5 Best Supplements for Bloating and Gut Health
Bloating happens to the best of us. Sometimes it’s just an occasional annoyance, but if you find yourself dealing with it regularly, it can be downright uncomfortable. While excess gas is a common culprit, bloating can also stem from indigestion, constipation, or gut imbalances like Irritable Bowel Syndrome (IBS). We’ve curated a list of the best supplements for gut health and bloating to help restore digestive balance and improve gut function.
Top 5 Supplements for Gut Health
1. Probiotics
Probiotics are live bacteria and yeasts that support a healthy gut microbiome. They’re found in fermented foods and supplements.
These beneficial microorganisms help improve digestion, reduce bloating, and promote overall gut health. Research shows that probiotics can relieve symptoms of Irritable Bowel Syndrome (IBS), including gas, abdominal distension, and irregular bowel movements.
A review of 70 studies found that probiotics improved bloating and digestive regularity, particularly in Irritable Bowel Syndrome (IBS) patients. Another study reported that probiotics helped reduce gas, stomach discomfort, and inflammation in the gut.
For those in Nigeria looking to incorporate probiotic-rich foods into their diet, local fermented foods like ogiri (fermented oil seeds), kunu (fermented millet drink), fufu (fermented cassava), iru (locust beans), and wara (local cheese) are excellent sources. Adding these to your meals can naturally support gut health while enhancing the flavors of traditional dishes.
Beyond bloating relief, probiotics may also support gut health in other ways, such as aiding digestion and reducing inflammation.
2. Ginger
Ginger has long been used as a natural remedy for digestive distress, and modern research backs its effectiveness in reducing bloating. It aids digestion by accelerating stomach emptying, which prevents gas buildup.
A study published in 2011 by researchers at Taiwan's Chang Gung University College of Medicine found that patients with chronic indigestion who consumed powdered ginger before a meal experienced a 50% faster gastric emptying rate, leading to reduced symptoms of indigestion, such as abdominal pain.
Another study concluded that ginger was effective in relieving abdominal distention and improving the ability to eat post-surgery.
Additionally, animal studies suggest that ginger reduces gut inflammation, making it beneficial for those with Irritable Bowel Syndrome (IBS).
Ginger can be taken as a supplement or consumed as fresh ginger tea, dried powder, or in meals. Adding ginger to your diet can be a simple yet powerful way to improve digestion and relieve bloating.
3. Peppermint Oil
Peppermint oil is widely known for its ability to ease digestive discomfort. Its active compound, L-menthol, has antispasmodic properties that help relax intestinal muscles, reducing bloating, cramping, and gas.
A review of 12 studies found that peppermint oil significantly improved Irritable Bowel Syndrome (IBS) symptoms, including bloating and stomach pain.
Another study revealed that Irritable Bowel Syndrome (IBS) patients who took peppermint oil three times a day saw a 40% reduction in symptoms within four weeks.
Additional research suggests that peppermint oil may be among the top gut health supplements for relieving digestive issues with minimal side effects.
Peppermint oil is available in capsule form, but drinking peppermint tea can also offer similar benefits for gut health.
4. Vitamin D
Vitamin D plays a crucial role in overall health, including digestive function. Low levels of vitamin D have been linked to an increased risk of gut-related issues like IBS and bloating.
One study involving 90 Irritable Bowel Syndrome (IBS) patients found that taking high doses of vitamin D significantly reduced bloating, stomach pain, and gas.
Another study in women with premenstrual syndrome (PMS) showed that vitamin D supplementation reduced inflammation and digestive discomfort.
However, a separate study found that while vitamin D improved quality of life and symptom severity in Irritable Bowel Syndrome (IBS) patients, it didn’t significantly affect bloating.
If you’re deficient, supplementing with vitamin D or increasing sun exposure can be a great way to support gut health.
5. DSAW Gut Healing Kits
DSAW Gut Healing Kits are specially formulated supplement packs designed to restore gut health by addressing issues like bloating, inflammation, and gut lining damage.
Using a restore gut health supplement can be particularly beneficial for those dealing with conditions like leaky gut syndrome, IBS, acid reflux, SIBO (Small Intestinal Bacterial Overgrowth), and candida overgrowth.
A well-rounded gut healing kit helps reduce bloating, repair the intestinal lining, and enhance nutrient absorption.
The Bottom Line
Bloating may be frustrating, but the right supplements can make a difference. From probiotics and ginger to vitamin D and gut-supporting formulas, there are plenty of natural ways to support digestion and feel more comfortable.
However, if bloating is persistent or comes with other symptoms like nausea, vomiting, or unexplained weight loss, it’s best to check in with a healthcare provider.
Real Question about Gut Health
What is the best medicine for gut health?
The best medicine for gut health depends on the underlying issue. Probiotics, digestive enzymes, and gut-healing supplements can help restore balance, while fiber and prebiotics support healthy digestion.
If you have severe digestive issues, consulting a doctor for medical advice is recommended.
What are the best supplements for gut health and bloating?
Some of the best supplements for gut health and bloating include probiotics, ginger, peppermint oil, and vitamin D. These supplements help regulate digestion, reduce inflammation, and alleviate bloating.
That said, A comprehensive gut healing kit, prioritizing gut health is a step toward better overall health.
Are there specific gut health supplements for men?
Yes, there are men's gut health supplements designed to support digestion and overall gut function. These often contain probiotics, digestive enzymes, and nutrients that promote gut microbiome balance and nutrient absorption.
What is a good restore gut health supplement?
A restore gut health supplement typically includes probiotics, prebiotics, L-glutamine, and anti-inflammatory ingredients to repair gut lining and improve digestion. Look for supplements that target bloating, inflammation, and gut flora balance.
What are the top gut health supplements?
The top gut health supplements include probiotics, digestive enzymes, L-glutamine, fiber, and anti-inflammatory herbs like ginger and peppermint. These supplements help optimize digestion and promote long-term gut health.
Which men's gut health supplements are most effective?
The most effective men's gut health supplements contain probiotics, digestive enzymes, and prebiotics to enhance nutrient absorption, reduce bloating, and improve overall digestive function. Choosing a supplement with a variety of beneficial bacteria strains can be particularly helpful.