Bloating remedies: The 5 best supplements for bloating and excess gas

Easy Ways to Live Well: Steph McGovern discusses bloating

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Bloating can cause major discomfort and can come about for a variety of reasons, including conditions like IBS, not having a varied enough diet, and because your gut balance is off due to recent infections or medications. Whatever your reason for bloating, there are a number of supplements that can help beat the bloat.

Probiotics

Probiotics are ‘helpful’ live bacteria and yeasts that come in tablet form.

Probiotics help send food through your gut by affecting nerves that control gut movement.

They also help to rebalance the bacteria in your gut, and are especially good for helping with excess gas problems.

L-glutamine

L-glutamine is an amino acid found all over your body – but 30 percent of it is found in your gut.

It helps maintain the integrity of cells that line your small intestine, as well as keeping your intestinal junctions tight so that large, undigested food particles can’t pass from your small intestine into your blood.

The supplement usually comes in the form of a powder, which you should measure according to packet instructions and mix with water.

Ginger root

Ginger root has been linked with soothing the stomach, easing bloating and supporting regular bowel movements,

Ginger root contains more than 400 unique biochemical compounds, and also has antioxidant properties which can help with the digestive process.

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Psyllium husk

Psyllium husk is a type of fibre that humans can’t fully digest – this might seem like it wouldn’t help, but it’s actually the reason it is so helpful.

When you take psyllium husk, it forms a gel in your intestines that traps water, increasing the bulk of your stool and making it easier to go to the bathroom, which is a reason why you might be bloating.

Psyllium can also positively affect your gut microbiome by acting as a prebiotic and supporting the number of bacteria that produce beneficial short-chain fatty acids.

Peppermint oil

Peppermint oil is recommended by the NHS to relieve stomach cramps and bloating.

It works by helping the muscles in the bowel wall to relax, allowing food to pass easier and decreasing bloating.

You should take peppermint oil supplements about an hour before every meal to help with digestion.

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