Severe bloating can disrupt your day, leaving you uncomfortable and sluggish. It may make a person desperately seek relief from bloating. Whether your bloating stems from hormonal fluctuations, digestive issues, or food sensitivities, finding what to take for severe bloating without triggering further stomach upset is crucial.
The uncomfortable pressure, visible abdominal distension, and accompanying symptoms like gas and cramping can make even simple activities feel challenging. Not all supplements are created equal. Some can irritate sensitive stomachs, while others work gently to address the root cause.
Understanding the science behind each option helps you make informed choices for lasting relief.
What Causes Severe Bloating?
Understanding why bloating occurs can help you choose the right supplement. Common causes include excess gas production from bacterial fermentation of undigested carbohydrates, slowed gut motility leading to constipation, and fluid retention triggered by hormonal shifts. Food intolerances (particularly lactose and gluten), imbalanced gut bacteria, and swallowing excess air while eating can also contribute.
For many women, bloating intensifies during certain phases of the menstrual cycle due to fluctuating oestrogen and progesterone levels. Perimenopause and menopause can amplify these symptoms as hormonal patterns become more erratic.
Supplements That Actually Work for Treating Bloating
Here is a list of supplements that can actually make a difference.
Probiotics: Restore Gut Balance
Probiotics are beneficial bacteria that support gut health and can significantly reduce bloating. A 2018 study published in Springer found that a multi-strain probiotic reduced bloating by 69% in IBS patients compared to 47% with a placebo.
What to look for:
- Multi-strain formulas containing Lactobacillus and Bifidobacterium
- Start with lower CFU counts if you have a sensitive stomach
- Take consistently for 4-8 weeks for best results
Ginger: Accelerate Digestion Naturally
Ginger has been used for centuries to ease digestive discomfort. A 2011 clinical study demonstrated that ginger accelerates gastric emptying by nearly 25% (12.3 minutes vs 16.1 minutes with placebo), helping food move through your system more efficiently and providing instant relief from bloating.
Ginger has carminative properties, meaning it helps reduce intestinal gas and cramping while preventing bloating from building up.
Dosage guidance:
- 250-500mg of ginger extract with meals
- Fresh ginger tea (1-2 inches of fresh root steeped) works well for mild symptoms
Peppermint Oil: Calm Intestinal Spasms
Enteric-coated peppermint oil capsules are among the most researched options for medicine for severe bloating. A 2019 meta-analysis of 12 randomised controlled trials (835 patients) found peppermint oil significantly superior to placebo for global IBS symptoms and abdominal pain.
The active compound L-menthol relaxes smooth muscle in the intestines, reducing spasms that contribute to bloating and discomfort.
Important considerations:
- Choose enteric-coated capsules to prevent heartburn
- Avoid if you have GERD or acid reflux
Digestive Enzymes: Break Down Problem Foods
When your body struggles to break down certain foods, undigested particles ferment in the gut, producing gas and bloating. Digestive enzyme supplements can help bridge this gap, particularly for those with enzyme deficiencies or weakened digestive function.
Lactase enzymes are particularly helpful for those with lactose intolerance. Alpha-galactosidase (found in products like Beano) helps digest complex carbohydrates in beans, cruciferous vegetables, and legumes that commonly cause gas. Taking enzymes at the start of a meal ensures they work alongside your body's natural digestive processes.
Key enzymes to consider:
- Lactase for dairy-related bloating
- Alpha-galactosidase for bean and vegetable digestion
- Broad-spectrum enzyme blends for general digestive support
Magnesium: Support Bowel Regularity
Constipation is a common cause of bloating, and magnesium citrate can help restore regularity. Magnesium draws water into the intestines, softening stool and promoting regular bowel movements. It also relaxes intestinal smooth muscles, reducing cramping and discomfort that often accompany bloating.
Many women find magnesium especially helpful during the luteal phase of their cycle when water retention and constipation-related bloating tend to peak. For topical relief from bloating, discomfort, and abdominal tension, Glow's Super Rich Magnesium Body Lotion offers transdermal magnesium absorption that may help ease muscle tension around the abdomen.
Targeted Botanical Blends: Comprehensive Relief
For those seeking a comprehensive approach that addresses multiple causes of bloating simultaneously, targeted botanical blends offer convenience and synergistic benefits. Glow's Bloating SOS combines clinically studied ingredients, including Morosil phytocomplex, in a formula designed specifically for hormonal bloating.
The blend targets both water retention and digestive discomfort while being gentle on sensitive systems, making it ideal for women experiencing cyclical bloating related to hormonal fluctuations throughout their menstrual cycle or during perimenopause and menopause.
When to See a Doctor?
While supplements can provide relief, consult a healthcare professional if your bloating is accompanied by severe pain, unexplained weight loss, blood in stool, or persists despite dietary changes. Chronic severe bloating may indicate underlying conditions requiring medical evaluation.
Frequently Asked Questions
1. What is the fastest-acting supplement for severe bloating?
Peppermint oil capsules typically provide the quickest relief, often within 30-60 minutes. Ginger supplements also work relatively quickly. For long-term improvement, probiotics require consistent use over several weeks.
2. Can probiotics initially make bloating worse?
Yes, some people experience temporary increased bloating during the first 1-2 weeks of probiotic use as gut bacteria adjust. Starting with a lower dose and gradually increasing can help minimise initial discomfort.
3. How long should I take supplements before expecting results?
Acute relief supplements like peppermint oil and ginger work within hours. Probiotics and digestive enzymes typically show meaningful improvement within 4-8 weeks of consistent daily use.
4. Are these supplements safe to take together?
Generally, probiotics, ginger, and digestive enzymes can be safely combined. However, always consult your healthcare provider before starting multiple supplements, especially if you take prescription medications.
5. What helps with severe bloating during menstruation?
Hormonal bloating responds well to magnesium supplements, which help with water retention and muscle relaxation. Glow's Period SOS Cream is specifically formulated to address period-related discomfort, including bloating.
