Supplements for Bloating: 5 Proven Picks on iHerb That Actually Work 💨

Feeling bloated, sluggish, or just “off”? 😩 Finding a solution often starts with understanding how to find the right supplements for bloating. These common complaints can be traced back to an imbalance in your gut microbiome. When pathogenic bacteria outnumber the beneficial ones, it can lead to dysbiosis, affecting everything from your mood to your immune system.

The good news is that targeted, natural supplements can provide fast and effective relief by addressing the root causes of your discomfort. But with so many options on a site like iHerb, how do you choose?

We’ve done the research to identify the 5 types of supplements that actually work to fight bloating and gas. This guide will solve the problem of what to take, helping you build your own bloating relief toolkit.

🤔 First, Why Am I So Bloated?

Before we get to the solutions, understanding the problem is key. Bloating is essentially trapped gas in your digestive system, and it’s often caused by a few common culprits:

• Incomplete Digestion: Your body may not be producing enough enzymes to fully break down certain foods (like fats, carbs, or lactose).
• Gut Dysbiosis: An imbalance where “bad” gas-producing bacteria outnumber the “good” ones.
• Swallowing Air: Eating too quickly or drinking carbonated beverages can introduce excess air.
• Stress: The gut-brain connection is powerful. As we cover in our guide on how stress affects digestion, stress can severely impact your gut motility and function.

✅ The Bloating Relief Toolkit: 5 Key Supplements

Here are the top 5 types of supplements for bloating you can find on iHerb, each tackling the problem in a unique way.

1. Digestive Enzymes: The Food Breaker-Uppers Breakdown

If you often feel bloated right after eating, you may not be breaking down your food properly. Digestive enzymes are proteins that help chop up fats, proteins, and carbohydrates into smaller molecules that are easier to absorb.

• How They Work: A broad-spectrum enzyme supplement provides the extra help your body needs to handle a heavy meal, reducing the chance that undigested food will ferment and create gas. A 2018 study found that multi-enzyme preparations are a safe and effective treatment for bloating and indigestion.
• iHerb Pick: Now Foods, Super Enzymes.
• Actionable Tip: Take one capsule before your main meals. This is especially helpful if you know you’re about to eat a meal that’s richer or heavier than usual. For more details, see our full guide to digestive enzymes benefits.

2. Probiotics (The Right Strains): The Gut Balancers 🦠

When your gut bacteria are out of balance, gas-producing microbes can take over. Probiotics are foundational supplements for bloating because they help restore order by re-populating your gut with beneficial bacteria.

• How They Work: The key is choosing the right strains. Strains like Bifidobacterium lactis and Lactobacillus plantarum are specifically known for their ability to reduce bloating and gas.
• iHerb Pick: California Gold Nutrition, LactoBif 30 Probiotics.
• Actionable Tip: Take a high-quality probiotic consistently every day to maintain a healthy microbial balance. Find the perfect one for you in our guide to the best probiotic supplements on iHerb.

3. Peppermint Oil: The Muscle Soother 🌿

Peppermint is a natural carminative, which means it helps to expel gas. It’s particularly effective at relaxing the muscles of your digestive tract.

• How They Work: Enteric-coated peppermint oil capsules are designed to bypass the stomach and dissolve in the intestines, where they work to soothe intestinal muscles and allow trapped gas to pass easily. This is one of the most well-researched supplements for bloating.
• iHerb Pick: Now Foods, Peppermint Gels.
• Actionable Tip: Peppermint oil is best for acute relief. Take one softgel when you are actively feeling bloated or gassy.

4. Ginger Root: The Gas Reducer 🔥

Ginger is another powerful carminative that has been used for centuries to soothe digestive upset. It helps to speed up stomach emptying, so food doesn’t sit around and ferment.

• How They Work: Ginger capsules stimulate digestive motility, helping to relieve pressure and discomfort in the stomach. The Mount Sinai Health Library highlights its effectiveness for indigestion and gas.
• iHerb Pick: Now Foods, Ginger Root Capsules.
• Actionable Tip: Take a ginger capsule before a meal to aid digestion or after a meal to help relieve feelings of fullness and gas.

5. Activated Charcoal: The Gas Magnet 🖤

Activated charcoal is a porous substance that is excellent at trapping gas molecules, helping to remove them from your digestive tract.

• How They Work: Think of it like a sponge. When you take activated charcoal, it moves through your intestines and binds to gas and toxins, which are then flushed out of your system.
• iHerb Pick: Nature’s Way, Activated Charcoal.
• Actionable Tip: Activated charcoal is for occasional, acute relief. It should be taken at least 2 hours apart from any other supplements or medications, as it can bind to them and reduce their absorption.

❓ Frequently Asked Questions (FAQ)

Q: What are the best all-around supplements for bloating? A: A combination of a high-quality digestive enzyme taken with meals and a daily probiotic is often the most effective starting point for providing both immediate and long-term relief from bloating.

Q: Can I take these supplements for bloating together? A: Yes, many of them can be combined. A common and effective stack is taking a daily probiotic for maintenance, a digestive enzyme with meals, and using peppermint or ginger for acute relief when needed.

Q: How quickly do bloating supplements work? A: Supplements for acute relief like peppermint oil, ginger, and activated charcoal can often work within an hour. Probiotics and digestive enzymes provide more long-term benefits with consistent use.

Q: Is daily bloating normal? A: Occasional bloating is normal, but if you are experiencing painful or persistent bloating every day, it’s a sign that there may be an underlying issue. It is best to consult with a healthcare professional to get an accurate diagnosis.

🚀 Your Next Steps to a Bloat-Free Life

Solving the problem of bloating often requires a multi-pronged approach. By creating a toolkit with these effective supplements for bloating from iHerb, you can address the issue from multiple angles—improving digestion, rebalancing your gut flora, and soothing discomfort when it strikes.

Start by identifying the most likely cause of your bloating and choose the supplement that best fits your needs.

(As an affiliate, we may earn a commission from qualifying purchases at no extra cost to you. We only recommend products we trust.)

About the Author

This article was written and medically reviewed by the BellyBrainBed Editorial Team. Our team is composed of certified health coaches, nutritionists, and sleep science enthusiasts dedicated to providing accurate, evidence-based information to help you achieve optimal wellness. We believe in transparency and trust, and every piece of content is rigorously checked to meet our high E-E-A-T standards. [Learn more about our editorial process]