"Long before the phrase “Hot girls have IBS” was a thing and TikTok creators documented “before” and “after” photos, bloating and constipation were a part of my every day as someone living with Crohn’s. As long as I can remember, the dreaded bloat was always a given—from after eating a healthy meal loaded with vegetables to the most inopportune times for no apparent reason (let’s just say it made dating a game of chance in more ways than one). To this day, I’m that person who asks a series of questions when ordering food at a restaurant and requires a list of modifications—all to avoid that uncomfortable feeling of desperately needing to unbutton my pants and let my stomach “go.”
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According to the 2023 study, “Abdominal Bloating in the United States: Results of a Survey of 88,795 Americans Examining Prevalence and Healthcare Seeking,” nearly 1 in 7 Americans experience bloating, and people with conditions like IBS, chronic constipation, and ulcerative colitis have higher odds for bloating. Stomach bloating can happen for a myriad of reasons—most typically the body’s natural reaction to indulging a little too much, in which case it comes and goes after a few hours (in other cases like mine it can be a chronic gastrointestinal symptom of a disease, medical condition, or food tolerance). But because we live in an age of instant gratification, the next quick fix is only an FYP scroll away.
While the proliferation of posts under the TikTok #bloating hashtag makes discussing the unglamorous topic less taboo (and gives me comfort to know I’m not alone), there’s been an uptick of people promoting bloating remedies that aren’t well supported by science, including anti-bloat supplements promising to eliminate the ballooning effect in as soon as one hour. Since bloating isn’t black or white or one-size-fits-all, the symptom can be difficult to treat. Here’s my (perhaps unpopular) opinion: Bloat supplements don’t live up to the hype, nor do they do what they advertise. After all, there’s no such thing as a magic pill or cure-all—believe me, I’ve searched high and low. So, what’s the real deal on bloat supplements anyway? I asked experts to weigh in on what I (and some content creators) are coming to believe is a waste of money.
What Exactly Are Bloat Supplements?
“Bloat supplements are products marketed to reduce bloating by targeting symptoms like gas, water retention, or digestive discomfort,” explained naturopathic doctor Dr. Saman Faramarzi, ND. They usually contain a blend of digestive enzymes, probiotics, herbs, fiber, or minerals, claiming to help with everything from improving digestion and reducing gas production to PMS-related bloating. “Depending on the product, they’re designed for daily use, to support digestion at mealtime, or as occasional relief when bloating shows up unexpectedly,” said Julie Predki-Weber, L.Ac, MSOM, a certified TCM health coach at Elix Healing.
According to Dr. Will Bulsiewicz, an award-winning gastroenterologist and New York Times bestselling author, if you compare one bloat supplement to another, you’ll find that they all vary in formulation. But what they have in common is that they’re all an attempt to provide relief and improvement from gut symptoms—specifically bloating. That said, as far as their efficacy goes, the FDA does not approve dietary supplements for safety and effectiveness, and for most people, there’s little clinical evidence that anti-bloat supplements do any good.
Why Don’t They Work?
You can think of bloat pills as putting a Band-Aid on a bigger issue. Dr. Faramarzi pointed out that while they may provide short-term relief, they focus only on symptoms without addressing and treating the underlying cause, so the bloating comes back. Bloating can be triggered by a variety of factors like food sensitivities or intolerances, poor gut health (e.g., imbalanced gut bacteria or low stomach acid), eating habits (e.g., eating too fast, overeating, or consuming gas-producing foods), underlying conditions (e.g., IBS, SIBO, or hormonal issues), or poor liver function (when your liver isn’t functioning optimally, it can’t produce bile, a digestive fluid that breaks down fats, as efficiently, which can lead to bloating or digestive complications). “Supplements may mask symptoms but won’t resolve the core issue, so it’s essential to identify and tackle the actual cause of bloating for long-term relief,” she said.
“Most of these supplements take a one-size-fits-all approach, giving everyone the same ingredients regardless of what’s causing the bloating in the first place,” Predki-Weber said. “While these supplements may include beneficial ingredients, not everyone needs the same ones—so it’s like throwing a bunch of remedies at the wall to see what sticks.”
Some products also fall short with low-quality ingredients, ineffective doses, or ingredients that don’t survive the digestive process, like probiotics. Dr. Bulsiewicz agreed: “The problem with this approach is that bloating is a complex issue that has many potential causes.” In other words, digestive woes are specific to the individual person and their health issue, if there is one. “You would be better served understanding the cause of your bloating and then creating solutions to address that specific cause that includes diet and lifestyle rather than a general solution that may not address the root of the problem,” he said.
Do They Have Any Benefits?
The short answer: It depends on what’s in the supplement. Are the ingredients listed what they claim to be on the label (because supplements are not FDA-regulated, some products may not contain what the label says)? What are the risks associated with the supplement? Is the supplement pure and third-party tested? “To be honest, there are very few supplements that provide all of the things that I’ve asked for,” Dr. Bulsiewicz said. “At the end of the day, the benefits must outweigh any risks. So, if the supplement is helping the patient, then I would attempt to weigh that against any potential risks.”
My Take
The anti-bloat supplements that I tried early on in my Crohn’s journey—from probiotics to digestive enzymes and everything in between—initially helped settle my stomach post-meal. But, sure enough, two months in, the all-too-familiar symptoms reappeared: stomach discomfort, inflated belly, and even more mad dashes to the restroom. Had TikTok been around then, I likely would have tried all the “cures” touted on the platform (I now know better). I was that desperate, admittedly, both for health and aesthetic reasons.
According to the aforementioned Abdominal Bloating in the United States study, women are more than twice as likely to report feeling bloated than men, thanks to hormonal fluctuations. But it’s more than that: While the obsession with bloating might hide behind the facade of “in the name of better gut health,” I’d argue it comes down to society’s unrealistic expectations for women to maintain a certain body type—one that doesn’t include a distended belly. Case in point: the craze over the diabetes-turned-weight-loss drug Ozempic and the many dupes that have cropped up.
“While the obsession with bloating might hide behind the facade of gut health, I’d argue it comes down to expectations for women to maintain a certain body type—one that doesn’t include a distended belly.”
So, it’s no wonder women, in particular, are targeted to try this bloat relief pill or that detox tea. I can’t remember a time I didn’t subconsciously suck in my stomach, whether I was nearly baring all in a bathing suit or could give the illusion of a flat stomach in high-waisted jeans. It wasn’t until after I became a mom that I was more comfortable in my skin—rounder belly and all.
Even though my Crohn’s is in remission, I’m not immune to bloating, nor to the appeal of ab definition (every time I sit down, I’m very aware of how my stomach protrudes under my waistband). But I remind myself that the body part I’m so critical of breaks down the foods I enjoy and was (not too long ago) growing a baby bump. Before you get sucked in (pun intended) to what a bloat supplement is selling, weigh the risks yourself: Is it worth trying? Is it a matter of feeling good or looking a certain way? Only you know what feels best for your body, so listen to and honor its needs instead of letting social media or society dictate them.
Dr. Saman Faramarzi, also known as Dr. Sam, is the founder of SAFA Life and Wellness, co-founder of The Swell Score, and advisor at Dose Daily.
Julie Predki-Weber is the lead Traditional Chinese Medicine health coach at Elix Healing.
Dr. Will Bulsiewicz (or “Dr. B”) is an award-winning gastroenterologist, internationally- recognized gut health expert, and New York Times bestselling author of Fiber Fueled and The Fiber Fueled Cookbook. He’s also the US Medical Director of ZOE.