Supplements for Bloating

Supplements such as probiotics, peppermint oil, digestive enzymes, activated charcoal, and fibre may help relieve bloating, depending on the underlying cause. Each works differently and isn’t suitable for everyone. Consulting a Functional Medicine Practitioner or nutritionist can help identify the root cause of bloating with gut health tests and ensure supplements are used safely and effectively as part of a personalised plan.

If your stomach often feels swollen, tight, or uncomfortable after eating, you might be wondering whether a supplement could help relieve the bloating. With so many products on the market promising flatter stomachs and better digestion, it’s easy to feel overwhelmed and not quite sure where to start.

At IBS Clinics, we often get asked about the effectiveness of supplements for bloating. The answer is: sometimes, but it depends on the cause of your bloating, your overall gut health, and whether the supplement is right for you.

In this article, we’ll explain how to tell if you’re truly experiencing bloating (and not something else), which supplements may help, how they work, and who they’re most likely to benefit. We’ll also explore when supplements might not be appropriate and how working with a Functional Medicine Practitioner or nutritionist can help you choose the safest and most effective path forward. For more information on natural approaches to optimum digestive health, take a look at our article How to Improve Gut Health Naturally.

Let’s begin with what bloating really feels like and why it’s not the same for everyone.

What Is Bloating: How Can You Tell If You’re Experiencing It?

Bloating is one of the most common digestive complaints but it’s also one of the most misunderstood. While many people use the term to describe a “full” or “uncomfortable” feeling in the stomach, it can mean slightly different things depending on what’s actually going on in the gut.

Common symptoms of bloating include:

A sense of pressure or tightness in the abdomen
Visible swelling or distension of the stomach area
Feeling full very quickly, even after small meals
Excess gas or rumbling sensations
Discomfort or heaviness, often worse as the day goes on

For some, bloating is mild and short-lived. For others, it can be painful, frequent, and affect quality of life, especially when linked to IBS, food sensitivities, or gut dysbiosis.

Is it bloating or something else?

Not all abdominal discomfort is caused by bloating. For example:

Water retention may cause general puffiness but not digestive symptoms
Constipation can cause distension and pressure without gas
Abdominal fat is constant and doesn’t change from hour to hour
Serious conditions (like ovarian or liver issues) can mimic bloating and need urgent assessment if symptoms are new, severe, or persistent

That’s why it’s important to pay attention to how your symptoms behave and whether they respond to food, stress, or movement.

Occasional vs persistent bloating

Occasional bloating after a heavy meal or around the menstrual cycle is usually harmless. But if bloating:

Happens regularly (e.g. daily or several times a week)
Lasts for hours or days
Is accompanied by pain, bowel changes, or weight loss

…it’s a sign that something more complex may be going on and you should seek advice from your GP.

Can Supplements Be Effective for Bloating?

For many people, bloating is caused by how the digestive system handles certain foods, bacteria, or digestive processes. This is where supplements may offer support, not as a cure-all, but as a tool to improve function in specific areas of digestion.

Some supplements aim to:

Reduce gas production by improving how food is broken down
Support gut motility, helping food move through the digestive tract
Balance gut bacteria, particularly when dysbiosis or IBS is involved
Soothe the digestive tract, easing cramping and spasms

But are these claims backed by evidence?

A 2020 review published in The American Journal of Gastroenterology analysed data from over 50 studies on probiotics in IBS and found that certain strains significantly improved bloating symptoms.ⁱ This suggests that supplements, when well-chosen and targeted, can play a supportive role in managing gut discomfort.

That said, not all supplements are created equal, and not all are suitable for every type of bloating. In the sections that follow, we’ll explore which supplements may help, how they work, and who they’re most likely to benefit.

Which Supplements May Help With Bloating, and How Do They Work?

Supplements can offer targeted support for bloating, but the right choice depends on what’s causing your symptoms. Below are some of the most widely used options, including how they work, who they may benefit, and when to be cautious.

Probiotics

How they work:
Probiotics are live microorganisms that help balance the gut microbiota. Some strains have been shown to reduce gas production, regulate bowel habits, and improve gut barrier function, all of which can ease bloating.

Which strains are most studied for bloating:

Bifidobacterium infantis 35624
Lactobacillus plantarum 299v
Bifidobacterium lactis HN019

Who they may help:
People with IBS, post-antibiotic gut imbalance, or general dysbiosis may benefit from specific strains, but different people will find different strains effective, so consult a functional medicine practitioner or nutritionist to help determine the most suitable probiotics for you.

When to use with caution:
Probiotics may worsen symptoms in those with SIBO (small intestinal bacterial overgrowth), as they can feed bacteria in the small intestine. Always speak to a professional before starting if bloating is persistent or unexplained.

Evidence:
A 2020 meta-analysis found that several probiotic strains were effective in reducing bloating in patients with IBS.²

Peppermint Oil

How it works:
Peppermint oil acts as a natural antispasmodic, helping to relax the muscles of the intestinal wall. This can ease cramping and reduce sensations of pressure or bloating.

Evidence for reducing IBS symptoms including bloating:
Several randomised controlled trials have found peppermint oil to be effective in reducing bloating, abdominal pain, and discomfort in IBS patients.³

Who it helps:
People with IBS-related bloating, especially when accompanied by cramping or a sense of urgency.

Possible side effects:
Peppermint oil can relax the lower oesophageal sphincter, potentially worsening reflux in those with GORD or heartburn.

Digestive Enzymes

How they work:
Digestive enzyme supplements help break down proteins, fats, and carbohydrates, easing the burden on your digestive system and reducing fermentation that can lead to gas.

May benefit people with:

Low pancreatic enzyme output
Sluggish digestion
Incomplete breakdown of food after meals

Who it helps:
People who feel bloated quickly after eating, or who have symptoms of indigestion or fullness even with small meals.

When to be cautious:
Not recommended for those with active gastrointestinal inflammation or suspected food intolerances, unless under supervision.

Evidence:
Some small studies have found benefits in reducing post-meal bloating and improving symptoms in people with functional dyspepsia.⁴

Activated Charcoal

How it works:
Activated charcoal binds to gas and substances in the digestive tract, potentially helping to reduce pressure, bloating, and flatulence.

Clinical evidence for short-term use:
The European Food Safety Authority acknowledges charcoal’s role in reducing excessive flatulence after eating when used at specific doses.⁵

Who it helps:
Those experiencing occasional gas or bloating, especially after large or gas-producing meals.

Not for long-term use or use with certain medications:
Charcoal can interfere with the absorption of prescription drugs and nutrients, so it should only be used short term and not near the time of taking medication. Consult your GP or pharmacist before taking if you are currently taking any other medications.

Fibre Supplements (e.g. Psyllium Husk)

How they work:
Fibre supplements, particularly soluble fibres like psyllium, help regulate bowel movements and may reduce bloating linked to constipation by softening stools and improving transit.

Best for:
People whose bloating is linked with infrequent or incomplete bowel movements.

When to avoid:
Some fibre supplements may worsen bloating in people with low-FODMAP sensitivity or active IBS flares. Gradual introduction and adequate water intake are essential.

Evidence:
A 2009 study found that psyllium significantly improved symptoms of bloating and abdominal discomfort in IBS compared to bran or placebo.⁶

Are Supplements Always the Right Approach?

While supplements can offer relief for some people, they’re not a guaranteed fix and they’re not suitable for everyone. In some cases, they may do little to address the underlying cause of bloating, or even make symptoms worse.

Why they aren’t suitable for everyone

Bloating is a symptom with many possible causes, from simple overeating to more complex issues like IBS, food intolerances, SIBO, or gut motility disorders. If you take a supplement without understanding why you’re bloated in the first place, you risk using the wrong tool for the job.

For example:

Probiotics may worsen bloating in people with SIBO
Fibre supplements can trigger gas in those with FODMAP sensitivity
Digestive enzymes may irritate an inflamed gut lining

Even “natural” products can interact with medications or medical conditions, which is why individual assessment is so important.

Risk of masking underlying conditions

Using supplements to reduce bloating without understanding the cause can sometimes delay proper diagnosis. Persistent bloating may be a sign of:

Hormonal imbalances
Inflammatory bowel disease
Coeliac disease
Small intestinal bacterial overgrowth (SIBO)
Other gut microbiome disturbances

If left unaddressed, these conditions can worsen over time.

Consult a professional before starting supplements

Before trying any supplement, especially if your bloating is frequent, painful, or long-lasting, speak to a GP, registered nutritionist, or Functional Medicine Practitioner. They can help identify what’s driving your symptoms and whether a supplement is likely to help, harm, or simply mask a bigger issue.

How a Functional Medicine Practitioner or Nutritionist Can Help

When supplements are chosen without context, they can be hit-or-miss. That’s why working with a qualified Functional Medicine Practitioner (FMP) or nutritionist can make a real difference, not just in selecting the right products, but in treating the underlying cause of your bloating.

Identifying the root cause of bloating

Rather than starting with a supplement, a practitioner will start by taking a detailed case history covering your diet, lifestyle, stress levels, digestion, and symptom patterns to get a full picture of what’s going on.

This helps distinguish between issues like:

Food intolerances
IBS
Constipation or slow motility
SIBO or dysbiosis
Low stomach acid or enzyme insufficiency

Recommending targeted supplements – only when appropriate

Supplements are only introduced when they support a clearly defined need. That might mean:

Using a specific probiotic strain for post-antibiotic gut imbalance
Trying digestive enzymes in cases of sluggish digestion
Avoiding fibre or probiotics when SIBO is suspected

Everything is tailored to your individual response, not simply something that worked for someone else.

Supporting with personalised diet, testing, and lifestyle strategies

Often, bloating can’t be resolved with supplements alone. A practitioner will support you with:

An appropriate dietary plan (e.g. low FODMAP, elimination and reintroduction)
Gut health tests if needed, such as SIBO breath tests, stool analysis, or food sensitivity testing
Lifestyle adjustments to support digestion, like stress management or meal timing strategies

Monitoring progress and avoiding unnecessary supplements

With professional support, you won’t waste money or time on supplements that don’t work. Your practitioner will monitor how you respond, help you adjust your plan, and remove anything that isn’t contributing to your progress.

At IBS Clinics, our team specialises in helping people understand their gut, not just suppress symptoms. Supplements can be helpful but only as part of a properly guided approach.

Conclusion

Bloating can have many causes, and while supplements may help, they’re not a guaranteed fix. Probiotics, peppermint oil, digestive enzymes, activated charcoal, and fibre supplements all have a role to play, but each one works differently and is only effective for certain people in certain situations.

That’s why personalisation is key. What helps one person may worsen symptoms for another, particularly if underlying issues like SIBO, food sensitivities, or microbiome imbalances are involved. Starting with a clear understanding of what’s driving your bloating is far more effective than trialling supplements blindly.

At IBS Clinics, our team of Functional Medicine Practitioners and nutritionists can help you uncover the root of your symptoms and recommend a treatment plan that’s tailored to your body. That may include supplements or it might involve dietary changes, testing, or other forms of support.

If bloating is affecting your daily life, don’t put up with it. Contact us at IBS Clinics to find out which approach is right for you.

References

Ford, A. C., Harris, L. A., Lacy, B. E., & Quigley, E. M. M. (2020). Systematic review with meta‐analysis: the efficacy of prebiotics, probiotics, synbiotics and antibiotics in irritable bowel syndrome. The American Journal of Gastroenterology, 115(3), 489–505. https://doi.org/10.14309/ajg.0000000000000522
Ford, A. C., Harris, L. A., Lacy, B. E., & Quigley, E. M. M. (2020). Systematic review with meta‐analysis: the efficacy of prebiotics, probiotics, synbiotics and antibiotics in irritable bowel syndrome. The American Journal of Gastroenterology, 115(3), 489–505. https://doi.org/10.14309/ajg.0000000000000522
Cappello, G., Spezzaferro, M., Grossi, L., Manzoli, L., & Marzio, L. (2007). Peppermint oil (Mintoil®) in the treatment of irritable bowel syndrome: a prospective double blind placebo-controlled randomized trial. Digestive and Liver Disease, 39(6), 530–536. https://doi.org/10.1016/j.dld.2007.02.006
Martinsen, T. C., et al. (2017). Use of digestive enzymes in patients with functional dyspepsia: a pilot study. Scandinavian Journal of Gastroenterology, 52(11), 1087–1092.
EFSA Panel on Dietetic Products, Nutrition and Allergies (2011). Scientific Opinion on the substantiation of a health claim related to activated charcoal and reduction of excessive intestinal gas accumulation. EFSA Journal, 9(4), 2061. https://doi.org/10.2903/j.efsa.2011.2061
Bijkerk, C. J., de Wit, N. J., Muris, J. W., Jones, R. H., Knottnerus, J. A., & Hoes, A. W. (2009). Soluble or insoluble fibre in irritable bowel syndrome in primary care? Randomised placebo controlled trial. BMJ, 339, b3154. https://doi.org/10.1136/bmj.b3154

Author – Tracey Randell

At IBS Clinics, Tracey Randell, a renowned Nutritional Therapist and one of the few IFM Certified Practitioners in the UK, extends her specialised knowledge and unique approach to managing and treating IBS and other gut-related conditions effectively.

Tracey’s profound understanding of Functional Medicine allows her to connect the dots for complex health conditions, identifying and addressing the root causes to curate personalised and comprehensive health plans for her patients. Her holistic approach focuses on resolving underlying imbalances and optimising gut health, enabling the body to correct other issues and attain overall well-being.

At IBS Clinics, we are dedicated to being your partner in navigating your gut-related health concerns, offering expert care and individualised treatment plans to alleviate your IBS symptoms and enhance your quality of life.

DISCLAIMER: The information provided in this article is intended for general informational purposes only and should not be construed as medical advice, diagnosis, or treatment. The products and methods mentioned are not a substitute for professional medical advice from a trained healthcare specialist. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Use of the information and products discussed is at your own risk.