If you’ve ever experienced bloating, you’ll know just how uncomfortable it can be. Whether it occurs after eating or upon waking, most of the time or only occasionally, its impact and the associated discomfort, pain and embarrassment can be significant.
While persistent bloating should be addressed by a medical professional to rule out any serious underlying issues, some milder, more sporadic cases of bloating might be solved with a good supplement, although it is a good idea to consult a nutritionist or dietitian before starting any regimen.
To help you on your way, we spoke to two experts and put together a list of some of the best bloating supplements to try now.
Vogue’s pick of the best bloating supplements at a glance:
Featured in this article
Best for painful bloating: Pure Encapsulations Digestive Enzymes Ultra with Betaine HCI
- What is it: Digestive enzymes can help with bloating by breaking down larger food components like carbohydrates, sugars and fats into smaller molecules that are easier to digest and absorb. As a result, this can prevent fermentation in the gut which leads to a build-up of gas, one of the most common causes of bloating.
- Why it’s Vogue-approved: A comprehensive blend of targeted enzymes which help to break down everything from proteins and fats to complex carbs, grains and legumes. This also contains betaine which helps maintain a balanced metabolism.
- Serving: 30 capsules, 2 before every meal
- Pros: Added betaine HCI, vegetarian
- Cons: Might be better suited to those with a mostly plant-based diet
Best for digestive discomfort: Myota Gut Booster
- What is it: Digestive discomfort, like bloating, can be caused by having too little fibre in your diet, which can also increase the likelihood of constipation. But while adequate fibre is important, if you are prone to sensitivity, it’s crucial you get the right sort of fibre that won’t irritate further.
- Why it’s Vogue-approved: Using a blend of low FODMAP fibres like gluten-free wheat and oat fibre, which is well tolerated, this daily supplement reduces the discomfort associated with fibre from FODMAP foods, which can be hard to digest. It’s also convenient; one scoop in a glass of water or smoothie is all you need.
- Serving: 30 servings, 1 scoop a day
- Pros: Ideal for sensitivities and intolerances, powder form for those who dislike tablets
- Cons: Pricey
Best on-the-go option: ARTAH Digest + Debloat
- What is it: One way to improve uncomfortable bloating is regular intake of bitter herbs, which help stimulate digestive secretions, helping to dampen down bloating.
- Why it’s Vogue-approved: A great option for taking with you wherever you are, this is a potent blend of bitter herbs like dandelion and artichoke, which can be added to a glass of water about 15 minutes before eating.
- Serving: 30 servings
- Pros: Easy to take, powerful herbal remedy
- Cons: Some may not like the taste
Best herbal supplement: Arrae Bloat Alchemy
- What is it: A combination of digestive enzymes and herbs, known to improve digestive issues like bloating and gas and help maintain a more comfortable state after eating.
- Why it’s Vogue-approved: As well as enzymes like bromelain from pineapple, this contains plant extracts like dandelion root, which is good for addressing fluid retention, ginger to aid digestion and peppermint to soothe any flare-ups.
- Serving: 90 capsules, 2-3 after each meal
- Pros: Takes a holistic approach with traditional herbs, subscription available
- Cons: You'll need to restock frequently
Best for microbiome balance: ARTAH Enhanced Synbiotic
- What is it: A smart blend of everything you need to support your gut back to health and reduce symptoms like bloating, pain and general sluggishness that comes with digestive issues. Contains a mix of live bacterial strains, digestive enzymes and prebiotics.
- Why it’s Vogue-approved: A must-try if you’re looking to do a bit of a reset for your gut. As well as the probiotic goodness from 21bn CFU of live bacteria from eleven different strains, it utilises prebiotics from cranberry and pomegranate to feed the probiotics and digestive enzymes to add further microbiome support.
- Serving: 30 capsules, 2 a day
- Pros: Prebiotics and probiotics in one formula, contains a high dose of live bacteria
- Cons: You'll need to restock frequently
Best for nutrient absorption: Thorne Advanced Digestive Enzymes
- What is it: A great blend of digestive enzymes helps support optimal digestion and nutrient absorption, but it’s important that key enzymes are included that are necessary for the effective breakdown of proteins, fats, and carbohydrates, so look for a formula like this that contains potent and undiluted enzymes for maximum efficacy.
- Why it’s Vogue-approved: A comprehensive blend of different, carefully sourced enzymes makes this a great supplement for anyone looking to improve their digestion and reduce bloating and discomfort. The formula is also lactose-free, which is commonly used as a filler, but it dilutes the potency of other digestive enzymes.
- Serving: 180 capsules, 1-2 capsules with each meal
- Pros: Suitable for those who are lactose intolerant or sensitive, ox bile helps those with limited gallbladder capabilities
- Cons: Not suitable for vegetarians
Best for reducing soreness: The Nue. Co Debloat
- What is it: A blend of clinically proven digestive enzymes which help reduce painful bloating, along with herbs and botanicals that have been used in Ayurvedic medicine for centuries. As well as tackling bloating, excess gas and soreness, tests reveal this can also reduce heartburn by 51 per cent in 30 days.
- Why it’s Vogue-approved: Tried and tested digestive enzymes like lipase, phytase, and bromelain sit alongside Ayurvedic herbs and spices like ginger, turmeric and cinnamon in this gentle but effective solution. Ideal if you suffer from a myriad digestive issues but don’t know where to start.
- Serving: 60 capsules, 2 a day with food
- Pros: Suitable for multiple gut issues
- Cons: May not be targeted enough for some
Best delivery technology: Epetōme Synbiotic Duo Cap
- What is it: A good symbiotic that combines probiotics to feed the good bacteria in your gut and prebiotics to feed the probiotics can help a myriad of gut issues, including bloating.
- Why it’s Vogue-approved: While clinically proven live bacterial strains act as probiotics to maintain good microbiome balance, natural, soluble dietary FOS fibre acts essential prebiotic. To keep things healthy, there’s also vitamin D, zinc and biotin. The supplement is also notable for its clever capsule-in-capsule design, which ensures ingredients are delivered right where they need to be in order to work most effectively.
- Serving: 30 capsules, one a day
- Pros: Smart delivery system maximises efficacy, pre- and probiotics in one formula
- Cons: May not be targeted enough for some
Best for gluten and milk sensitivities: Thera Nordic Optimised Enzymes
- What is it: A potent blend of digestive enzymes with a wide reach, including one enzyme with a high DPP-IV activity, which means it’s able to help break down proteins found in gluten and milk, which are notoriously hard to digest.
- Why it’s Vogue-approved: While some digestive enzymes only work in certain areas of the digestive tract, this blend is designed to function across a range of pH levels and remain active in different parts of the digestive tract. This means it can break down a variety of different foods wherever they are found.
- Serving: 30 capsules, one capsule with every meal
- Pros: Helps feelings of indigestion as well as bloating and gas, good for those with gluten and milk sensitivities
- Cons: May not be suitable for those looking for a multi-layered formula
FAQs
What causes bloating?
“Bloating can have multiple causes,” says Maz Packham, nutritional therapist and founder of Nourishful Nutrition. “Sometimes it's not just about what you eat, but how you eat. If you eat too quickly, you’re more likely to swallow excess air, which can build up in the stomach and intestines. Not chewing food thoroughly means larger particles reach the gut, which are harder to digest and more likely to ferment, producing gas. Drinking a lot of fizzy drinks (even sparkling water) or talking while eating can also add to the amount of air you swallow. Eating if you’re feeling stressed can also be a trigger for bloating, as when you’re in a state of fight or flight, your body downgrades its focus on digestion, and you produce less stomach acid and fewer enzymes as a result, so food isn’t broken down as efficiently, which can contribute to bloating.”
Does everyone get bloated?
“People react differently to foods, and factors such as how you eat, your gut health and stress levels all influence your potential risk of bloating,” says Packham. “Digestion plays a role too; if your stomach acid or digestive enzymes are low, it affects the body’s ability to properly break down our food, which can lead to fermentation and gas production. Imbalances in the gut microbiome (dysbiosis), food intolerances or conditions such as SIBO (small intestinal bacterial overgrowth) can also be underlying drivers of bloating, which is why working with an expert can help you with the right approach.”
“Almost everyone experiences bloating sometimes as digestion naturally produces gas when gut bacteria ferment food,” adds Reema Pillai, Gut Health Dietitian. “It is completely normal to experience bloating, especially after big meals, or after ingestion of high fibre foods like cruciferous vegetables and pulses.”
What foods should you avoid to reduce bloating?
“If you are experiencing bloating, it may help to reduce your intake of ultra-processed foods such as ready meals, crackers, cereal bars, and try to cut down on fizzy drinks and sodas, which can be a key trigger for bloating and excess gas,” suggests Packham. “I would also look at reducing sugar intake, as sugar can promote the growth of certain bacteria and lead to gas production. For some people, sugar can also have an osmotic effect, drawing water into the gut, potentially causing bloating or loose stools. If you’re eating a lot of raw foods, these are often harder to digest, so perhaps swap salads for soups with well-cooked vegetables that are easier on the gut. Also consider your intake of FODMAPs as these fermentable fibres are found in higher amounts in foods such as beans, onions, garlic, asparagus, cauliflower, chickpeas and yoghurt. Although they are great for the gut microbiome, they can be difficult for the gut to digest, especially if it’s already irritable, sensitive or inflamed. Try reducing these foods for a few days to see if your symptoms improve. If you notice an improvement, it may be helpful to work with a nutritionist to follow a structured dietary approach that’s right for you to help support your gut health and reduce bloating in the longer term.”
What foods should you eat to reduce bloating?
“To help reduce bloating, focus on whole foods that are well-cooked, as these are gentler on the digestive system, easier to digest and less likely to cause gas and bloating,” advises Packham. “Well-cooked vegetables such as carrots, courgettes and green beans are good options, along with easily digestible proteins such as eggs if tolerated, chicken, and fish. When it comes to your choice of fruits, berries, oranges, and kiwis are typically easier to digest than higher FODMAP fruits such as apples, pears and mango. Also, look at foods that support gut motility; ginger is a great choice; steep fresh ginger in warm water and sip throughout the day or after meals, it’s a carminative, meaning it helps relax the intestinal walls and relieves trapped gas. It also stimulates the muscles in the GI tract, helping food to move smoothly through the intestines. Peppermint tea is also a popular choice after eating to help ease bloating. It can relax the muscles in the GI tract and allow trapped gas to move through the intestines to pass more easily. It’s not advised if you suffer from acid reflux, as it can relax the lower oesophageal sphincter, which can allow acid to flow back into the oesophagus. Fennel is another herb that works well to help reduce bloating. You can buy fennel tea bags, but also steeping fennel seeds in hot water works well, it’s really gentle, so a great option even for those with a sensitive gut.”
How can supplementation help with bloating?
“I always advise to look at whether there are any changes that could be made to how you are eating, or the foods you are consuming, but the right supplements used in the right way can also provide some relief from bloating depending on what is driving it,” advises Packham. “Some supplements can reduce bloating by supporting digestion and gut balance,” adds Pillai. “Probiotics can help restore healthy gut bacteria balance, digestive enzymes can support breakdown of proteins, fats, and carbs, magnesium citrate can relieve constipation-related bloating and peppermint oil capsules can relax gut muscles and reduce gas.”
Packham continues, “Digestive enzymes are a common choice to help support the breakdown of foods and help them move more efficiently through the gut, reducing fermentation. Each formula varies, but they typically contain a range of enzymes such as lactase (helps break down lactose), lipase (to break down fats), proteases (to break down protein) and amylase (which breaks down carbohydrate). Not everyone will need all enzymes, but if the root cause isn’t clear, a broad-spectrum formula can be helpful. You want to choose an enzyme that is designed to function across a range of pH levels, as they need to remain active in different parts of the digestive tract to work. If stomach acid is low, it can affect the production of other digestive secretions, making it harder for the body to break down food properly. One way to support would be through the use of bitters, which help stimulate digestive secretions.”
How else can bloating be managed?
“Stay active,” says Pillai. “Walking after meals aids digestion. Manage stress, as the gut is highly sensitive to stress signals. Stay hydrated, water helps move food and fibre through the gut and track symptoms, a food and lifestyle diary can help identify triggers. If bloating is persistent, painful, or linked to other symptoms (weight loss, blood in stool or severe pain), seek professional help from a dietitian who specialises in gut health or a gastroenterologist.”
Meet the experts
- Maz Packham is a nutritional therapist with a specific interest in skin health, the gut and autoimmunity
- Reema Pillai is a gut health dietitian at Dietitian Fit
