We’ve all been there before… You’re happily enjoying lunch with friends, or perhaps dinner with family, when you suddenly feel your stomach begin to expand. The pressure builds, and your pants that once were the perfect fit feel way too snug.

Bloating is an unpleasant and undesired experience, and dare we say… far too common. Luckily, there are several key supplements and lifestyle changes you can use to help prevent bloating before it happens and provide you with bloating relief when it already has. Let’s dive in!

What Causes Bloating?

If you’re wondering what exactly causes bloating in the first place, it’s important to note that there are actually a number of reasons, ranging from GERD, low stomach acid, dysbiosis of the gut, and even stress, quick eating, and anxiety.

Gastroesophageal Reflux Disease

Gastroesophageal reflux disease (or GERD) is a common chronic condition affecting over 20% of the US population. (1) When you have GERD, stomach acid travels back up and into the esophagus, causing tissue damage, inflammation, shortness of breath, chest pain, and even coughing. Left untreated, GERD can lead to more serious conditions such as Esophagitis, Barrett’s Esophagus, respiratory issues, and even cancer. (2) It’s also not uncommon for those struggling with GERD to experience consistent stomach pain, thus leading to a distended stomach and even further excessive bloating. 

Low Stomach Acid

Low stomach acid is thought to be connected to GERD in a number of ways. The hypothesis is that there actually isn’t enough stomach acid, as opposed to too much. (3) Without proper stomach acid levels, proteins don’t get properly broken down, starches and sugars may ferment (contributing to potential bloating and gas), and fats turn rancid. Low stomach acid can affect the entire digestive system.

Food intolerances, Sensitivities, and Dysbiosis

Itty-bitty microorganisms, such as fungi and bacteria, inhabit the entirety of the digestive system. They’re called “microbes.” Due to consistent and toxic changes in the environment, our microbiomes can shift for the worse, causing imbalances to these microbes and thus leading to digestive issues...  including all sorts of intolerances and sensitivities to certain foods and even entire food groups.

In short, dysbiosis, or microbial imbalance, can disrupt your gut’s natural ability to efficiently digest and absorb nutrients, leading to the unfavorable symptoms of gas, IBS, inflammation, and bloating.

Poor Lifestyle Habits and Quick Eating

We simply aren’t designed to spend hours staring at a computer screen, stuck in traffic, wolfing down fast food as part of a ‘go, go, go!’ lifestyle that seemingly never ends. Therefore, it’s no wonder we’re having a harder time consuming food in a parasympathetic state. (4)

Without a doubt, rapid consumption of food is a common culprit for bloating, as it often leads to swallowing excess air, known as aerophagia. This additional air can accumulate in the digestive tract, causing the abdomen to feel full and swollen. Moreover, eating quickly usually means that food isn't chewed thoroughly, which can result in larger food particles entering the stomach. These larger particles are harder for the stomach to break down, and as a result, the incomplete digestion can lead to gas production and discomfort. To minimize bloating, it's advisable to eat slowly, chew food thoroughly, and take smaller bites to aid the digestive process and reduce the intake of excess air.

Stress and Anxiety

Stress and anxiety are not just states of mind; they have very real physical manifestations, particularly in the digestive system. When the body is under stress, it releases hormones like cortisol and adrenaline, which can disrupt the delicate balance of the digestive tract. The gut is incredibly sensitive to these hormones, and their presence can lead to a variety of digestive issues.

For starters, stress can cause spasms in the gastrointestinal (GI) tract, which can lead to a variety of uncomfortable symptoms, including heartburn, indigestion, and changes in bowel habits such as constipation or diarrhea. This is often referred to as having a "nervous stomach."

Stress is so powerful that it can exacerbate conditions like irritable bowel syndrome (IBS) and can contribute to the development of peptic ulcers.

The gut-brain axis—a bidirectional communication network between the central nervous system and the enteric nervous system in the gut—plays a key role here. Anxiety can impact this communication, leading to an imbalanced gut microbiome, or dysbiosis, which further affects digestion and can weaken the immune response.

Stress and anxiety can also lead to poor eating habits, such as eating too quickly, which doesn't give the digestive system enough time to process food effectively, or reaching for comfort foods that may be high in fat or sugar, which can be difficult to digest and disrupt gut health.

5 Best Supplements for Bloating

If you experience bloating or other digestive discomfort, know there’s hope for relief. Here are the three best supplements for bloating:

Probiotics

Responsible for most of our immunity, feel-good chemicals such as serotonin, and requisite for almost all nutrient absorption and assimilation, we depend on healthy bacteria for our lives.

Probiotics can help alleviate bloating by enhancing the gut microbiota balance, which improves digestion and encourages the efficient and necessary breakdown of food. This can lead to reduced gas production and bloating, as the body becomes more adept at processing dietary components… Particularly when probiotic strains such as Lactobacillus acidophilus and Bifidobacterium lactis are involved, which have been specifically associated with better gut health and reduced digestive discomfort.

Animal-Based Greens

Abundant with 9 different grass-fed organs (including pancreas, which supplies naturally occurring digestive enzymes), antioxidant-rich greens, reds, additional enzymes, and even probiotics, this all-in-one supplement is a nutritional powerhouse. The carefully crafted selection of components within our Greens has been reported to support and optimize overall digestion and has even been touted to help reduce bloating. 

Grass Fed Beef Intestines

Following the ancient ancestral wisdom that "like supports like," we believe that consuming intestines and tripe may nourish and support your own gut health. Intestines provides all the building blocks... gut-specific proteins, peptides, enzymes & cofactors, along with molecular bio-directors (DNA instructions) to code and/or express the building of healthy tissue. This product supports vitality... rich in glandular derived gelatin, glutamine, probiotics, B12, and selenium to support gut health, energy, as well as thyroid- and immune- health.

Magnesium

Magnesium is responsible for over 300 biochemical reactions in the body. (5) One of its critical functions is to help with fluid balance, retention, and excretion. Most of our western civilization is deficient in the mineral, so we often suggest upping intake.

Vitamin D

Vitamin D holds a lot of power in fluid balance and retention (therefore affecting bloating). Vitamin D deficiency has been linked to excessive fluid retention and bloating. Make sure you’re getting enough sun exposure — or even Vitamin D in the form of our Wild Caught Fish Eggs.

How Do You Debloat Your Stomach Fast?

To alleviate the pain of bloating after it's already begun, gentle abdominal massages and the use of probiotics such as Lactobacillus acidophilus may offer relief by reducing gas and improving gut motility.

Apply Heat

In the event that you find yourself feeling bloated after a meal, a simple and soothing remedy can be the application of heat. Gently placing a warm heating pad or hot water bottle on your abdomen can help relax the muscles and promote digestion. This warmth encourages the movement of gas through your intestines, helping provide relief from the discomfort of bloating. It's a comforting way to assist your body in settling down after a quick or heavy meal.

Consume Ginger

Whether it’s ginger tea, ginger drops, adding freshly grated ginger to your meals, soups and salads, or even just chewing on some fresh ginger strips after meals, you’d be surprised at the massive difference ginger’s anti-inflammatory properties can make in your digestion.

Try Apple Cider Vinegar

Apple cider vinegar’s short chain fatty acids, along with its potential to increase stomach acid, may help with nutrient absorption, macronutrient breakdown, and even assimilation of said nutrients. (7)

Drink More Water

Proper hydration is key in digestive function. It helps things to move along in the digestive tract and may help reduce bloating as well. If necessary, add in a fresh squeeze of lemon or lime juice, or even consider adding in electrolyte drops. 

Move Your Body

Movement helps to keep things moving (pun intended) in so many more ways than one. Peristalsis, digestive function, food processing, as well as neurological and biochemical communication all depend upon proper movement of the body and spine. Insufficient movement can be directly linked to poor digestion (8) , and thus a distended, bloated belly. Whether it’s dancing, yoga, working out, jogging, or pickleball, incorporate gentle movement into your daily life if possible.

Conclusion

Bloating isn’t fun... Any and all of us who’ve experienced it can attest to that, firsthand. By incorporating these supplements and tips into your daily life, you can promote digestive health and find relief.