With 1 in 5 Irish people claiming that they regularly suffer from bloating (1), it’s surprising how little most people know about how to treat this issue. Bloating is something each of us has experienced at one point or another in our lives. The worst part about bloating is that you don’t usually know what will trigger it and leave you feeling uncomfortable for hours, anxious about what you can eat, and sometimes even running to the closest bathroom.
Plus, there are many digestive issues that can make you bloated, such as motility disorders, food intolerances, insufficient digestive enzymes, gas accumulation, excessive water retention, and a number of other gastrointestinal disorders. So, sometimes doctors have a hard time finding out what is making you feel this way.
No matter the cause of your bloating, you deserve a solution! You may be surprised to learn that there are already many fast-acting nutrients out there that have been proven by researchers to be effective at banishing bloating and even treating the deeper gut issues behind it.
Today, I’m going to introduce you to 16 brand-new, science-backed nutrients that can help put your bloating worries behind you!
The benefits of marshmallow root, also known as Althaea Officinalis L. (A. Officinalis), have been known and appreciated for centuries. Research shows treatment applications are many, ranging from treating coughs to improving digestion. (2)(3)
Marshmallow root has been proven to relieve bloating by treating some of the root digestive issues that contribute to it such as constipation and more than usual gas accumulation. (3)
Additionally, studies show that marshmallow root is highly effective in treating inflamed mucosa. It works by coating the irritated tissue with a protective and soothing film to reduce inflammation. (4)
Did you know that seaweeds can also help you improve your gut health? Aquamin F, for instance, is a mineral that comes from red algae and contains over 70 different trace minerals, including high amounts of magnesium and calcium. (5)
Making sure your gut microbiome has a diverse range of bacteria is important to ensure proper regulation of your digestive system. Studies have shown very promising results for the use of red algae in treating and relieving the symptoms of IBD and other gastrointestinal disorders that cause bloating. (6)
Red algae have also been proven in studies to prevent colon cancer and other effects commonly associated with a high-fat diet often found in the West. (7)
Other benefits of Aquamin include improved bone and brain health. If you want to know more about the overall health benefits of red algae, check out this article detailing the 5 full-body benefits of this super ingredient!
Lemon balm can also become your best ally when doing away with bloating. As discussed in the previous section, a healthy gut microbiome plays a large role in the overall health of your digestive system. If you don’t have enough of a variety of healthy gut bacteria, your gastrointestinal system is going to struggle to do its job. Research shows lemon balm aids in regulating digestion by increasing the cecal enterococcus colony of bacteria in your gut. (8)
Lemon balm also has diuretic properties, meaning it reduces water retention by increasing the production of urine, and it improves digestion and functional gastrointestinal disorders. These factors can result in an overall improvement of bloating symptoms. (9)
Additionally, lemon balm has proven effective in the prevention and treatment of Nonalcoholic Steatohepatitis, also known as NASH. (10)
Liquorice root is known for its anti-inflammatory properties and has been traditionally used to stimulate the digestive system and relieve the painful symptoms of digestive distress. (11)
Researchers have proven this nutrient to be effective in treating GERD and functional dyspepsia, both of which can cause bloating symptoms. (12)
A study in late 2009/early 2009 showed that patients with functional dyspepsia who took liquorice root twice daily reported improvement in the symptoms, including bloating, and overall management of the disease. (13)
Chamomile is something you might remember seeing in the tea aisle at your local grocery store or in the plant form at a greenhouse or nursery. It’s commonly associated with relaxation, but did you know it can also improve the function of your digestive system and improve bloating?
At times gas can get trapped in your digestive tract, which can cause pain and a distended abdomen. Studies show that chamomile can improve bloating by aiding in passing gas, otherwise known as flatulence. (14)
Chamomile is known for its anti-inflammatory and antispasmodic effects and for relieving digestive discomfort caused by inflammation, cramping, and ulcers. (15)(16) It can also prove effective when applied topically for migraine pain relief. (17)(18)
Fennel seeds are fibre-rich, meaning they help keep things moving through your digestive tract, including gas. The more your digestive system functions properly, the less gas, constipation, and bloating you will experience. (19)
This seed was traditionally used in Iranian and Indian cultures to treat a wide variety of ailments including:
- Abdominal pain
- Excessive gas
- And many more! (20)
Fennel seeds aren’t old news, though—they can still be of great medical benefit today in many of the same ways they’ve been used over the centuries.
Researchers have found the anti-inflammatory properties of fennel seed to be especially helpful in improving cases of kidney disease. (21)
Over the years, thousands of clinical studies have shown curcumin to have potential in treating gastrointestinal diseases such as IBD, functional dyspepsia, and IBS. (24)
The biggest setback preventing more widespread use of curcumin against digestive disorders is its limited bioavailability. Thankfully, the development of curcumin-phytosome, complexed curcumin, will reduce the dosage amount needed for treatment, improving its overall useability. (24)
Amylase is a type of digestive enzyme made in the mouth and pancreas. Along with lipase and protease, amylase is one of the most important digestive enzymes in the body. When someone doesn’t produce enough of this enzyme they will have trouble breaking down and absorbing nutrients found in carbohydrates, leading to the experience of uncomfortable symptoms such as gas, bloating, diarrhoea, and abdominal cramping. (25)(26)
Studies have shown pancrelipase (a combination of the enzymes amylase, lipase, protease) and Biointol (a combination of beta-glucan, inositol, and digestive enzymes) to be effective in relieving the symptoms of IBS, the main symptom of which is bloating. (27)(28)
Approximately 1% of the entire world population is affected by Celiac Disease (CeD), otherwise known as gluten intolerance. When someone shows signs of gluten intolerance, it means their intestines become inflamed or can even be damaged when they come in contact with indigestible peptides found in gluten. (29)
Living a gluten-free life can be difficult at times, especially because traces of gluten can be found in a lot of pre-packaged products or even in gluten-free dishes at restaurants due to cross-contamination.
This common difficulty among those suffering from CeD is why solutions such as DPP IV (dipeptidyl peptidase IV) and aspergillopepsin (ASP) have come into the picture. This enzyme-rich protein mixture works to help digest minute amounts of gluten that would normally trigger symptoms such as bloating and pain found in individuals with CeD. To be clear, this treatment works best in combination with a gluten-free diet. While this solution is not meant to allow those with CeD to eat gluten regularly, it will help alleviate symptoms caused by accidental exposure. (29)(30)
Protease is a digestive enzyme found in the pancreas that is responsible for breaking down proteins. Being low on digestive enzymes can irritate your digestive system and cause symptoms such as bloating, constipation, diarrhoea, worrisome weight loss, and a host of other issues. (25)
Researchers have found pancrelipase (a combination of the enzymes amylase, lipase, protease) and Biointol (which combines beta-glucan, inositol, and digestive enzymes, including protease) to be effective in improving these symptoms along with other symptoms commonly associated with IBS. (27)(28)(31)
Another enzyme that shows promise in improving digestion and has been traditionally used for many years in relieving symptoms of digestive distress is papain, an enzyme that comes from the papaya fruit. Studies show that a certain type of papaya preparation called ‘Caricol’ improves IBS symptoms such as bloating and constipation. (32)
A separate study showed that papain does influence the movement of food through the gastrointestinal system in a region-specific approach, further working to improve bloating symptoms and potentially even gastric motility disorders. (33)
Made in the pancreas, lipase is a digestive enzyme that breaks down fats. Making sure you have enough digestive enzymes is essential to ensure the proper functioning of your digestive system. Enzyme deficiency can cause digestive distress and even malnutrition in serious cases. (25)
Lipase can be found in the medications pancrelipase and Biointol, which you may recognise from previous sections, along with other digestive enzymes, like protease and amylase. Studies have shown these medications to be effective in improving bloating symptoms, along with other uncomfortable gastrointestinal symptoms commonly associated with IBS.
If you’ve had pineapple, then you’ve had bromelain. Bromelain is a digestive enzyme extracted from pineapple that has a host of desirable properties. Studies have shown it to be effective in treating:
- Cardiovascular diseases
- Chronic inflammatory and autoimmune diseases
- Cancerous tumours
- Post-surgical inflammation
- And diabetes (34)
Specifically, a study done on rats revealed that bromelain, when taken orally, could affect gastrointestinal inflammation related to IBD. One symptom commonly associated with IBD is bloating, so the use of bromelain in treating IBD is encouraging in regards to its potential to improve bloating symptoms. (35)(36)(37)
In other words, be sure to stock up on some pineapple (if you can get it) next time you go to your neighbourhood market!
If your bloating is caused by a disorder called hypolactasia (a fancy word for lactose intolerance) then tilactase may be just what you need!
Lactose intolerance occurs when your digestive system has trouble breaking down the main sugar found in milk and milk products, called sucrose. In fact, it’s believed up to 68% of the entire world population experiences lactose intolerance to some degree, but it’s most common in areas like Africa and Asia. (38)
Tilactase is a beta-D-galactosidase taken as a chewable tablet before mealtimes that’s been proven to reduce symptoms of lactose intolerance including diarrhoea, bloating, and abdominal pain by up to 88%. (38)(39)
Cellulose is a complex carbohydrate found in green veggies and cellulase is the enzyme that digests cellulose. Interestingly, cellulase doesn’t occur naturally in humans or animals, meaning we have to add it into our diet as a supplement to ensure the proper digestion of these healthy plants. (40)(41)
Other than helping you digest leafy green vegetables, such as kale and spinach, cellulase can help improve bloating and abdominal pain just like other enzymes. It also has encouraging research to support its use in preventing biofilm from forming on medical implants and improving the nutritive value of fermented foods, fruits and vegetables, and whole grains. (42)(43)(44)(45)(46)
Otherwise known as baking soda, sodium bicarbonate has uses that go far outside of the kitchen!
GERD, or acid reflux, is a known contributor to bloating, and in certain studies baking soda has been shown to reduce heartburn and acid reflux symptoms, including bloating. PPI (proton pump inhibitor) therapy is commonly used to treat GERD. One PPI, in particular, is the antacid medication omeprazole-sodium bicarbonate, which can provide immediate relief for heartburn and reflux symptoms when compared to other PPIs that require more time to relieve symptoms. (47)
If bloating is something you’ve been struggling to treat to no avail, you’re not alone. Abdominal distension and bloating are 2 of the most common gastrointestinal complaints heard by healthcare providers. (48)
To take a step toward getting relief, consider adding some of the nutrients listed above into your diet and/or daily supplement regimen. If you aim to put an end to your bloating once and for all, then the Bloat Banisher is just what you need!
This supplement combines all the nutrients described above to help you get the digestive relief you deserve. Dissolve bloating and gas, flatten your belly, and automate your digestion—in just 29 minutes. Get your Bloat Banisher and get your old self back!