The best supplements for bloating, featuring advice from a supplement formulator

Bloating is certainly nothing to be ashamed of. It's pretty normal. Saying that, we understand why you wouldn't want to feel like there's a balloon in your belly - and that's where the best supplements for bloating come in.

Whether your bloating is triggered by a hearty meal, stress, overeating or certain foods, it can throw a wrench into your plans. Although no magic potion or fitness supplements can guarantee a bloat-free existence, the right supplements may hold the answer to a world of digestive serenity.

The best supplements for bloating, at a glance

• Best overall supplements for bloating: Wild Dose A Dose For Bloating - View now on Wild Dose
• Best cheap supplements for bloating: Doctor Gut Bloating Relief - View now on Holland and Barrett
• Best fast-acting supplements for bloating: Zenwise Probiotic Digestive Multi Enzymes - View now on Amazon

Why am I getting bloated every day?

Although the specific cause of bloating might take some investigative work, many of us suffer from daily bloating. Dr Simoné Laubscher – WelleCo Formulator and Founder of Rejuv Wellness – explains that belly bloating isn't necessarily anything to worry about as it's most likely just the result of lifestyle choices.

"Bloating can be down to any number of factors, including poor gut health, low stomach acids, food intolerances and hormonal changes, such as PMS or menopause," she says. "There are lots we can do to help mitigate this, from dietary factors such as eating more plants and reducing the likes of sugar, gluten, dairy, alcohol and caffeine, through to lifestyle factors such as moving more and opting to take a supplement to ease symptoms of bloating."

Let's delve into the best supplements for bloating, uncovering natural remedies beyond just alleviating your symptoms as they aim to restore harmony in your digestive system.

SHOP: The best supplements for bloating

A buyer's guide to supplements for bloating

Do anti-bloat supplements work?

Individual differences mean that a supplement that works for you, might not work for someone else, and vice versa. It's the same for bloating supplements as it would be for iron or calcium supplements. Dr Laubscher points out that supplements' efficacy for bloating may depend on the underlying causes. "While anti-bloating supplements might alleviate symptoms of bloating, to manage bloating effectively longer-term might require you to go a little deeper and to look at other factors alongside, which might help you better get to the root cause," she says. "Factors such as lifestyle and diet, can often be the cause of bloating and therefore need to be addressed in order to alleviate these symptoms for good."

"The anti-bloating supplements market is a minefield, and includes many options, from herbal teas and probiotics, through to gummies and supplements with digestive enzymes, but what is vital to remember here is that they are not all created equal."

Dr Laubscher continues to explain that it's important to know what you're putting into your body. "When choosing a supplement to help with bloating, it’s important to consider the quality and type of ingredients that the supplement contains," she says. "I’d suggest choosing an option with ingredients such as L-glutamine, probiotics (probiotics have been the subject of numerous scientific studies that have found that they may help with gas production and bloating), digestive enzymes and turmeric, all of which have properties that may help alleviate symptoms of bloating."

"However, whether they work or not is going to be down to the quality of the supplement you choose, how you take them and, of course, getting to the bottom of what’s triggering the symptoms in the first instance."

Can you take bloating supplements daily?

Knowing whether or not to take a supplement daily depends on the specific tablet, its ingredients, and your own individual health considerations. If you are unsure, it's always worth reading the label on the packet for tailored advice.

Dr Laubscher also says you should talk to a medical professional if you are worried. "Most quality supplements are formulated to be taken daily, however, there are a few who are sensitive to probiotics and for who daily ingestion may not be as beneficial," she comments. "Like all supplements, if you have any concerns or are unsure about whether they’re suitable for you, I’d always suggest seeking help from a healthcare practitioner in the first instance."

Is there a quick fix for bloating?

In an ideal world, we'd all love to get rid of bloating immediately. However, that just isn't likely, or healthy, as these 'quick fixes' may only offer temporary relief. To address the underlying causes of bloating, Dr Laubscher suggests you look at your health with a holistic approach.

"There are seven pillars of wellness – sleep, movement, environment, nutrition, mindfulness, body balance and supplementation – and these should be reviewed from a holistic perspective to remove your toxic load, rebuild your health, support digestion and move you into restored health and wellness," she says. "I do, however, have a trick test to see if your bloating is caused by a functional issue! Chew an organic gum for 5-10 minutes when you feel bloated; if you feel better, your gut needs functional support."

Additionally, there are other ways to minimise bloating, including exercise, upping your water intake and taking a shot a day (no, not that kind).

"There are other things that you can try too – yoga practise, for example, can be incredibly beneficial in alleviating symptoms of bloating," Dr Laubscher says. "Drinking more water helps to flush out stored water, so the more you drink, the less bloated you’ll actually be (though limited this to a maximum of around 150ml when eating). Swapping out salt for spices can help reduce water bloat, while a shot of Apple Cider Vinegar (ACV) can also increase stomach acid, which in turn improves digestion and may therefore help with any bloating . Although I’d recommend drinking this through a straw to avoid damaging the enamel of your teeth!"

About the expert

Dr Simoné Laubscher is a WelleCo Formulator and Founder of Rejuv Wellness Clinics, and specialises in Naturopathy, Nutrition, Functional Medicine and longevity. She holds a BSc in Science and Nutrition, plus a Masters and PhD in Nutrition and Naturopathy, all while currently studying for another PhD in Neuroscience. Dr Laubscher has been formulating supplements for over 20 years, born out of her frustration with the vitamin industry becoming too reliant on synthetic ingredients. She feels extremely passionate about empowering individuals to break free of any health challenges, and gives her clients a bespoke healing road map for long-term health and longevity.

Gemma Lavers is a Health & Fitness Writer for What's The Best. From understanding nutrition to practising yoga and Pilates to delving into the psychology of motivation. She enjoys demystifying the latest fitness trends and staying on top of the dynamic health landscape, whether that's the best gym leggings, fitness trackers or the benefits of yoga.

When Gemma’s not writing, she can be found attending Pilates, yoga and Zumba classes. She’s also a bit of a home workout aficionado, constantly trying out new ways to keep her moving at home. Between writing, exercising and shopping, there’s nothing she loves more than hopping on a plane and exploring new cultures.

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