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Gut Health & Digestion

7 Best Supplements for Digestion and Bloating (2023)


An old man experiencing digestion and bloating

You’ve come to the right place if you want to learn about the best supplements for digestion and bloating. Digestive issues and feeling distended can be incredibly uncomfortable and distressing experiences that can significantly impact a person’s quality of life.

Bloating occurs when the stomach or intestines become distended, causing discomfort and a feeling of fullness. Other than that, one may also experience other digestive symptoms, such as gas, abdominal pain, and changes in bowel movements. 

There are several potential causes of digestive issues and bloating, including poor diet, food intolerances or sensitivities, gastrointestinal infections, certain medications, and underlying medical conditions such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD)

For those who suffer from these issues, the agony can be constant and unrelenting, as the discomfort and pain can persist for hours or even days. Bloating can also affect a person’s self-esteem and confidence, as they may feel self-conscious about their appearance or that others are judging them. 

Furthermore, the constant discomfort and pain can interfere with daily activities and disrupt sleep, leading to fatigue and irritability. It can also impact a person’s ability to work or attend social events, leading to isolation and further emotional distress. 

Best Supplements for Digestion and Bloating 

You may have challenges identifying the best supplements for digestion and bloating at your local pharmacy. That’s due to the sheer amount of products in the market. One trick is to learn how to read nutrition labels. Here are some of the essential ingredients to look out for. 

1. Probiotics  


Probiotics are live microorganisms that are beneficial for our digestive health. They can help balance the gut microbiome and improve digestion, alleviating uncomfortable symptoms. The best probiotics for bloating, gas, and constipation include:  


Bifidobacterium is a genus of bacteria commonly found in the human gut. They are important for developing and maintaining a healthy gut microbiome, which is vital to overall health. 

Bifidobacterium bacteria help to break down complex carbohydrates, produce vitamins and other nutrients, and protect the gut against harmful pathogens. They also modulate the immune system and reduce inflammation in the stomach.  


You will find Lactobacillus in the human gut, as well as in fermented foods like yogurt and kefir. Like other probiotics, Lactobacillus bacteria provide several health benefits to their host.  

Lactobacillus bacteria help to break down food and produce lactic acid, which helps to create an acidic environment in the gut that inhibits the growth of harmful bacteria. They also help to modulate the immune system and reduce inflammation in the stomach.  


Streptococcus is a bacteria found in the gut, mouth, and respiratory tract. If you’re shopping for a probiotic, aim for one with Streptococcus thermophilus. This bacteria is available in fermented dairy products like yogurt and cheese. Streptococcus thermophilus breaks down lactose, making it easier for lactose-intolerant individuals to digest dairy products. It also produces lactic acid, which helps to create an acidic environment in the gut that hinders the growth of damaging bacteria.  


Saccharomyces is a type of yeast commonly found in the environment, including on fruits and vegetables, in soil, and in the gut of humans and animals. Some Saccharomyces strains help produce beer, wine, and bread.  

Some people consider Saccharomyces boulardii the best probiotic for digestion and bloating due to its potential health benefits. This strain of yeast is resistant to antibiotics and survives well in the stomach’s acidic environment, making it an effective probiotic for improving gut health. 

In addition to its digestive benefits, Saccharomyces boulardii shows potential uses for the immune system. Some studies suggest that it may reduce the risk of infections. 

2. Prebiotics 


Prebiotics are dietary fibers that the human body cannot digest. Instead, the bacteria in the gut ferment them. They serve as food for the beneficial bacteria in the stomach, helping to promote the growth and activity of these bacteria. Sources of prebiotics include foods like garlic, onion, leek, asparagus, banana, apple, oat, and barley. 

Because they promote the growth of beneficial bacteria in the gut, prebiotics serve several health benefits. They improve digestion, reduce inflammation, boost the immune system, and even reduce the risk of certain diseases like colon cancer. 

3. L-Glutamine 


L-glutamine is an amino acid produced naturally by the body. It’s abundant in many foods, including meat, fish, and dairy. It aids a variety of physiological processes. 

L-glutamine is known to have several potential health benefits, particularly for digestion. It is essential for maintaining the intestinal lining and preventing “leaky gut syndrome” and other digestive issues. It also supports the growth and activity of beneficial bacteria in the gut, which can help to promote a healthy gut microbiome and improve digestive function. 

4. Digestive Enzymes 

Digestive Enzymes

Digestive enzymes are substances produced by the body that help to break down food into smaller molecules that can be absorbed and utilized by the body. They are essential for proper digestion and nutrient absorption. 

There are several types of digestive enzymes, each with a specific function. The best digestive enzymes for bloating include:  

  • Amylase 
  • Protease 
  • Lipase 
  • Lactase 
  • Bromelain  

The body naturally produces digestive enzymes. However, certain factors like aging, digestive disorders, and some medications can decrease enzyme production. This leads to digestive issues like bloating, gas, and indigestion.  

5. Fiber 

Fiber Foods

Eating a diet that is high in fiber can have many health benefits. It can help to regulate bowel movements, prevent constipation, and reduce the risk of digestive issues like hemorrhoids, diverticulitis, and irritable bowel syndrome. Fiber can also help to lower cholesterol levels, regulate blood sugar levels, and reduce the risk of heart disease, stroke, and diabetes. 

Foods that are high in fiber include fruits, vegetables, whole grains, beans, and nuts. Some familiar sources of soluble fiber include oats, apples, beans, and peas, while insoluble fiber comes from wheat bran, nuts, and many vegetables. The best supplements for digestion and bloating should consist of some form of fiber.  

6. Ginger 


One of the most well-known benefits of ginger is its ability to relieve nausea and vomiting, particularly in cases of morning sickness, motion sickness, and chemotherapy-induced nausea. This is due to its ability to reduce inflammation in the digestive tract and speed up gastric emptying. 

In addition to its anti-nausea effects, ginger, one of the best supplements for bloating and digestion, has anti-inflammatory and antioxidant properties. It reduces inflammation throughout the body and protects against cellular damage, benefitting people with osteoarthritis, heart disease, and certain types of cancer. 

7. Peppermint Oil 


Peppermint oil contains a compound called menthol, which is responsible for its cooling and soothing effects. It also has antibacterial, antiviral, and anti-inflammatory properties. Peppermint oil is popular in aromatherapy to relieve stress and anxiety. Some health benefits associated with peppermint oil include relief from headaches, muscle pain, and digestive issues, such as nausea, indigestion, and irritable bowel syndrome (IBS).  

How to Improve Digestion and Decrease Bloating 

Are you burping excessively? Discomfort isn’t a nice thing to experience after meals. Luckily, there are several things you can do to improve digestion and decrease bloating:  

  • Eat slowly: Taking the time to chew your food well can help improve digestion and reduce the amount of air you swallow, which can cause bloating. 
  • Stay hydrated: Drinking enough water can help keep your digestive system running smoothly and reduce constipation, which can lead to bloating. 
  • Increase fiber, probiotic, and prebiotic intake: Eating fiber-rich foods, such as fruits, vegetables, and whole grains, can help improve digestion and prevent constipation. It’s also wise to include yogurt and cheese in your diet.
  • Limit high-fat foods: High-fat foods can slow digestion and increase the risk of bloating. Limit your intake of fried foods, fatty meats, and creamy sauces. 
  • Reduce intake of gas-producing foods: Certain foods, such as beans, lentils, broccoli, and cabbage, can cause gas and bloating. Try to decrease your intake of these foods or prepare them in a way that reduces gas production. 
  • Exercise regularly: Regular exercise can help stimulate digestion and prevent constipation, which can reduce bloating. 
  • Reduce stress: Stress can disrupt digestion and cause bloating. Practicing relaxation techniques, such as deep breathing, yoga, or meditation, can ease stress and improve digestion.  

One of the best supplements for digestion and bloating, Sapienbiotics, contains all you need. Sapienbiotics, created by PureHealth Research, Dr. Holly Lucille, ND, a team of expert researchers and medical professionals, is a comprehensive blend of probiotics and prebiotics that supports a healthy gut environment, ensuring optimal digestion and reduced bloating.

PureHealth Research Sapienbiotics

By incorporating this supplement into your daily routine, you can effectively address the root cause of digestive issues and improve your overall gut health.

If these tips do not improve your symptoms, it is essential to consult with a healthcare professional to rule out any underlying digestive issues. You may be suffering from gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS), food intolerances, or other conditions. Fixing the root cause of digestive issues is extremely important for maintaining optimal health and well-being.  

Final Thoughts  

Digestive problems can significantly impact overall health, including energy levels, mood, immune function, and even mental health. When left untreated, they can lead to more severe problems in the long term. 

There are many potential root causes of digestive issues, including poor diet, food intolerances or sensitivities, stress, inflammation, and digestive disorders such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). By identifying and addressing the underlying cause of the digestive issue, it is possible to treat and manage symptoms effectively. 

An effective fix is consuming a proper diet. The best vitamins for digestion and bloating will go a long way in helping you lead a more fulfilling life.

Advertisement. This article, while providing general health information, also promotes the product Sapienbiotics. This should not replace professional medical advice or consultations. Individual results with Sapienbiotics may vary. Consult your healthcare provider for any health concerns and before starting any new supplement regimen. Always seek immediate medical attention if you suspect a serious health condition.

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