8 Best Supplements for Bloating, Reviewed by Dietitians 2024

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Written By Paklay Zablay

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Let’s start with the basics. Bloating can be caused by a number of different things but is commonly associated with water retention and eating gaseous foods like broccoli, cauliflower, and onions, says Peyton Berookim, MD, a gastroenterologist at Gastroenterology Institute of Southern California..

And gas is caused by the fermentation process of carbohydrates and fibers in your colon. “If [it’s] in balance, your gut bacteria can ferment beneficial bacteria without causing gas. However, if imbalanced, your microbiome may produce more gas,” Serena Poon, a nutritionist and founder of Just Add Water and Culinary Alchemy, previously told Glamour.

Our digestive system relies on the right balance of good and bad bacteria. “When this balance is disrupted and the ‘bad’ bacterium surmounts the good, then this can cause issues like small intestinal bacterial overgrowth (SIBO) which can cause bloating,” Dr. Berookim says. The growth of bacteria like Helicobacter Plyori (a bacteria that can infect your stomach and is found in saliva, plaque on your teeth, and poop) and constipation are also two causes of bloating.

Other causes of bloating include overeating, eating too quickly, food intolerances, consuming foods that produce excess gases (as mentioned above), slow digestion, stress or anxiety, constipation, and GI disorders like irritable bowel syndrome, inflammatory bowel disease ,or gastroparesis, Megan DeChatelets, MS, CDN, a registered dietitian and Hilma nutrition advisor previously told Glamour.

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