Bloating is a common experience, which is often related to dietary factors. It is usually mild, but in some cases it can be severe. Here, we take a quick look at the causes of bloating. Then, we discuss four of the best supplements which could mitigate bloating.
What Causes Bloating?
Bloating is a distinct sensation, one characterized by fullness, pressure, and even tightness in the belly (especially after eating a big meal). Bloating can also cause an apparently distended stomach, and that be accompanied by flatulence, burping, and pain. It is most often the result of dietary causes. This experience is usually temporary, and occasional. But for some people, bloating is a repeated phenomenon.
There are multiple potential causes for bloating. One is the buildup of gas, leading to bloating and pain; this is common in individuals with intestinal bowel syndrome (IBS). Bloating can also result from constipation, as backed-up stool can contribute to further gas buildup. It could also be caused by gastroparesis (delayed stomach emptying) or small intestinal bacterial overgrowth (SIBO); both of these conditions lead to excess gas buildup.
Over-the-counter treatments, including the use of dietary supplements, is commonly recommended to prevent and mitigate bloating. Dietary means to prevent bloating include staying hydrated, eating fiber-containing foods, staying active, avoiding processed foods, and eating your meal portions mindfully.
Supplements for Dealing with Bloating
Probiotics are one of the most-recommended supplements for bloating. Consuming these positive, healthy bacteria improves the gut microbiome, thereby supporting digestion and reducing bloating. A probiotic supplement containing lactobacillus and bifidobacterium is most ideal for reducing bloating and experiencing other intestinal benefits as well.
Lactase is a digestive enzyme made available in supplement form. Supplementing with this enzyme could reduce and prevent bloating, especially for people with lactose intolerance. This enzyme is helpful because, like other digestive enzymes, it breaks down food particles, making a major contribution to effective digestion. Research shows that supplementing with lactase has been comparably effective to certain prescription medications when it comes to treating bloating, and other gastrointestinal issues, as well.
Psyllium is a natural fiber derived from the Plantago ovata herb which is recommended for treating bloating as well as some other gastrointestinal issues. It relieves bloating by adding bulk to stools, thereby easing their passage, and reducing constipation. Some research suggests psyllium could also help relieve inflammation, which could help further reduce bloating.
Vitamin D has been shown to have a strong correlation with reduced bloating, especially in the context of disorders which cause this symptom. Research shows that regular supplementation with vitamin D over multiple months can reduce bloating associated with IBS, as well as bloating (and other symptoms) associated with premenstrual syndrome. A vitamin D supplement can be very useful for reducing bloating, especially for those who are or may be deficient in this crucial vitamin.
If you or someone in your household experiences bloating, one or more of these natural remedies ought to be a first line of treatment for it. Consider how these could help, in the context of mindful eating. Talk to your healthcare provider before taking a supplement of any kind, checking for, among other things, that such a natural remedy won’t in any way interact with any prescription medications you might be taking.