If you often feel bloated, heavy, or just not yourself after eating, you’re not alone. Millions of people deal with uncomfortable digestion, gas, and that sluggish, “too full” feeling that lingers long after a meal. The good news is you can absolutely fix it.
While healthy eating and good hydration are key, sometimes your body needs a little extra help to get things moving smoothly again. That’s where gut health supplements come in. The right ones can help your body break down food better, reduce gas buildup, and restore the natural balance of good bacteria in your gut.
In this list, we’ve gathered 10 of the best supplements for bloating and gut health, all trusted by nutritionists and backed by research. From probiotics and prebiotics to digestive enzymes, fiber, and herbal options like peppermint and ginger, each one plays a unique role in helping your gut work the way it should.
Whether you struggle with occasional bloating after certain foods or deal with daily digestive discomfort, you’ll find a supplement here that can help you feel lighter, more comfortable, and back in balance naturally.
1. Probiotics
Probiotics are the friendly bacteria your gut needs to stay balanced. When the “good” bacteria outnumber the bad, your digestion works smoothly, meaning less gas, less discomfort, and more regular bowel movements.
Look for strains like Lactobacillus acidophilus, Bifidobacterium lactis, and Saccharomyces boulardii, which are known to help with bloating and gut support.
Some great options include Seed Daily Synbiotic, Culturelle Digestive Health, or Align Probiotic. When choosing a probiotic, go for one that has at least 10–20 billion CFUs, which is ideal for everyday digestive health.
2. Prebiotics
If probiotics are the good bacteria, prebiotics are their food. They’re special fibers that help your healthy gut bacteria grow and stay active. By feeding the good microbes, prebiotics make your digestion smoother and reduce inflammation.
Common types include inulin, FOS (fructooligosaccharides), and resistant starch. You can find them in supplements like Garden of Life Organic Prebiotic or Sunfiber. Start with a small amount and slowly increase your intake. Your gut may need a few days to adjust.
3. Digestive Enzymes
Digestive enzymes help your body break down food more efficiently so you don’t end up bloated or sluggish after a meal. They’re especially helpful if you often feel heavy after eating or have trouble digesting dairy.
Look for a blend that includes amylase (for carbs), protease (for protein), lipase (for fats), and lactase (for dairy). Enzymes like Enzymedica Digest Gold and NOW Super Enzymes are great choices. Taking them 10–15 minutes before eating can make a big difference in how you feel after meals.
Want to know when and how to take gut supplements for the best results? Read our article on natural ways to improve gut health.
4. Fiber Supplements
Fiber keeps your digestive system running like clockwork. It helps prevent constipation, supports healthy gut bacteria, and reduces bloating by keeping things moving naturally.
There are two types: soluble fiber, like psyllium husk, which softens stool, and insoluble fiber, like acacia or wheat bran, which adds bulk. Supplements like Benefiber, Metamucil, or Regular Girl work well; just remember to drink plenty of water to help the fiber do its job properly.
5. Peppermint Oil Capsules
Peppermint oil has natural soothing properties that help relax the muscles in your digestive tract. This can ease cramps, gas, and that tight, bloated feeling. It’s even been shown to help people with IBS.
Enteric-coated options like IBgard or Heather’s Tummy Tamers are great because they pass through your stomach and reach your intestines without causing heartburn. Taking them regularly can help keep your gut calm and comfortable.
6. Activated Charcoal
Activated charcoal works like a sponge for gas and toxins in your gut. It’s especially helpful if you feel bloated after a big or heavy meal.
A good choice is Bulletproof Coconut Charcoal, which can help relieve that post-meal fullness quickly. Just be mindful not to use charcoal too often it can also absorb nutrients, so save it for occasional use when you really need it.
7. Magnesium Citrate
Magnesium is a gentle way to relieve constipation and support smoother digestion. It helps relax your intestinal muscles so food moves through your system more easily.
If you tend to feel backed up, magnesium citrate can help you feel lighter and more regular. Try taking around 200–400 mg in the evening, it often works overnight and helps you wake up feeling more comfortable.
8. Apple Cider Vinegar (ACV) Capsules
Apple cider vinegar can help your stomach produce the right amount of acid to break down food effectively. When digestion improves, bloating naturally decreases.
Taking ACV in capsule form is much easier and better for your teeth than drinking it straight. It can also help support healthy weight management and promote a balanced gut environment when used consistently.
9. L-Glutamine
L-glutamine is an amino acid that supports the lining of your intestines. If your gut feels irritated or you deal with frequent bloating, it can help repair and strengthen your digestive tract.
Many people use it alongside probiotics to help restore gut health after stress, illness, or antibiotic use. Over time, it can reduce inflammation and help your body absorb nutrients more efficiently.
10. Ginger & Turmeric Blends
These two natural ingredients have powerful anti-inflammatory properties that calm your digestive system and ease gas and bloating.
Supplements like Gaia Herbs Ginger Supreme or Garden of Life Turmeric Gummies are popular options. Taking them before meals can help prevent discomfort and support smoother digestion. Plus, they’re great for your immune system too.