The greatest complement for stomach stream, say dietitians

Ah, the dreaded stomach swelling. We have all experienced this unpleasant feeling before, whether after eating a heavy meal, during a long day of air travel or experiencing indigestion that often occurs on vacation.

Although underlying health conditions, such as food intolerance and gastrointestinal disorders, can lead to chronic bloating and may require a more comprehensive treatment plan to manage, bloating is a transient symptom that occurs occasionally and often related to deviations from normal eating and lifestyle habits. (Read more: 12 warning signs that you have poor intestinal health.)

For those times when you indulge in a heavy holiday meal or enjoy your favorite food, I have covered you with best supplement to reduce your bloating: a capsule that contains digestive enzymes to reduce bloating and powerful plants to relieve digestive problems.

The digestive ingredients to look for in supplements for bloating.

When choosing a supplement to help with bloating, there are some important ingredients that should be present to maximize effectiveness.

Digestive enzymes

Your body produces many different types of enzymes that help with all the possible processes in your body. Digestive enzymes are specifically designed to break down the food you have consumed into their simplest components to help your body maximize absorption.

Each of us has a unique balance of these digestive enzymes, and sometimes they can get out of balance and affect how you can digest and absorb food. It is possible that ingestion of too large amounts of fluid in a short time can dilute these enzymes and affect their efficiency, and for others they can naturally produce fewer enzymes and may therefore experience bloating more often.

In both cases, digestive enzymes after eating can help improve the digestive process and reduce bloating.



You may have heard of ginger supplements used to relieve nausea, and in the same way, ginger can help with digestion and reduce bloating.

Ginger contains unique properties that help it calm the intestinal activity and remove gas from the intestines, which limits the amount of bloating that occurs.

In addition, ginger can also thin blood, allowing for improved circulation and oxygen supply to all tissues in the body, including the digestive tract.

Consuming ginger as part of a supplement, or enjoying pickled ginger or ginger candy after a meal are all ways to reap the benefits of ginger to combat your bloating.


the mint extract in a small jar

Sure, you’ve been to a restaurant that offered peppermint after a meal. While this can help with the garlic breath after the meal, it can also help with digestion.

Like ginger, peppermint has properties that relax the muscles in the digestive tract so that gas releases and limits the buildup that can occur as bloating.

Peppermint can be consumed in different ways to achieve the inflated effect. While a bloated supplement may contain peppermint that can reduce bloating, you can also enjoy peppermint tea after a meal to swell.

READ MORE: Secret side effects of drinking tea, says Science


fennel seeds

Maybe you have seen fennel as part of a salad, or maybe you have noticed its flavors baked in bread. The fennel onion is often eaten raw while the seeds are usually consumed dried in whole or powder form.

While its unique taste adds ambiance to meals, fennel also has properties that improve digestion and reduce the likelihood of bloating. It does this by providing a rich source of fiber that also has antimicrobial and anti-inflammatory properties, and can also relax the intestinal muscles that relieve gas. Some people may choose to chew fennel seeds after a meal for digestion, but if that does not appeal to you, the supplement form is a good alternative.

My favorite branded supplement for bloating.

One product I have found that includes all of these is HUM Flatter me. This vegetable-based capsule is filled with a blend of 18 full-spectrum digestive enzymes aimed at breaking down protein, fat, carbohydrates, fiber and milk sugar, along with a herbal blend of ginger, peppermint leaves and fennel seeds.

$ 26
at HUM Nutrition

Buy now


If you experience frequent bouts of indigestion and have not been able to limit the culprit, it is best to talk to your doctor about possible etiologies.

Although medical intervention may be necessary in some cases, it is an option that is likely to help and is unlikely to come with any adverse side effects using a supplement to relieve bloating, such as HUM.

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Read more:

  • Best supplements for abdominal blood, according to science
  • Bad eating habits that cause great bloating
  • 20 Instant Belly Bloaters to Avoid

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