What are the best supplements that you can take for your abdominal bloating? Without the unwanted side effects of pharmaceutical medications?
In this evidence based article, Jake Biggs from Nutrition Longevity With Jake Biggs, who is a leading nutrition keynote speaker, clinical nutritionist, nutrition presenter and nutrition coach in Bondi Junction, Sydney, Australia, will explore the supplements that can help alleviate abdominal bloating, along with the research articles that support their use.
Probiotics
Probiotics are live bacteria that can help improve digestive health. They are often used to help balance the gut microbiome, which can be disrupted by a variety of factors such as antibiotics, stress, and poor diet. Studies have shown that probiotics can help reduce symptoms of bloating and other digestive issues.
In a 2018 systematic review and meta-analysis, researchers analyzed the results of 14 randomized controlled trials (RCTs) that investigated the effect of probiotics on bloating. They found that probiotics significantly reduced bloating compared to a placebo. Another review of 19 RCTs published in 2020 found similar results, with probiotics reducing bloating and improving overall digestive symptoms.
Digestive Enzymes
Digestive enzymes are natural substances produced by the body that help break down food. They can also be taken as a supplement to help improve digestion and reduce bloating. Digestive enzymes can help break down carbohydrates, proteins, and fats, which can be particularly helpful for people who have difficulty digesting certain foods.
In a 2015 study, researchers investigated the effect of a digestive enzyme supplement containing enzymes such as amylase, protease, and lipase on digestive symptoms in patients with functional dyspepsia. They found that the supplement significantly improved symptoms such as bloating and fullness compared to a placebo.
Magnesium
Magnesium is a mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood pressure regulation, and protein synthesis. It can also help alleviate bloating by relaxing the muscles in the digestive tract and improving bowel movements.
In a 2017 study, researchers investigated the effect of magnesium oxide supplementation on bloating and constipation in patients with irritable bowel syndrome (IBS). They found that magnesium oxide significantly reduced bloating and improved constipation compared to a placebo.
Peppermint Oil
Peppermint oil is an essential oil that is commonly used to help alleviate digestive symptoms such as bloating, gas, and abdominal pain. It works by relaxing the muscles in the digestive tract, which can help reduce bloating and cramping.
In a 2016 systematic review and meta-analysis, researchers analyzed the results of 12 RCTs that investigated the effect of peppermint oil on IBS symptoms. They found that peppermint oil significantly reduced bloating and other digestive symptoms compared to a placebo.
Ginger
Ginger is a root that has been used for centuries to help alleviate digestive symptoms such as nausea, bloating, and indigestion. It contains compounds called gingerols and shogaols, which have anti-inflammatory and antioxidant properties that can help reduce inflammation in the digestive tract.
In a 2018 systematic review and meta-analysis, researchers analyzed the results of 12 RCTs that investigated the effect of ginger on bloating and other digestive symptoms. They found that ginger significantly reduced bloating and improved overall digestive symptoms compared to a placebo.
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