Bloating is one of the most common digestive problems in the UK, affecting up to 1 in 6 people. Bloating is an uncomfortable feeling of fullness, tightness, or swelling around the tummy that can be distressing and unsightly. Bloating is frustrating but with the right knowledge you can manage your symptoms.
In this article, we’ll explore the causes of bloating, evidence-based supplements that can help and let you know when bloating may be a danger sign that indicates that you should seek medical help.
What is bloating and why does it happen?
Bloating occurs when your gastrointestinal or GI tract becomes filled with air or gas. It can develop from:
• Eating too much or eating too quickly
• Swallowing air, which can happen when chewing gum or drinking fizzy drinks
• Fermenting undigested food in the bowel releasing gas
• Constipation or slow bowel transit
• Food intolerances- especially lactose and gluten
• Irritable Bowel Syndrome or IBS
• Hormonal changes, particularly for women around menstruation and menopause
When bloating could be serious
Bloating can be uncomfortable and challenging to live with, however it can also indicate an underlying condition. Ongoing or painful bloating, particularly with noticeable abdominal distension should always be checked out by your GP to rule out conditions like coeliac disease, ovarian cancer, or inflammatory bowel disease (IBD). Get medical advice if bloating is:
• Persistent or severe
• Accompanied by unintentional weight loss
• Linked to rectal bleeding
• Causing vomiting or severe pain
• A new symptom in adults over 50
• Associated with significant and persistent abdominal distension
Lifestyle tips to beat the bloat
Together with changing your diet and experimenting with supplements, these tips can make a big difference to bloating:
• Eat slowly and chew thoroughly
• Avoid fizzy drinks and chewing gum
• Go for a walk after meals
• Try abdominal massage for constipation
• Keep a food and symptom diary to identify triggers
Nixi and bloating
Nixi is a daily fibre shot containing probiotics, prebiotics, oats, and psyllium. Taken regularly it can help reduce bloating by supporting the digestive system in several complementary ways:
Probiotics – rebalancing your gut bacteria
Probiotics are live beneficial or ‘good’ bacteria that help restore the natural balance of the gut microbiome. An imbalance, or dysbiosis in medical terms, between good and bad bacteria in your gut can lead to bloating, gas, distension and discomfort.
How probiotics can help:
Probiotics can outcompete the gas-producing bacteria, reduce inflammation, and improve gut motility leading to less fermentation in the bowel and less gas buildup.
Probiotic strains like Lactobacillus and Bifidobacterium are especially known to reduce bloating and gas.
A meta-analysis in the American Journal of Gastroenterology (Ford et al., 2014) supports the use of probiotics for IBS-related bloating.
Prebiotics – Fuel for good bacteria
Prebiotics feed your beneficial gut bacteria, nourishing them and helping them thrive. Inulin and fructo-oligosaccharides (FOS) are common prebiotics used for this purpose.
How prebiotics can help:
A well-fed microbiome can outperform harmful bacteria, producing chemicals called short-chain fatty acids that reduce inflammation and soothe the gut lining. Over time, this creates a more stable gut environment, reducing gas and bloating.
Oats – Gentle soluble fibre
Oats are a rich source of beta-glucan, a soluble fibre that forms a gel-like substance in the gut.
How oats can help:
Soluble fibre slows down digestion, regulates bowel movements, and can absorb excess gas or water, making stools more regular and reducing bloating due to irregular transit or sluggish digestion.
Oats are also relatively low-FODMAP, meaning they're less likely to ferment excessively and cause gas in sensitive individuals.
Psyllium Husk – Adding bulk and smoothing gut transit
Psyllium is a soluble fibre that forms a gel in water, softening stool and helping it pass more easily.
How Psyllium helps:
Psyllium helps prevent constipation, a common cause of bloating. It encourages regular bowel movements, reducing the time waste spends fermenting in the gut.
It also acts as a prebiotic, enhancing the balance of gut flora.
Nixi’s unique blend can support a healthier, less gas-producing microbiome, regulate digestion, improve stool consistency, and speed up gut transit time. The combination of active ingredients can reduce gas buildup, inflammation, and water retention, which are key causes of bloating.
Fibre and bloating
Fibre plays a crucial role in gut health, but it can also have effects on bloating, especially if you take too much too quickly.
If you're new to fibre supplements, it’s essential to introduce them slowly. A sudden increase in fibre, especially fermentable types, may temporarily increase gas and bloating before the gut adapts. Hydration is also crucial, drink lots of fluid, psyllium needs water to work effectively.
Other supplements to help with bloating
Digestive Enzymes
These can help your body break down food and may ease symptoms related to:
• Lactose intolerance (via lactase supplements)
• Legume sensitivity (via alpha-galactosidase)
Example: Beano® or lactase capsules for dairy
Peppermint Oil
Peppermint oil capsules have been shown to relieve bloating and gut spasms- but make sure you opt for enteric-coated capsules to avoid reflux and ensure the oil is effectively delivered to the bowel.
The BMJ published findings supporting peppermint oil as an effective treatment for IBS-related bloating.
Activated Charcoal
Activated charcoal may help reduce intestinal gas and flatulence. The European Food Safety Authority (EFSA) recognises its benefit when taken with meals- but the medical evidence is limited, so watch its effects on your body and consider it as a short-term option.
FODMAP targeted enzymes
If you react to FODMAPs, which are fermentable carbohydrates, specific enzyme supplements like xylose isomerase (for fructose) may help. Also consider a Low-FODMAP diet, these were developed by Monash University and have strong evidence for improving bloating in IBS. Check out our Nixi article on FODMAP diets.
Backed by NICE guidelines and Monash University research.
In summary
Bloating is a complex issue with many possible causes—but the good new is it is usually treatable. From adjusting dietary intake to using proven supplements, there are many ways to find relief. Understanding your body’s unique response to foods and supplements is key to long-term gut comfort.
Find out more:
Check out these sources and links to take a deeper dive into bloating and explore the references we used in researching and writing this article.
• NHS UK – Bloating
• NICE Guidelines on IBS
• Ford AC et al. Am J Gastroenterol. 2014
• EFSA Journal 2011;9(4):2070
• Monash University – Low FODMAP Diet
