We all know it … that feeling when the jeans we fit into literally yesterday no longer button, and we have a meltdown about seemingly gaining upwards of 6 lbs just to our midsection, overnight. We know it’s not just us that suffer from the bloat monster.
Sometimes it’s after a hedonistic night of pizza and drinking. Sometimes it’s after a superfood-packed grain bowl. Bloating is common, and some people suffer from it more often than others. Regardless of when it hits, we all want to be equipped with the right weapons to fight against it. We chatted with Functional RD and gut-health aficionado Sarah Greenfield for her favorite supplements to battle the bloat, because she knows a thing or two hundred about all things digestion.
Adult Chocolate Probiotic Hearts
Price: $34
Gryph & Ivyrose
“Oftentimes bloating can come from an imbalance of good and bad bacteria in the gut. Sometimes we can have too much good bacteria, and that can start to steal nutrients and decrease diversity in the gut, which causes bloating. Taking a live-strain probiotic (the most common ones we find online and in the stores) can actually make bloating worse because you are adding more good bacteria to an already imbalanced environment. Soil-based probiotics are not found naturally in the gut, and they can help bring back diversity and create space for different good bacteria to grow.”
Broad-spectrum digestive enzymes
Broad Spectrum Digestive Enzyme Veggie Caps
Price: $35
Healthy Origins
“These have all different types of enzymes to help break down starch, protein, fats, and fibers. When we are under high levels of stress or as we age, we have a decreased number of enzymes the body makes. Taking an enzyme with the first couple bites of your meal can help support the body in breaking down food and results in better digestion and less bloating.”
Oil of Oregano gel caps
Price: $14
Wellness
“While this is a very potent herb, supplementing with oil of oregano for a short period of time can help decrease bloating. It is antibacterial and helps kill off harmful or pathogenic bacteria in the gut. It can also help clear out high levels of good bacteria and yeast, which is good in small doses.”
Debloat Ade
Price: $15
Golde
The key ingredients:
Ginger extracts: As we’ve shared before, ginger is considered one of the most anti-inflammatory ingredients out there. Because ginger alleviates discomfort and protects the stomach lining, it can help with bloating, nausea, pain, and more.
Pineapple enzymes: Pineapple contains a group of enzymes called bromelain, which helps to break down protein so we can properly digest it. Hence, it’s ideal for de-bloating.
Organic Pink Fijian Ginger capsules
Price: $40
Wakaya Perfection
We personally love ginger as a natural supplement. It contains a protein digestive enzyme called zingibain that can reduce the bloating and gas caused by protein-rich foods (and hello, dairy, our old friend). We can drink ginger tea, but sometimes that’s not convenient. We like to have some ginger caps on hand to pop when we’re feeling bloated on the go, for some herbal relief.
Fennel Seeds
Price: $4
Simply Organic
Not only are these a great pantry staple to have on hand for nourishing Ayurvedic recipes, but they are also effective in battling bloat. These powerful little seeds can be chewed after a meal to help stimulate proper digestion, as well as freshen the breath. That’s because they are densely packed with volatile (in a good way) oils that stimulate the production of bile for better digestion and detoxification.
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