The 4 Best Natural Supplements for Bloating in Women Over 50, According to Doctors
From peppermint oil tricks to sneaky GI triggers, here is how to de-puff your middle in a flash
Whether we’ve had one too many fizzy drinks or overdone it at dinner, we’ve all experienced bloating from time to time. We know that a healthy diet and regular exercise can curb that sensation and keep our GI tract humming along—but we wondered if any supplements might help spell relief. To find out, we enlisted two top doctors. Here, they share the most common causes of bloating, the best supplements to tackle it—and when it may be time to visit your gynecologist (yes, really).
What exactly is bloating?
You know the feeling all too well, yet it’s a bit hard to define, at least in black-and-white terms. “Bloating is a subjective symptom—essentially a sensation of abdominal distention,” says Anish A. Sheth, MD, chief of gastroenterology at Penn Medicine, Princeton Medical Center.
“It’s commonly described as pressure, and in some instances, people notice a visible change, such as an increase in the size of their abdomen,” he adds. “Most of the time, however, it’s simply a feeling of fullness, pressure and distention in the abdominal area.”
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The most common causes of bloating
You may already know that hormonal shifts during your reproductive years can cause bloating, as can eating too quickly. But what else can lead to that uncomfortable feeling? Here, the usual (and a few unusual) suspects:
Constipation
Anything that slows the movement of stool through the intestines can contribute to bloating, notes Dr. Sheth, explaining that this is why constipation is a top culprit.
“Bloating essentially occurs when gut bacteria ferment food—something they normally do, but when you’re constipated, they’re working overtime,” adds Neal Barnard, MD, Adjunct Professor of Medicine at the George Washington University School of Medicine in Washington, DC, and President of the Physicians Committee for Responsible Medicine.
“When food doesn’t pass through the intestines efficiently, bacteria have more time to ferment, which can lead to that distended, uncomfortable feeling,” he explains.
Certain foods
Diet can also play a role, especially foods that produce gas, such as fiber-rich beans and vegetables, says Dr. Sheth, explaining that the production of gas can create that familiar feeling of abdominal distention. And for some people who are lactose intolerant, dairy can trigger symptoms too.
But the solution isn’t to avoid nutrient-packed foods like beans and vegetables just because they can cause bloating. “Instead, it helps to cook them thoroughly and start with small portions so they’re easier to digest,” suggests Dr. Barnard.
“Gas from beans, for example, is ‘dose-dependent,’ so starting with a tiny amount can make a big difference,” he continues. “Over time, many people find they adapt and experience less gas and bloating. This happens because their gut microbiome adjusts, making the beans easier to tolerate.”
Carbonated beverages
The more “bubbly” beverages someone drinks, the more likely they are to experience bloating, observes Dr. Barnard. “That’s because carbonation essentially just sits in the stomach, leading to that distended sensation,” he says.
GI issues
Several gastrointestinal conditions can cause bloating, though many of them are relatively rare, Dr. Sheth points out. “For example, gastroparesis, where the stomach doesn’t empty properly, can lead to food lingering and causing discomfort.
“Another example is small intestinal bacterial overgrowth (SIBO), which can result in excessive gas production and the sensation of bloating,” he adds.
GLP-1 weight-loss drugs like Ozempic or Wegovy
The GLP-1 medications famously slow the breakdown of food in the digestive tract, which can lead to bloating, notes Dr. Barnard. But the ramifications can extend beyond bloat alone: “It’s actually been a big concern in hospitals,” he says. “Someone might come in for surgery and be told not to eat after midnight to ensure their stomach is empty.’
That’s why nurses and doctors now routinely ask patients if they’re taking Wegovy or Ozempic before surgery, and will often advise them to stop these drugs in advance of anesthesia.
The top 4 natural supplements for bloating
Sure, the aptly named digestive enzyme supplement Beano can help reduce gas and bloating, but what else works? Keep reading for a few more options. And as always, check with your doctor before starting any new supplement.
Probiotics
“The best-studied probiotic specifically for bloating is Align, making it a good place to start if you’re dealing with this symptom,” says Dr. Sheth. These beneficial bacteria help improve your overall gut health to cut down on bloating, which is why they’re many experts’ go-to supplements.
That said, probiotic supplements are just that: an adjunct to, not a substitute for, a healthy diet, adds Dr. Barnard. “Research suggests that providing the right nutrients through your diet—and limiting high-fat red meat—can help your existing gut bacteria flourish, even without taking a probiotic.”
Peppermint oil
While we don’t yet know exactly how this supplement works to bust bloat, peppermint oil helps relax the muscles in the GI tract, notes Dr. Sheth. One option: IBgard, which is primarily made with peppermint oil.
Ginger and cinnamon
“Ginger is an anti-inflammatory, and it does have some benefits for bloating,” notes Dr. Barnard, adding that cinnamon has similar effects for the same reasons, helping relax the digestive muscles and support digestion. He recommends Ceylon cinnamon for its higher quality.
When should you see a doctor for bloating?
While bloating is usually nothing to worry about, there are situations where persistent bloating in a postmenopausal woman could signal ovarian issues, including ovarian cancer, reveals Dr. Sheth. “This is particularly important if the bloating is constant or gradually worsening rather than episodic or related to meals or constipation, and gastrointestinal approaches haven’t helped.”
Bloating is actually one of the more common presenting symptoms of ovarian cancer, he adds, so it’s worth mentioning to your doctor. “That said, it’s rare—most of the time, bloating is caused by food or digestive issues. Still, if dietary changes or other measures aren’t helping, it’s a good idea to consult your gynecologist for further evaluation.”
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