Key takeaways

  • Probiotics and peppermint oil have been shown to improve symptoms of irritable bowel syndrome (IBS), including bloating.
  • Ginger may help speed stomach emptying and reduce gut inflammation. Cinnamon oil also contains anti-inflammatory compounds that may help decrease symptoms of indigestion.
  • Digestive enzymes may help treat bloating. Specific enzymes, such as lactase, may be beneficial for those with lactose intolerance.
  • Psyllium fiber may help prevent constipation and reduce inflammation in the intestines, which could decrease bloating.
  • Some research shows that taking a vitamin D supplement may help reduce bloating if you are deficient in the nutrient.

Many people experience bloating from time to time, but feeling bloated regularly can be uncomfortable. While it’s usually caused by a buildup of gas in the stomach, it could also be due to constipation, indigestion, or IBS.

It’s important to consult a healthcare professional before trying a new supplement, especially if you take over-the-counter or prescription medications. Some supplements can cause interactions when taken together or alongside other substances.

Probiotics are beneficial bacteria found in the gut. Available in both food sources and supplements, some studies have shown that increasing your intake of probiotics may help support gut health.

According to a 2018 review of 70 studies, probiotics improved bloating and regularity in some people with IBS.

A 2015 review had similar findings. Researchers reported that probiotics decreased the severity of several IBS symptoms, including bloating, gas, and abdominal distension.

Some research suggests that probiotics may also help treat other digestive concerns, including diarrhea and ulcerative colitis.

Ginger is an herb commonly taken as a supplement to relieve digestive distress and treat nausea, vomiting, and morning sickness. Some research has also found that it may help prevent bloating.

According to a 2011 study, ginger speeds stomach emptying rates among people experiencing indigestion, which may help reduce bloating.

A 2018 study showed that ginger decreased the severity of abdominal distension in 178 people who underwent cesarean deliveries — also known as C-sections — compared with a placebo.

Furthermore, a 2020 study in rats found that ginger significantly improved symptoms of IBS by decreasing inflammation in the gut.

Peppermint oil is an herbal supplement known for its antioxidant and anti-inflammatory properties. It also contains L-menthol, a compound that suppresses muscle spasms in the intestines to help treat digestive issues.

A 2019 review of 12 studies found that peppermint oil was well tolerated and reduced symptoms of IBS compared with a placebo.

A 2015 study in 72 people with IBS showed that taking peppermint oil 3 times daily decreased symptoms of IBS by 40% after 4 weeks.

Additionally, a 2014 review of nine studies reported that peppermint oil may significantly improve abdominal pain and other symptoms of IBS with minimal adverse side effects.

More research is needed to determine whether peppermint oil offers similar benefits for those without IBS.

Cinnamon oil is widely used in traditional medicine to treat a variety of digestive ailments, including bloating.

A 2021 study showed that taking a capsule with cinnamon oil significantly decreased symptoms of indigestion after 6 weeks compared with a placebo. However, while participants experienced reductions in bloating, the difference was not statistically significant.

Cinnamon also contains several anti-inflammatory compounds. A 2017 animal study found that cinnamon decreased markers of inflammation in mice with colitis, which may help prevent bloating.

However, further research is needed to confirm how cinnamon oil affects inflammation and bloating in humans.

Digestive enzymes help break down the nutrients in foods into smaller compounds to promote proper digestion. Although your body produces digestive enzymes naturally, a supplement may help alleviate bloating in some cases.

One small 2014 study showed that digestive enzymes were as effective as a prescription medication at treating common gastrointestinal symptoms like bloating, nausea, and indigestion.

A 2018 study including 40 people reported that digestive enzymes significantly reduced multiple symptoms of indigestion, including bloating.

Certain digestive enzymes, such as lactase, may also help prevent symptoms among people with lactose intolerance.

Lactose intolerance is a common condition that causes issues like gas, bloating, and stomach pain when foods containing lactose — a type of sugar found in milk — are consumed.

Psyllium is a fiber derived from Plantago ovata, an herb grown in many parts of South Asia, Europe, and North America. Often found in supplement form, it adds bulk to stools to relieve constipation, a common cause of bloating.

A 2018 study of 51 people with type 2 diabetes and constipation found that taking 10 grams of psyllium twice daily improved constipation symptoms and decreased blood sugar, cholesterol, and body weight compared to the control group.

A small 2019 study found that psyllium drew water into stools to ease their passage and prevent constipation.

Furthermore, one 2017 animal study showed that psyllium significantly decreased intestinal inflammation, which may help relieve bloating and digestive symptoms.

When exposed to the sun, skin cells produce vitamin D. Very few food sources naturally contain this nutrient, making it challenging to meet your needs.

If you’re deficient in vitamin D, taking a supplement can be an easy way to increase your intake — and it may potentially prevent bloating.

A 2017 study involving 90 people with IBS found that taking 50,000 IU of vitamin D every two weeks for six months significantly improved stomach pain, bloating, gas, and other gastrointestinal symptoms.

A 2019 study evaluated 44 people with premenstrual syndrome (PMS) who were deficient in vitamin D. Taking a supplement for 4 months appeared to decrease several markers of inflammation and improve PMS symptoms, which often include stomach pain, cramps, constipation, and bloating.

On the other hand, a 2020 study in 74 people with IBS showed that taking 50,000 IU per week of vitamin D for 9 weeks improved symptom severity and quality of life but did not affect bloating, compared with a control group.

It’s important to note that the tolerable upper limit for vitamin D supplementation for adults is 4,000 IUs daily. Additional studies are needed to understand how vitamin D supplements may affect bloating, especially among people without a deficiency.

Some supplements may reduce bloating and improve other digestive ailments, including gas, constipation, and stomach pain.

Consult a healthcare professional if your bloating doesn’t resolve or is accompanied by other symptoms, such as nausea, vomiting, diarrhea, or unintentional weight loss. Additional treatment may be needed.