating the stomach pain that frequently comes along with bloating. Many supplements offer ginger in capsule form, but powdered supplements are also widely available. Even though ginger teas are excellent and can help with digestion, they are less concentrated than supplements made with pure ginger extract.
There aren’t many adverse effects associated with ginger pills, though taking too much at once may cause stomach pain and discomfort. And if you are on medications, especially blood thinners, it is best to stay away from ginger supplements.
Cinnamon oil
Let’s begin with the basics. The food you eat is digested by your intestinal tract, and gases are created during the breakdown of food. Researchers from Australia investigated the potential impact of cinnamon on post-meal gas production.
According to the study, cinnamon reduces the amount of stomach acid and pepsin (a digestive enzyme) secreted by the stomach walls after eating. This lowers CO2 gas, elevates pH, reduces metabolic heat, and cools your stomach. All of this supports the integrity of stomach walls and improve overall health. Also, it inhibits prostaglandin production and relieves the stomach’s discomfort brought on by trapped and excessive gas.
Sadly, eating a whole tray of cinnamon rolls won’t provide you with all these benefits. But you can find cinnamon essential oil at your nearby health food store or online store. Make sure the essential oil is therapeutic-grade, organic, and 100 percent pure. Though there are no side effects reported, it is still best to avoid cinnamon supplements if you are taking diabetic medications.
Digestive enzymes
Digestive enzymes help break down the food’s nutrients into smaller compounds and help with digestion. Even though your body naturally produces digestive enzymes, sometimes taking a digestive enzyme supplement can help reduce bloating. One small study found that digestive enzymes were as effective as prescription medications at treating common gastrointestinal problems like bloating, nausea, and indigestion. Another study with 40 participants found that digestive enzymes significantly reduced several indigestion symptoms, including bloating.
Some digestive enzymes like lactase are especially beneficial for those who are lactose intolerant. When meals containing lactose, a type of sugar found in milk, are consumed, people with lactose intolerance commonly experience symptoms including gas, bloating, and stomach pain. Some digestive enzyme supplements may interact with antacids and diabetes medications. But remember, It is always wise to see your doctor before taking a new supplement. They can help you to find out whether the supplement will work well with your other medications or any existing health conditions.
Psyllium
Psyllium husk is a popular fiber source that is available in powder form. Like other fiber foods, psyllium husk promotes bowel movements and protects against constipation, which is a common cause of bloating. This means that it absorbs water in your gut, facilitates bowel movements, and helps in promoting regularity without increasing flatulence.
Furthermore, an animal study indicates that psyllium significantly reduces intestinal inflammation, which further helps to improve bloating and digestive problems. Start slowly and gradually add extra fiber to your diet for the best results. Although it also comes in capsule form, psyllium husk is most frequently sold as a powder that can be mixed into a beverage. Most people tolerate psyllium well. However, those who are sensitive to fiber may experience some moderate side effects, such as stomach pain or nausea.
Vitamin D
Vitamin D is also known as the sunshine vitamin because sunlight helps our bodies to convert nutrients into this essential vitamin. This nutrient is frequently lacking in the diets of those who live in permanently cloudy regions. It is produced by sunlight, some foods, and skin cells. Since vitamin D-containing foods are few and difficult to find, many people don’t get enough of them. If you don’t get enough vitamin D, vitamin D deficiency could be the cause of gas and gas-related bloating.
In fact, the research found that people with higher vitamin D levels generally experienced fewer gastrointestinal problems. Vitamin D helps to heal your stomach and reduce inflammation. As a result, your microbiota, the community of bacteria living in your gut, becomes healthier, enhancing digestion and decreasing bloating.
However, do not forget to check the dosage before purchasing supplements. The daily intake level that is least likely to have a harmful effect on health is known as the Tolerable Upper Intake Level (UL). The UL for vitamin D is 4,000 IU (100 mcg) for adults and kids aged nine and older. Also, choose vitamin D3 (cholecalciferol), as it is 2-3 times more effective than vitamin D2 (ergocalciferol).
Chamomile
The herb chamomile is well known for its calming effects. The flowering tops of the chamomile plants are used to create teas, liquid extracts, capsules, and tablets. Like many other carminatives we have discussed, chamomile effectively calms the muscles in the digestive tract. Also, it protects the lining of the intestines while helping with any gassy buildup.
Moreover, chamomile has anti-inflammatory effects that could ease digestive disorders, including irritable bowel syndrome. There is no standardized chamomile dosage. In studies, daily doses of capsules between 900 and 1200 milligrams have been used. The most popular form is tea, which some people drink one to four cups of each day. However, it is recommended to not use it if you are pregnant, breastfeeding, for children under 12 years of age, or have liver or renal disease. Also, chamomile should not be used by people who are allergic to plants in the Asteraceae family.
Fennel
Although fennel seeds are tiny, they are powerful. Just one tablespoon of fennel seed contains more than 2 grams of fiber, an important contributor to healthy digestion. The antibacterial properties of fennel seeds could help keep pathogens in your gut under control, especially if bloating is because of food poisoning or food intolerance. Staphylococcus aureus and Escherichia coli, bacteria that can cause gastrointestinal infections and dysbiosis, may also be suppressed by fennel.
The fact that fennel seeds are anti-inflammatory is also good news for a bloated stomach. Research suggests that anethole, an anti-inflammatory compound in fennel seeds, could relieve discomfort and stress in your intestines. Intestines that are more relaxed are more effective in their task of leading solids and gases to the exit.
Who should avoid it?
Well, if you are pregnant, breastfeeding, or have ovarian, uterine, or endometrial cancer, it is best to avoid fennel supplements. Though digestive issues like bloating are common and personal, they don’t have to become your routine. You can prevent bloating by using these supplements and making lifestyle changes like eating more slowly, quitting smoking, or avoiding anything that upsets your stomach. And most importantly, if your bloating does not go away or gets worse, do not hesitate to get medical attention. Sometimes when we self-diagnose, we miss the big picture or the real issue. Therefore, by using anti-bloating drugs, you reduce the symptoms temporarily but do not solve the main issue. This could make an underlying condition worse and more problematic.
