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We’ve all experienced it, but regular bloating means it may be time to take a closer look at your digestion, says board-certified OB/GYN Jessica Shepherd, MD. While the best bloating supplements can help ease symptoms, they’re just one tool in your healthy digestion toolbox.
Vogue’s Favorite Bloating Supplements:
- Best Overall: Hilma Natural Gas and Bloating Relief for Women, $17
- Best for Leaky Gut: Thorne GI Relief, $39
- Best for Quick Relief: Arrae Fast-Acting Bloating Relief Digestive Enzymes, $40
- Best With Digestive Enzymes: O Positiv Gogo Bloating Gas Digestive Relief, $29
- Best With Colostrum: Armra Colostrum Powder, $45
- Best for a Gut Reset: Biocidin Botanicals GI Detox+, $34
- Best for IBS: Align Probiotic Bloating Relief + Food Digestion, $30
- Best With Probiotics Prebiotics: Seed DS-01 Daily Synbiotic - Prebiotic and Probiotic, $60
- Best With Ginger: Olly Beat the Bloat Capsules, $18
- Best With Magnesium: Pure Encapsulations Magnesium Citrate, $19
Bloating can be a symptom of many different things, so before you reach for the gut health supplements or change your entire diet, it’s important to know where your bloating is coming from in the first place. “Your gut is an organ that can be incredibly sensitive to changes,” Shepherd says. “Digestive issues, changes in your diet, hormonal fluctuations, gut microbiome imbalances (like SIBO), food sensitivities, everyday lifestyle factors like stress and lack of exercise, and more can all cause bloating.” While it’s more uncommon, persistent bloating can also be an indicator of something more serious. “Sometimes bloating can indicate an underlying medical condition such as coeliac disease, inflammatory bowel disease, or ovarian cancer,” explains Lafina Diamandis, Deia Health GP and lifestyle doctor. “That’s why recurrent symptoms should never be ignored and you should see a professional to determine the real cause of your bloating.”
The best way to determine what is causing bloating is to identify it when it occurs. “Keep a food journal and jot down any specific foods that caused the bloating, symptoms you experienced, and if anything helped alleviate the bloating,” Shepherd says. From there, Diamandis recommends also noting any other factors, like stress or sleep, and potentially trialing an elimination diet with support from a registered dietician.
Once you know what might be causing your bloating, it could be time to enlist the help of a bloating supplement. With so many options crowding the market, we spoke to top nutritionists, doctors, and functional physicians to find the best bloating supplements to soothe cramping, prevent gas, ease digestion, and tackle bloating.
In This Article:
- What causes bloating?
- Do debloating supplements actually work?
- What is the best supplement to take for bloating?
- Meet the Experts
Best Overall: Hilma Natural Gas and Bloating Relief for Women
- Why We Love It: One of the main causes of bloating is gas, which can be a result of consuming difficult-to-digest foods. “Foods high in carbohydrates called FODMAPs (Fermentable, Oligo-saccharides, Di-saccharides, Mono-saccharides And Polyols) can cause gas buildup and bloating for some people,” Diamandis says. “Foods high in FODMAPs include some cruciferous vegetables, legumes, artificial sweeteners, and dairy products.” Hilma’s soothing relief capsules address digestive issues like bloating, gas, and upset stomach using natural ingredients like fennel and peppermint—two botanicals renowned for bloat relief. “Peppermint and fennel oil are especially great for people who feel gassy, crampy, or tight after eating,” says functional medicine physician Michelle Leary, ND, IFMCP. “They help relax the intestinal smooth muscle and reduce gas.”
- Key Ingredients: Peppermint leaf, fennel, lemon balm, anise (licorice), and caraway
- Certifications: Clean Label Project–certified, third-party tested
- Form: Capsule
- Serving Size: 2 capsules
- Dietary Notes: Non-GMO, gluten-free, vegan
| Love It | Leave It |
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| Affordable; all natural | Capsules may have strong taste and smell |
Best for Leaky Gut: Thorne GI Relief
- Why We Love It: You’d be hard-pressed to find a professional who doesn’t recommend Thorne—thanks to its top-tier third-party testing, it’s tested against unsafe levels of contaminants, such as heavy metals, pesticides, and microorganisms. This super botanical blend acts almost as a lubricant to soothe irritation in the esophagus and support mucous membranes of the digestive tract. “Thorne’s formula features the ability to not fully digest in the upper gastrointestinal tract so it can reach the intestinal tract undigested, which promotes healthy gut micro flora,” Shepherd says. That makes it a great option for those with digestion issues. “Thorne’s bloating supplement soothes and repairs the gut lining with deglycyrrhizinated licorice (DGL), slippery elm, and marshmallow root,” integrative nutritionist Cameron Gildea says. “It’s ideal for those suffering from gastritis, GERD, or leaky gut.” If you don’t like taking capsules, you can also break the capsule and put it in warm water or tea for extra soothing benefits.
- Key Ingredients: Deglycyrrhizinated licorice (DGL), marshmallow root, slippery elm
- Certifications: NSF-certified, GMP-certified, third-party-tested
- Form: Capsule
- Serving Size: 1–2 capsules
- Dietary Notes: Allergen-free, gluten-free
| Love It | Leave It |
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| Rigorously tested; natural ingredients; expert-recommended | Can cause gastric upset |
Best for Quick Relief: Arrae Fast-Acting Bloating Relief Digestive Enzymes
- Why We Love It: With powerful digestive enzymes and potent botanicals, the best part of this bloating supplement is you can take it after you eat, instead of before. It also works in record time—according to the brand’s independent clinical study, it provides immediate relief in one hour and is clinically proven to reduce bloating by 86% in one month after daily use. It’s crafted with powerful herbs known to help bloat like organic ginger extract along with a special blend of organic peppermint leaf, lemon balm, and dandelion root extract. “Anti-inflammatory herbs like ginger, fennel, and turmeric can help support digestion and reduce bloating as can herbal teas such as peppermint, chamomile, and dandelion root,” Gildea says. “Ginger root increases gastric emptying and reduces inflammation.” Vogue’s senior beauty writer Kiana Murden shared in her review of the supplement that she reaches for it whenever she’s indulged a bit too much.
- Key Ingredients: Organic ginger extract, lemon balm, bromelain
- Certifications: CGMP-certified
- Form: Capsule
- Serving Size: 2–3 capsules
- Dietary Notes: Organic, non-GMO, vegan, FTIR (Fourier Transform Infrared Spectroscopy)-tested
| Love It | Leave It |
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| Easy to swallow; works quickly; natural ingredients | Expensive; may not work for everyone |
Best With Digestive Enzymes: O Positiv Gogo Bloating Gas Digestive Relief
- Why We Love It: If you struggle with any sort of digestion issues—IBS, bloating, fullness after meals, acid reflux, or stomach pain with certain foods—you want a bloating supplement with digestive enzymes. Dr. Shepherd recommends this capsule because of its “top quality, as far as ingredients,” which include botanical extracts and digestive enzymes. “O Positiv also focuses on helping balance women’s microbiome,” she adds. The proprietary enzyme blend, with alpha-galactosidase, amylase, lipase, lactase, and bromelin can help your body break down lactose, gluten, and fats. Paired with soothing bloat-beating botanicals like ginger root and peppermint leaf, two capsules before a big meal helps treat gas and bloat proactively.
- Key Ingredients: Alpha-galactosidase, amylase, lipase, lactase, ginger root extract, peppermint leaf extract, artichoke leaf extract
- Certifications: GMP-certified, third-party-tested
- Form: Capsule
- Serving Size: 2 capsules
- Dietary Notes: Non-GMO, gluten-free, vegan
| Love It | Leave It |
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| Quality ingredients; formulated for women | Expensive; some customers report it made symptoms worse |
Best Bloating Supplement With Colostrum: Armra Colostrum Powder
- Why We Love It: While it’s a new, buzzier supplement on the scene, colostrum has been touted for many health benefits, including a decrease in bloating. According to the brand’s clinical trials, 86% of participants experienced less bloating after taking it daily over the course of three months. Vogue’s senior beauty shopping writer Kiana Murden took it for six months after Vogue’s shopping writer Laura Jackson recommended it—and both reported an improvement in digestion. “In comparing the benefits we’ve both noticed, we agree that improved immunity and digestion are the biggest draw to Armra,” she says. While further research needs to be conducted, evidence is building that short-term supplementation of colostrum may reduce gastric symptoms in those with celiac disease and colitis, and one 2024 review suggests it may help prevent bacterial GI infections. As with anything, it should be used as a boost instead of a fix-all. “It’s important for people to try a variety of supplements and find what works best for their digestive system,” Shepherd says. “But it should be used alongside working to improve your nutritional diet and incorporating eating habits like chewing food longer and slower.”
- Key Ingredients: Bovine colostrum
- Certifications: GMP-certified
- Form: Powder
- Serving Size: 1 sachet or 4 scoops
- Dietary Notes: Non-GMO, keto-certified, third-party-tested
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| Doctor formulated; single ingredient, no preservatives, hormones, or artificial additives; convenient packets; third-party-tested; unflavored and flavored options | Expensive; must be mixed into cold beverages or food; not for vegans |
Best for a Gut Reset: Biocidin Botanicals GI Detox+
- Why We Love It: For more comprehensive digestive help, this capsule helps give your system a full internal cleanse and detox. It works to intercept and remove unwanted toxins or microbial byproducts that can lead to bloating and digestive discomfort. “I love this broad-spectrum botanical formula because it addresses pathogens, biofilms, and dysbiosis,” Gildea says. “It’s great for gut reset protocols and microbial imbalances.” Ingredients like aloe vera and apple pectin also cushion and soothe the digestive tract to help ensure a comfortable detox without the cramping and upset.
- Key Ingredients: Zeolite clay, activated charcoal, aloe leaf extract
- Certifications: N/A
- Form: Capsule
- Serving Size: 1 capsule
- Dietary Notes: Dairy-free, gluten-free, soy-free
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| Suitable for sensitive stomachs; great for gut resets | Have to take it separately from other medications; not for use during pregnancy |
Best for IBS: Align Probiotic Bloating Relief + Food Digestion
- Why We Love It: Suitable for those living a vegetarian or gluten-free lifestyle, Align guarantees potency and levels of live probiotic CFUs in each dose of this formula, which is made with a unique strain of probiotics developed by gastroenterologists called Bifidobacterium 35624TM. “Align is formulated with a specific strain to boost digestive health,” Shepherd says. In fact, the particular strain has shown promising results against those suffering from irritable bowel syndrome (IBS) symptoms too. “Strain-specific probiotics with a CFU count appropriate for your condition can help fight bloating and is something to look for in an anti-bloat formula,” Gildea says. “But always choose supplements with the guidance of a qualified practitioner, especially when addressing microbial imbalances or gut inflammation.”
- Key Ingredients: Vitamin B12, Bifidobacterium 35624 TM
- Certifications: N/A
- Form: Capsule
- Serving Size: 1 capsule
- Dietary Notes: Gluten-free, vegetarian, soy-free
| Love It | Leave It |
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| Gastroenterologist-recommended; potent; no refrigeration needed | Not for those with lactose intolerance; may experience gas and bloating |
Best With Probiotics Prebiotics: Seed DS-01 Daily Synbiotic - Prebiotic and Probiotic
- Why We Love It: Dr. Shepherd recommends incorporating fermented foods like kefir, miso, sauerkraut, kimchi, and more to help boost the gut microbiome. “But taking a pre-and probiotic is another great strategy to help your microbiome,” she says. Shepherd adds that certain ingredients such as the Bifidobacterium lactis HN019 strain, which is in Seed’s synbiotic formula, can help speed up the time it takes for your food to go from your stomach to your colon. “Seed also uses microbial strain validation, the process of verifying and documenting that the specific microbial strain has been accurately identified and characterized, to ensure it’s consistent and reliable,” Shepherd says. A variety of different probiotic strains helps boost gut diversity as well. “Probiotics, particularly strains like Lactobacillus, Bifidobacterium, or Akkermansia muciniphila, can support the intestinal lining, regulate immune activity, and reduce fermentation,” says Leary, who recommends testing to determine if a probiotic will help support your specific issues. “A history of frequent antibiotics, digestive infections, or low-fiber diets might suggest underpopulation.”
- Key Ingredients: probiotic blend, polyphenolic precursors (prebiotics)
- Certifications: Third-party-tested, Prop 65 compliant
- Form: Capsule
- Serving Size: 2 capsules
- Dietary Notes: Vegan, plant-based, made without preservatives
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| Subscription available; variety of probiotic strains; shelf-stable | May experience stomach tightness, nausea, or stool changes while adjusting; expensive |
Best With Ginger: Olly Beat The Bloat Capsules
- Why We Love It: Leary’s top supplement recommendation across the board is ginger capsules (she likes 1000mg taken before meals) and one of the star ingredients in this formula is ginger—a root vegetable with many health benefits, including fighting bloating. “Ginger improves motility, supports enzyme release, and reduces nausea,” she explains. While Olly only has 50mg of ginger extract, it also includes other gut-loving ingredients like fennel, dandelion, as well as a digestive enzyme super blend to support total gut health.
- Key Ingredients: Amylase, cellulase, hemicellulase, lactase, alpha galactosidase, lipase, dandelion extract, fennel extract, ginger extract
- Certifications: NSF-certified
- Form: Capsule
- Serving Size: 1 capsule
- Dietary Notes: Vegetarian, sugar-free
| Love It | Leave It |
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| Widely available; affordable | Contains soy, milk, wheat; can cause gas |
Best With Magnesium: Pure Encapsulations Magnesium Citrate
- Why We Love It: You may know of magnesium as the hero for sleep, mood, and energy levels, but did you know it can also help your digestion move and groove? “Magnesium citrate gently relieves constipation by drawing water into the colon,” Gildea says. “It can also calm the nervous system—a huge bonus.” Pure’s single-ingredient formula is highly bioavailable, meaning your body can absorb it, and can support the metabolism and breakdown of carbohydrates, amino acids, and fats in the body. It’s clean and tested for quality assurance to, to help ensure safety and efficacy.
- Key Ingredients: Magnesium citrate
- Certifications: Certified gluten-free, non-GMO, third-party-tested
- Form: Capsule
- Serving Size: 1–4 capsules
- Dietary Notes: Vegetarian, vegan, dairy-free, soy-free; filler-free
| Love It | Leave It |
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| Supports sleep; soothes constipation; clean; single ingredient | Not for overall digestion; must be taken with food |
Everything You Need to Know
What causes bloating?
“Bloating is a feeling of increased abdominal pressure that can also cause visible abdominal distension,” Diamandis says. “This can be due to everyday lifestyle factors such as stress, a lack of exercise, or a love affair with coffee or fizzy drinks.” However, food intolerances, constipation, gut microbiome imbalances, infections, or hormonal changes can also play a role. Think of bloating as a symptom rather than a condition—its often a sign that something else is going on. Sometimes it could indicate something more serious. “Underlying medical conditions such as coeliac disease, inflammatory bowel disease, or ovarian cancer could also be the cause of continued bloating,” Diamandis says. “That is why you should also consult with a doctor if you have persistent or recurrent symptoms.” Below, Cameron Gildea breaks down a few of the main causes of bloating:
- Gut dysbiosis: An imbalance between beneficial and pathogenic bacteria.
- SIBO (Small Intestinal Bacterial Overgrowth): An excessive fermentation of food in the small intestine.
- Hypochlorhydria: This is basically low stomach acid which can lead to incomplete digestion.
- Pancreatic Enzyme Insufficiency: Is the impaired ability to break down macronutrients.
- Food Sensitivities or Intolerances: Gluten, dairy, soy, corn, and eggs, can be especially triggering and culprits of bloating.
- Fungal or Parasitic Overgrowths: Examples like Candida or Blastocystis hominis can also cause digestive issues.
- Leaky Gut: Also known as intestinal hyperpermeability, can contribute to inflammation and immune reactions.
- Chronic stress and vagus nerve dysregulation: This disrupts normal motility and enzyme secretion.
Do debloating supplements actually work?
Supplements are only as good as the context in which they’re used, Leary explains. “In functional medicine, we don’t chase symptoms—we search for root causes and treat the whole system,” she adds. Most bloating issues are caused by lifestyle factors that can be resolved (and prevented) with simple strategies. “Supplements with evidence-based ingredients can be useful to treat bloating, but they’re not a substitute for identifying and managing the root cause, which is why personalization is so important,” Diamandis says.
What is the best supplement to take for bloating?
The best supplement for bloating involves some trial and error. Again, you have to start with why you’re bloated in the first place in order to find the best supplement to treat your symptoms. “A supplement should be chosen based on a client’s individual test results, symptom picture, and health history,” Gildea says. “Functional medicine emphasizes personalization: What works for one person may not be appropriate for another.” However, there are some ingredients that are known to help soothe different types of bloating.
Peppermint oil
Peppermint oil relaxes gastrointestinal muscles, which can ease cramping,” Gildea says. “However, it may worsen acid reflux.” Leary adds that peppermint, along with fennel, is especially great for people who feel gassy, crampy, or tight after eating.
Fennel
Fennel is an herb that helps relax gastrointestinal muscles, and reduce gas and bloating. “It helps soothe the digestive tract, which, in turn, minimizes bloating,” Gildea says.
Fiber
“Foods containing soluble fiber like oats, chia seeds, ground linseed, and soft fruits (berries, bananas) can help decrease bloating,” Diamandis says. “This type of fiber helps to keep bowel movements regular, and hence reduces bloating.” However, it may worsen symptoms in some people with IBS, so you should consult with a dietician first.
Ginger
“Ginger helps stimulate stomach acid and digestive enzyme release,” Leary says. “It can also improve motility and reduce nausea.”
Magnesium citrate
Magnesium is useful in cases of constipation. “It draws water into the intestine to soften the stool and promote bowel movements,” Diamandis says. “That can help reduce gas and constipation-related bloating.”
Digestive enzymes
Digestive enzymes are amazing to help break down otherwise hard-to-digest foods. “Digestive enzymes aid in proper digestion, preventing fermentation and gas production,” Gildea says. Different types of enzymes are specific to different nutrients (for example, lactase helps break down lactose), so focus on a formula that helps your specific digestion issues or features full-spectrum support.
Prebiotics
“Prebiotic soluble fiber supplements (containing psyllium husk or oats) feed your gut bugs, which in turn produce SCFA (short-chain fatty acids) that improve digestion and reduce bloating,” Diamandis says. “If you suffer from IBS related to high FODMAPs foods, be sure to choose a low-FODMAPs prebiotic.”
Probiotics
Probiotics are live bacteria and yeasts (good gut bacteria), which help to balance the gut microbiome. “They support digestion by reducing gas production,” Diamandis says.
Meet the Experts
- Jessica Shepherd, MD, is a board-certified OB/GYN, a women’s health, sexual wellness, and menopausal expert, the founder of Sanctum Med and Wellness, and the author of Generation M: Living Well in Perimenopause and Menopause. She is also the chief medical officer at Hers.
- Lafina Diamandis is a GP and lifestyle medicine doctor based in London. She is also the founder of Deia Health, a holistic health clinic.
- Michelle Leary, ND, IFMCP is a functional medicine physician and the director of functional medicine at Vida Integrated Health.
- Cameron Gildea is an integrative nutritionist and holistic health coach with a degree in functional medicine. She is also the founder of The Nourishing Plate.