10 Best Supplements for Bloating 2025, Reviewed by Dietitians

Let’s start with the basics. Bloating can be caused by a number of different things but is commonly associated with water retention and eating gaseous foods like broccoli, cauliflower, and onions, says Dr. Berookim.

And gas is caused by the fermentation process of carbohydrates and fibers in your colon. “If [it’s] in balance, your gut bacteria can ferment beneficial bacteria without causing gas,” Serena Poon, a nutritionist and founder of Just Add Water and Culinary Alchemy, previously told Glamour. “However, if imbalanced, your microbiome may produce more gas.”

Our digestive system relies on the right balance of good and bad bacteria. “When this balance is disrupted and the ‘bad’ bacterium surmounts the good, then this can cause issues like small intestinal bacterial overgrowth (SIBO) which can cause bloating,” Dr. Berookim says. The growth of bacteria like Helicobacter pylori (a bacteria that can infect your stomach and is found in saliva, plaque on your teeth, and poop) and constipation are also two causes of bloating.

Other causes of bloating include overeating, eating too quickly, food intolerances, consuming foods that produce excess gases (as mentioned above), slow digestion, stress or anxiety, constipation, and GI disorders like irritable bowel syndrome, inflammatory bowel disease, or gastroparesis, Megan DeChatelets, a registered dietitian and Hilma nutrition adviser, previously told Glamour.

Addressing the cause of bloating can help improve your immune health. With 70% to 80% of immune cells present in your gut, it’s important to keep the balance of good bacteria in your stomach happy and your overall gastrointestinal healthy.

However, if bloating is a chronic problem, taking supplements is like putting a Band-Aid on a bigger issue, says Dr. Berookim. It may help, but it’s not addressing the root cause that could be taking place in your intestines or might even be a food intolerance.

If you’re choosing to take a bloating supplement, Dr. Berookim recommends using one that contains natural ingredients from a reputable brand to avoid any potential side effects. “Supplements that are certified by the National Sanitation Foundation (NSF) add an extra layer of quality,” he says. “It ensures that what the company claims is on the label is actually in the product without hidden ingredients or any level of contaminants. There are also clinical trials involving supplements that can be found in the Medline database, or mentioned on the product packaging itself, but most supplements do not go through the rigorous process that an FDA drug does.”

As always, talk to your doctor before taking any type of supplement. Keep an eye out for any side effects like increased bloating and cramping, a change in bowel habits (more likely diarrhea), and malaise, or decrease in energy. While Dr. Berookim says anyone can take over-the-counter supplements, some may act as a laxative, so people with signs of a bowel obstruction should avoid them. People who are pregnant should reach out to the ob-gyn for guidance before taking bloating supplements.

There are a number of different supplements and ingredients that can help with bloating, including:

• Probiotics: Probiotics are essentially good bacteria that help promote balance in a healthy gut and support digestion, says Mansour. You can find probiotics naturally in foods like yogurt, kimchi, and pickles—but someone looking for a higher concentration of the good bacteria in probiotics might want to try a supplement instead.
• Prebiotics: Prebiotics help feed the beneficial bacteria in your gut, which is important when it comes to promoting regularity and preventing bloating, says Maggie Moon, MS, RDN, a registered dietitian in Los Angeles.
• Digestive Enzymes: Enzyme supplements such as amylase (for carbohydrates), protease (for proteins), and lipase (for fats) can aid in digestion and reduce symptoms of bloating, gas, and indigestion, especially for individuals with enzyme deficiencies or digestive disorders, says Mansour.
• Fiber: Fiber is essential for maintaining healthy bowel movements, which can also prevent bloating. There are two different types of fiber: soluble, which is found in foods like oat bran, barley, and fruits, and insoluble, found in foods like whole wheat and many veggies; and insoluble, which can be found in food items like wheat bran and vegetables and can help to both add bulk to stool and promote healthy bowel function. That said, too much fiber can cause bloating, so it’s important to ease into taking this supplement.
• Herbs and extracts: “Certain herbs have been traditionally used to support digestive health and reduce bloating and gas,” says Mansour. Herbs like gingerroot, fennel, and peppermint oil may help alleviate symptoms of gastrointestinal discomfort.

While many supplements for bloat will address gut health in one way or another, your best option for targeted support is a probiotic. “Look for probiotic supplements containing various strains of lactobacillus and bifidobacterium species, such as Lactobacillus acidophilus, Lactobacillus plantarum, Bifidobacterium bifidum, and Bifidobacterium lactis,” says Mansour. “These strains have been shown to help improve digestion, reduce bloating, and support overall gut health.” Renew Life Women's Probiotic Capsules, Hum Gut Instinct, and Seed DS-01 Daily Synbiotic on our list are great expert-backed choices to try.

Melissa Rifkin, RD, a registered dietitian in NYC and health expert for Juice+, adds that while probiotics are great for improving bloating, you may need to take the supplement daily for one to two weeks before you start to see results.

As always, just be sure to speak with your doctor before introducing any new supplements into your routine — especially since everyone’s gut health needs differ.