Supplements to Help Stop Bloating
Feeling overly full, crampy, and bloated is one of the most uncomfortable feelings. While some stomach extension after a meal is normal, if you are someone who often suffers from uncomfortable bloating, there are certain foods and supplements you can use to give your digestive system and metabolism some extra love.
King Fiber
Fiber is critical for good gut health and reducing bloating. Fiber expands in the stomach and decreases hunger hormones, helping us to feel full. While we want to get as much as possible from whole food sources such as vegetables, fruits, nuts, seeds, and legumes, fiber powders can help fill in the gaps when needed.
Fiber Supplements
One of the best fiber supplements that can help with bloating is called psyllium husk. As psyllium husk is a form of soluble fiber, it absorbs water and helps add bulk to stool. Consuming enough soluble fiber helps with regularity and constipation, which can help reduce bloating. Fiber also slows the absorption of sugar from food, helping to blunt a blood sugar spike and crash. Large fluctuations in blood sugar can result in cravings that can derail weight loss efforts. Psyllium husk can be added to smoothies or homemade chia pudding.
A second fiber supplement to consider is acacia fiber. Acacia fiber is a gentle fiber that easily dissolves in water or your morning coffee or smoothie. Acacia fiber is fermented in the colon, helping to feed the good bacteria in the gut. A healthy gut helps prevent bloating, contributes to a healthy metabolism, and can aid with weight loss. As acacia fiber is gentle on the digestive system, it can be great for those prone to GI upset.
Other supplements to beat the bloat
Magnesium is another supplement that can help with weight loss. In addition to supporting bone health, blood pressure, and nerve function, magnesium is also involved in blood sugar regulation, which can help with weight management. One form of magnesium called magnesium citrate is useful for those managing constipation and bloating. Magnesium citrate stays in the digestive tract and absorbs water, helping stool to pass more easily.
A fourth supplement that can help with weight management is Omega 3. In addition to fiber, the gut bacteria digest Omega 3s, producing short chain fatty acids. Short chain fatty acids help improve gut health, which is beneficial for bloating and metabolism.
Instead of suffering through uncomfortable bloating, try adding these supplements to your diet and see which you like best!
