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,” says Gildea. “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,” says Gildea. “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, reduce gas, and bloating. “It helps soothe the digestive tract which in turn, minimizes bloating,” says Gildea.

Fiber

“Foods containing soluble fiber like oats, chia seeds, ground linseed, and soft fruits (berries, bananas) can help decrease bloating,” says Diamandis. “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,” says Leary. “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,” says Diamandis. “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,” says Gildea. 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,” says Diamandis. “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,” says Diamandis.