Bloating & gas relief

Why does my belly feel swollen?

Bloating describes fullness in the abdomen; distention means it visibly enlarges. Gas after meals can be normal. 1

Why does gas build up?

Swallowed air and bacterial digestion of carbohydrates produce gas. Lactose intolerance, constipation and disorders of gut-brain interaction can contribute to symptoms. 1

When does bloating need assessment?

NIDDK advises medical review when gas is troublesome, changes suddenly or accompanies pain, altered bowel habits or weight loss. 1

What have supplements actually shown?

Most peppermint research concerns irritable bowel syndrome (IBS), rather than unexplained bloating alone. 2

Peppermint oilMixed

A 2022 review pooled 10 trials involving 1,030 people with IBS. Peppermint oil improved overall symptoms and pain more than placebo, but the authors rated the evidence very low quality. Side effects were more frequent. The useful distinction is between relief of an IBS symptom pattern and treatment of isolated gas. 3

ProbioticsMixed

IQWiG reports that probiotics help some people with IBS, at least temporarily. It does not identify a treatment that reliably relieves everyone’s symptoms. 4

What else matters?

IQWiG identifies physical activity and psychological treatments among approaches that may help some people with IBS. The appropriate approach depends on the individual. 4

Can an enzyme help after beans?

The answer changes with the people studied. Small meal-challenge trials can explain a possible benefit without establishing a treatment for persistent symptoms. 5 6

Alpha-galactosidaseMixed

In eight healthy volunteers eating a bean meal, 1,200 GalU reduced breath hydrogen and flatulence severity over eight hours. A later crossover trial in 20 adults with IBS used 1,200 GalU per meal and found no advantage over placebo for symptoms or breath gases. These are study doses, not a general dosing recommendation. 5 6

Questions people ask