Do anti-bloat supplements really work?

Magic de-bloating pills seem to be everywhere, with our social media feeds saturated with celebs and influencers touting the newest miracle supplement that has “fixed” their bloating for good. The promises are tempting… but do they actually work?

Read on for nutritionist Clarissa Lenherr’s deep delve into de-bloating supplements and whether they are just a fad or the real deal. 

WHAT IS BLOATING?

Let’s do a quick recap on what bloating actually is… Bloating is when your stomach can feel distended, full and is often linked to higher amounts of gas production. The causes are multi-factorial and include:

• Trapped air or gas accumulation 
• Overeating
• Consuming rich or fatty foods
• Eating too quickly
• Not chewing your food enough 
• Fizzy or carbonated drinks
• Chewing gum
• Certain meditations 
• Certain foods such as beans, legumes and cruciferous vegetables
• Consuming a large quantity of fibre 
• Artificial sweeteners such as sorbitol 
• Potential food intolerances
• Irritable bowel syndrome 

Bloating is very normal, especially after a large meal, drinking fizzy drinks or chewing too much gum BUT if it’s starting to impact your quality of life and you find you are painfully bloated, or bloated more often than not, then this is a sign you might need to give your gut some TLC. 

WHAT ARE ANTI-BLOAT SUPPLEMENTS?

This category is vast! In the beat the bloat supplements bucket you have everything from digestive enzymes, calming herbal mixes and probiotics to teas that are filled with ingredients that have laxative-like properties, tinctures that make you pee and gummies that promise to change your life…

WHICH ANTI-BLOAT SUPPLEMENTS TO AVOID?

Gummies – the chewable vitamins that have a similar texture and taste to gummy sweets, often available in a variety of flavours and colours, are usually made up from gelatin, sugar and added colourings. Some brands use sugar alcohols or sweeteners to keep the sugar content low and so they can be marketed as “sugar free”, however sugar alcohols are known to trigger diarrhoea and bloating in some individuals, defeating the point of taking an anti-bloat gummy in the first place. (1)

Anti-bloat teas – Flat tummy teas claim to de-bloat, speed up your metabolism, support digestion and boost energy levels. However, these claims have not been proven through any clinical trials, and many of the teas are not even regulated, often using ingredients that can be dangerous when not used in the correct way. A number of ingredients have a laxative effect, which work to make you excrete excess stool and water. They can also increase your risk of dehydration and malnutrition through a loss of water, electrolytes and minerals. 

Poor quality probiotics – Probiotics can now be picked up anywhere and everywhere, from your local supermarket, to beauty websites. And many of them are untested, contain few strains and may not even survive your stomach acid!

Look out for a probiotic with over 10 billion CFU’s and multiple strains such as lactobacillus and bifidobacterium, which are some of the most researched probiotic strains around. 

Cleanse/ detox blends – Many blends are now available on the market which are often made up of different powders, sold at a premium price as an easy “detox” option to support your bloating. They can often have many ingredients thrown in there to justify the price point that don’t actually help your bloating, some are not in a strong enough quantity or good enough quality to make a difference, and some can even exacerbate your bloating!

WHICH ANTI-BLOAT SUPPLEMENTS TO TRY?

Some of the best and most common ingredients to look out for when choosing your digestive aid include the following:

L-glutamine – An amino acid that helps synthesise protein in the body. Tissues within the intestine require l-glutamine and it also has a role in maintaining our intestinal barriers.

ACV with the mother – the unfiltered version of apple cider vinegar, usually looks much darker and has bits floating around in it. However, do not be put off by this as these bits are known to be the “mother” which are full of gut-friendly probiotics such as acetic acid bacteria. 

Probiotics – A high percentage of people who suffer with IBS, claim that probiotic supplements help to tone down symptoms better than any IBS medication! Studies have found that probiotics may aid with gas production and bloating, with one study reporting it can take 21 days to see a reduction in bloating symptoms (2). Quality is so key when investing in any supplement. With probiotics, it’s key to understand if the live bacteria survives through the manufacturing process, packaging and branding, shelf life and then when reaching your gut. I recommend investing in a professional brand that uses thorough testing procedures and has been probed to survive on the shop shelf and also in your gut. 

Digestive enzymes – Digestive enzymes help to speed up the digestive process and can support people who suffer with sluggish digestion or difficulty digesting certain food groups. You can consider trying digestive enzymes if you suffer from acid reflux, indigestion or you notice that you get symptoms and bloating after eating protein, carbohydrates, milk or fats. 

Saccharomyces Boulardii- a type of probiotic that is a yeast, which has the ability to fight off bad organisms that may cause disease. It also has the ability to regulate intestinal microbial homeostasis, stabilise the GI barrier and modulate the immune system by mimicking the protective effects of healthy gut flora. 

Fennel – Works to support normal digestion by helping to relax gastrointestinal tract spasms that can impact the passing of gas and therefore works to relieve bloating. 

Milk Thistle – Often used to relieve symptoms associated with over-indulgence of both food and drink to help increase bile secretion and flow.

Turmeric – The potent substance in turmeric, curcumin, helps to stimulate the gallbladder to produce bile. Turmeric is also known to help combat digestion, bloating and gas. 

Ginger root – Ginger is a muscle relaxant that can help to release trapped gas, along with helping to stimulate our digestive juices, supporting the entire digestive process. 

Peppermint – Peppermint can encourage bowel muscles to relax, whilst alleviating pain from stomach cramps, trapped wind and bloating. 

NB – please check in with your healthcare provider before taking any supplements and herbs, especially if you are pregnant, breastfeeding or on any medication.

DO ANTI-BLOAT SUPPLEMENTS WORK?

Well, this all comes down to which ones you are trying, the quality, the way in which you take them, the quantity and doses and the root cause of what is triggering your bloating… it’s unfortunately, not so simple.

BEAT THE BELLY BLOAT NATURALLY

For most of us we can’t out supplement the bloat. To manage the frequency and severity of your bloating, you often need to look at diet, lifestyle, supplements and more. So whilst taking an anti-bloat supplement may bring relief, check out these lifestyle hacks you can also implement at no cost!

• One tablespoon of apple cider vinegar in water pre meals can help to increase stomach acid production to aid digestion.
• Slow down when eating, aim to take a whole 5 minutes to eat ¼ of the contents on your plate. Therefore it should take you at least twenty minutes to finish your meal, and don’t forget to take breaks in between mouthfuls by putting down your knife and fork. 
• Chew each bite of food until it is a puree consistency. This is one of the first stages of breaking down your food and helps take pressure of the digestive system.  
• Don’t eat in a stressed state or environment, try to feel calm when you sit down for a meal and take some deep breaths for delving into that plate of food.  

CLARISSA’S DIGESTIVE AIDS OF CHOICE:

• FEEL digestion here
• Invivo probiotic here
• Willy’s apple cider vinegar here 
  
• Viridian ginger capsules here 
• Designs for health GI Revive here
• Designs for health S.Boulardii here
• ARTAH digest and debloat here
• Designs for health Digestzymes here
• Viridian peppermint oil capsules here 

NB – please check in with your healthcare provider before taking any supplements and herbs, especially if you are pregnant, breastfeeding or on any medication.

LONG-TERM BLOATING RELIEF

If you have tried “everything under the sun” and still find no relief, then get in touch. Whilst supplements can be a part of the puzzle, working with a gut health nutritionist can help bring longer-term, sustainable relief and get to the root cause of your digestive issues, Drop my team an email at info@clarissalenherr.com to book in for a free discovery call to find out how I can help. 

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5093271/ (1)

https://onlinelibrary.wiley.com/doi/full/10.1111/apt.12800 (2)