What actually helps with bloating
Abdominal distension, fullness, and discomfort often occurring after meals, associated with excess gas production or impaired motility.
LGG restores gut microbial balance, strengthens intestinal barrier tight junctions, reduces small intestinal bacterial overgrowth (SIBO), and modulates gas-producing fermentation patterns that cause bloating.
Dose: 10–20 billion_CFU
Berberine has antimicrobial activity against gas-producing bacteria, supports motility through smooth muscle regulation, reduces intestinal inflammation via NF-kB inhibition, and activates AMPK to improve gut metabolic function.
Dose: 500–1500 mg
Zinc strengthens intestinal barrier integrity by upregulating tight junction proteins (occludin, ZO-1). It reduces intestinal permeability (leaky gut) which contributes to bloating, and supports digestive enzyme function including carbonic anhydrase.
Dose: 15–30 mg
Stimulates bile production and flow, improving fat digestion and reducing postprandial bloating and fullness.
Dose: 200–400 mg
Carminative and antispasmodic properties reduce intestinal gas accumulation and smooth muscle spasm.
Dose: 500–1000 mg
Absorbs excess water, reduces gas production via microbiome modulation, normalizes gut transit.
Dose: 5–10 g
Amylase, protease, and lipase improve macronutrient breakdown, reduce undigested food fermentation.
Dose: 1–2 capsules
Anti-pathogenic activity reduces harmful bacteria overgrowth, decreases antibiotic-associated GI symptoms.
Dose: 250–500 mg
Primary fuel source for enterocytes. Strengthens intestinal tight junctions, reducing permeability and bacterial translocation.
Dose: 5–15 g
NAC supports glutathione synthesis which protects gut mucosal lining from oxidative damage. It also has mucolytic properties that help break down biofilm in SIBO, and modulates inflammatory pathways in the GI tract.
Dose: 600–1200 mg