Saccharomyces boulardii250–500 mg · any
A friendly yeast that crowds out the bacteria behind bloating and upset.
Solid · 1 study, positiveResearch →
digestive · symptom
Bloating
A tight, swollen belly after eating.
Top proven supplements
Studied in people, at a dose you can actually buy.2Studied in people, at a dose you can actually buy.
Glutamine5–15 g · any
The main fuel for your gut lining, helping it stay sealed and settled.
Strong · 2 of 2 studies agreeResearch →
Might help
Real research, but thin or split. Worth knowing, not worth counting on.3Real research, but thin or split. Worth knowing, not worth counting on.
Digestive Enzymes1–2 capsules · any
Help break food down properly, so less of it ferments and produces gas.
Mixed · 3 of 4 studies positiveResearch →
Bifidobacterium longum 356240.1 billion_CFU · any
Proposed to calm immune signalling in the gut and make it less touchy.
Mixed · 1 of 3 studies positiveResearch →
Psyllium5–10 g · any
Soaks up excess water and evens out how fast things move through you.
Mixed · 2 of 4 studies positiveResearch →
Tested — didn’t work
Measured properly against placebo. Nothing found.2Measured properly against placebo. Nothing found.
Prebiotic Fiber (Inulin/FOS)5–15 g · any
Your gut bacteria ferment it — and gas is a direct byproduct of that same fermentation.
No benefit foundResearch →
LGG Probiotic10–20 billion_CFU · empty_stomach
Meant to rebalance gut bacteria and firm up the gut lining.
No benefit foundResearch →
No research yet
People take these for it. We haven’t found trials we would stand behind.7People take these for it. We haven’t found trials we would stand behind.
Milk Thistle200–400 mg · with_food
Meant to get bile flowing, which would help you digest fat and feel less full.
No trials we can vouch forResearch →
N-Acetyl Cysteine600–1200 mg · any
Raises the antioxidant that protects your gut lining, and helps break down bacterial films.
No trials we can vouch forResearch →
Black Seed Oil500–1000 mg · any
Traditionally used to settle the gut and ease trapped wind and cramping.
No trials we can vouch forResearch →
Berberine500–1500 mg · with_food
Meant to knock back gas-producing bacteria and settle the gut muscle.
No trials we can vouch forResearch →
Magnesium Citrate500–1000 mg · any
Relaxes gut muscle and draws water in, which would ease a backed-up feeling.
No trials we can vouch forResearch →
Zinc15–30 mg · empty_stomach
Meant to tighten the seams between gut cells so less irritation gets through.
No trials we can vouch forResearch →
Zinc Sulfate15–30 mg · any
Meant to tighten the seams between gut cells so less irritation gets through.
No trials we can vouch forResearch →