Best Supplements to Fix Bloating Naturally (2026 Guide)

Written by Ryan Pepple, Founder, Shuven. Originally published February 21, 2026. Last updated September 4, 2026.

On this page: What bloating actually is · What causes bloating · Which type do you have? · How to fix it naturally · The supplements that work · When to see a doctor · FAQ · References

The best natural supplement for bloating depends on which kind you have. For post-meal gas and pressure, enteric peppermint oil, ginger, and fennel work within hours. For chronic bloating, the fix is upstream — gut lining repair and stress regulation. Shuven™ Bloat combines peppermint, fennel, caraway, ginger, digestive enzymes, and prebiotic fiber with every amount printed on the label.

If you feel bloated after almost every meal, you're not imagining it — and you're not alone. Bloating is one of the most common digestive complaints in the world, and for most people, it's not random. It's your gut telling you something is off.

The good news: most bloating responds well to a few targeted changes — and you don't need harsh laxatives or aggressive cleanses to feel better. This guide breaks down what actually causes bloating, how to fix it naturally, and which natural supplements for bloating and gas have real evidence behind them. Understanding the root cause — whether it's slow digestion, food fermentation, hormones, stress, or an irritated lining — changes everything.

The right combination of digestive enzymes, herbal support, and gut-supporting nutrients can shift how you feel in days. This guide gives you the evidence-backed protocol, including where our own doses sit relative to the research.

What Is Bloating?

Bloating is the feeling of fullness, tightness, or pressure in your abdomen — usually after eating. Most people use the word interchangeably with "distension," but they aren't the same thing. Abdominal distension is the visible swelling of the belly that you can see and measure. Bloating is the sensation; distension is the physical change.

You can be bloated without being distended (the discomfort is there but your belly looks normal), and you can be distended without feeling bloated (rare, but possible in some conditions). Knowing the difference matters because the approaches differ — sensation-driven bloating responds well to visceral hypersensitivity strategies, while true distension usually points to gas, fluid, or motility issues.

It's also worth setting expectations honestly. Cleveland Clinic's overview of a bloated stomach^[1] makes the point that gas is behind most of that tight, full feeling, and that occasional bloating is a normal part of digestion rather than a disorder. What follows is aimed at the pattern that keeps returning, not the aftermath of one large meal.

What Causes Bloating?

Bloating happens when gas, fluid, or food sits in your digestive tract longer than it should. The result is the heavy, tight, swollen feeling most people know all too well. The cause is rarely just one thing — it's usually a combination of digestion, diet, hormones, stress, and gut health. Here are the most common culprits, and our companion breakdown of the five root causes and how to tell them apart covers the diagnostic side.

Slow or Sluggish Digestion

When your digestive system slows down, food lingers and ferments — producing gas and pressure. Slow digestion is often driven by low stomach acid, low digestive enzyme output, or simply eating too fast. A randomized double-blind study published in World Journal of Gastroenterology^[2] found that a single 1.2 g dose of ginger accelerated gastric emptying in 11 patients with functional dyspepsia, cutting median half-emptying time from 16.1 to 12.3 minutes. Read that one carefully, though: the same study found no measurable change in the patients' gastrointestinal symptoms. Faster emptying is a plausible mechanism for relief rather than proof of it, and the study was small and short.

Lactose Intolerance

Losing the ability to fully digest lactose after infancy is the norm rather than the exception. The National Institute of Diabetes and Digestive and Kidney Diseases estimates^[3] that around 68% of the world's population has lactose malabsorption, with about 36% in the United States. One distinction matters here that most guides skip: malabsorption and intolerance aren't the same. Only people who actually get symptoms are lactose intolerant, and most of them can handle some lactose without trouble.

When lactose reaches the colon undigested, gut bacteria ferment it — producing gas, water, and the classic bloated-after-dairy feeling within 30 minutes to 2 hours. If your bloating consistently follows milk, cheese, ice cream, or whey-based protein powders, a 2-week dairy elimination is the fastest way to confirm it. Lactase enzyme supplements taken with dairy can help if you don't want to eliminate it entirely.

An Imbalanced Gut Microbiome

Your gut hosts trillions of bacteria. When the wrong species dominate — or when beneficial species are wiped out by stress, antibiotics, or processed food — the imbalance produces excess gas and bloating. Restoring microbial diversity through fiber, fermented foods, and targeted probiotic strains is foundational to long-term bloating resolution. Our guide to the warning signs of an unhealthy gut covers the other symptoms that tend to travel with microbial imbalance.

Food Sensitivities and FODMAPs

Common triggers include dairy, gluten, certain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — found in onions, garlic, beans, wheat, apples, and many other foods), artificial sweeteners, and ultra-processed foods. Sensitivities often increase when the gut lining is inflamed or compromised. Because a compromised barrier makes the gut overreact to everyday foods, the gut barrier repair approach aims to rebuild that lining so tolerance improves from the root rather than just avoiding triggers forever.

A low-FODMAP diet trial is the gold standard for identifying triggers when blanket elimination diets fail — but it is not a permanent elimination diet, and running it that way is the most common mistake people make with it. Monash University, where the diet was developed, structures it in three steps^[4]: 2–6 weeks of swapping high-FODMAP foods for low-FODMAP alternatives, then methodical reintroduction of each FODMAP group to find your specific triggers, then a personalized long-term diet restricting only what actually causes symptoms. Monash recommends doing this with a dietitian trained in the protocol, and the reintroduction phase is the part that matters most — staying in step one indefinitely narrows your diet and starves your microbiome without telling you anything.

Sugar Alcohols

Sorbitol, mannitol, xylitol, and erythritol — found in sugar-free gum, "keto" snacks, diet drinks, and many "natural" sweeteners — are non-absorbable carbohydrates. They pull water into the intestine osmotically and feed gas-producing bacteria, creating a double-mechanism bloat. Check labels: anything ending in "-itol" is a sugar alcohol, and most people tolerate less than 10 grams per day before symptoms appear.

Aerophagia (Swallowed Air)

You swallow air every time you eat, drink, or talk. But chewing gum, drinking through straws, sipping carbonated beverages, eating too fast, and talking while eating all dramatically increase the volume of air entering your stomach. Most of it gets belched out before reaching the intestines, but the rest moves through and contributes to bloating. This is one of the easiest causes to fix — and one most people overlook.

Chronic Stress

Stress is one of the most underappreciated causes of bloating. A human study published in Gut^[5] demonstrated that acute psychological stress directly increases intestinal permeability through a cortisol-dependent mechanism — the same pathway that drives chronic gut inflammation. A separate comprehensive review in The Journal of Physiology^[6] concluded that acute and chronic stress disrupt gut motility, barrier function, immune signaling, and the microbiota itself through the microbiota-gut-brain axis.

When you're stressed, your sympathetic nervous system diverts resources away from digestion. Meals don't break down properly, motility slows, and bloating follows. This is why bloating often gets worse during high-stress weeks even when your diet hasn't changed. Learn more in our complete guide to supporting the gut-brain axis naturally.

A Weakened Gut Lining

When the gut lining is irritated or compromised — popularly called leaky gut — inflammation rises and digestion suffers. Bloating is often one of the first signs. Worth knowing: increased intestinal permeability is real and measurable, but "leaky gut syndrome" is not a recognized medical diagnosis, and we don't treat it as one. The protein most commonly studied as the gatekeeper of that permeability is zonulin — covered in more depth in our gut barrier repair guide, since it's the same mechanism tying stress, diet, and lining integrity together. If you experience bloating alongside food sensitivities, fatigue, brain fog, or skin issues, the gut lining is a reasonable thing to support. You can support your gut lining with targeted nutrients like L-glutamine, slippery elm, and marshmallow root.

Bacterial Overgrowth (SIBO)

Small intestinal bacterial overgrowth (SIBO) is one of the most under-diagnosed causes of chronic bloating. It happens when bacteria that normally live in your large intestine migrate into the small intestine, where they ferment food before your body can properly digest it. The result is severe bloating within 30–60 minutes of eating, often paired with belching, gas, and abdominal distension that gets worse as the day goes on. SIBO is closely tied to slow motility, low stomach acid, and previous antibiotic use. If your bloating feels "balloon-like" and worsens with high-fiber or fermented foods (which usually help most people), SIBO is worth investigating with a breath test through a gastroenterologist.

Hormonal Bloating

Hormonal fluctuations cause bloating in millions of women — and it's almost never discussed in mainstream guides. Estrogen drives water retention; progesterone slows gut motility. The result is the predictable bloating that shows up:

• In the luteal phase (1–2 weeks before menstruation) — when progesterone peaks and digestion slows
• During perimenopause — when erratic estrogen swings disrupt fluid balance and gut sensitivity
• In early pregnancy — when progesterone surges dramatically slow GI motility
• Around menopause — when estrogen drops shift the microbiome and increase visceral sensitivity

If your bloating follows a monthly pattern, hormones are likely a primary driver. Magnesium, B6, and adaptogenic herbs are commonly used to ease the severity, though the evidence here is more traditional and observational than trial-grade. If you use B6 for this, note that it's one of the few vitamins where more is genuinely not better — European regulators set an upper limit of 12 mg per day, well below the US limit of 100 mg, because of nerve-related risks at sustained high intake.

Constipation

When stool sits in the colon too long, fermentation continues — producing gas and visible distension. Constipation-driven bloating typically gets worse as the day progresses and is often paired with infrequent or incomplete bowel movements. Adequate hydration, fiber, magnesium, and physical movement are the foundational fixes. Persistent constipation lasting more than 3 weeks warrants a medical evaluation.

How to Tell If Your Bloating Is Gut-Related

Occasional bloating after a heavy meal is normal. Persistent bloating usually points to something deeper. Common signs your bloating is rooted in gut health:

• Bloating that happens after most meals, not just heavy ones
• A heavy or tight feeling in the abdomen that lasts hours
• Irregular or inconsistent bowel movements
• Sensitivity to foods that didn't bother you before
• Low energy, brain fog, or mood dips that follow digestive flare-ups
• Bloating that gets worse during stressful periods

If three or more of these sound familiar, your bloating is likely a gut signal — not just a food reaction.

Types of Bloating: Gas, Water, or Something Else?

Not all bloating is the same. Identifying the type helps you target the right fix.

If you're not sure which type you have, track your bloating for a week — note when it appears, what you ate, your stress level, hormonal phase, and how long it lasts. The pattern usually reveals itself.

How Do You Fix Bloating Naturally?

You don't need a 30-day cleanse. The following steps target the real drivers of bloating: digestion, gut balance, stress, hormones, and the gut lining.

1. Practice Mindful Eating

Digestion starts in the mouth. Rushing meals is one of the fastest ways to cause bloating. Chew each bite until it's nearly liquid, put your fork down between bites, eat without screens, and give your body 20 minutes to register fullness. Slowing down also cuts how much air you swallow, which is a direct contributor to gas. It activates the parasympathetic nervous system ("rest and digest") and supports enzyme secretion, gastric motility, and satiety signaling.

2. Cut the Obvious Bloating Triggers — Temporarily

For two weeks, reduce or remove the most common offenders: ultra-processed foods, artificial sweeteners (especially sugar alcohols like sorbitol and xylitol), carbonated drinks, and excess alcohol. This isn't forever — it's a reset to identify what your gut tolerates.

3. Hydrate Strategically

Water supports digestion and regular bowel movements. But chugging water during meals dilutes stomach acid and slows digestion. Drink most of your water between meals, and sip — don't gulp — while eating. Aim for half your body weight in ounces daily as a baseline.

4. Manage Stress Like It's a Digestive Issue (Because It Is)

Stress directly slows digestion through the gut-brain axis. The Journal of Physiology review^[6] on stress and GI function concluded that chronic stress disrupts barrier function, motility, immune signaling, and the microbiome — every layer of digestive health. Daily practices that calm the nervous system — slow nasal breathing before meals, walking after eating, prioritizing sleep — often reduce bloating more than any food change.

5. Support Your Gut Lining

A compromised gut lining keeps bloating cycles going. Foods like bone broth, slippery elm, marshmallow root, and aloe vera support the lining naturally. Targeted gut support can help — start your 30-day gut lining support with Shuven Reset, built around KSM-66 ashwagandha at its studied 600 mg dose alongside L-glutamine and herbal mucilages, with every amount printed on the label.

6. Move Your Body Daily

Even a 10-minute walk after meals helps stimulate digestion and reduce gas buildup. Cleveland Clinic recommends regular physical activity like walking^[7] to help move gas through the gut, and specifically advises against prolonged sitting. You don't need an intense workout — gentle, consistent movement is what your gut responds to.

7. Prioritize Sleep

Poor sleep wrecks digestion. Your gut does much of its repair work overnight, and disrupted sleep elevates cortisol — which feeds the stress-bloat cycle. Aim for 7–9 hours, and avoid heavy meals within 2–3 hours of bed. Our guide to how sleep supports overnight gut repair covers the mechanism in depth.

8. Give Your Gut a 12-Hour Overnight Break

The migrating motor complex (MMC) is your gut's "housekeeping wave" — a series of contractions that sweeps leftover food and bacteria out of the small intestine and into the colon. The MMC only activates during fasting states (roughly 90 minutes after your last meal) and is one of the body's primary defenses against SIBO and chronic bloating. A simple practice: stop eating after dinner and don't eat again until breakfast — a 12-hour overnight window. No restrictive fasting required. Just give your gut the time to clean itself.

Foods That Reduce Bloating Naturally

Certain foods actively help calm bloating instead of triggering it. Build your meals around these:

• Ginger — supports gastric emptying and motility. The study in World Journal of Gastroenterology^[2] cited above measured roughly a quarter reduction in gastric half-emptying time from a single 1.2 gram dose, though without an accompanying change in symptoms. Fresh ginger in hot water or grated into meals works best.
• Peppermint — relaxes the smooth muscle of the digestive tract through L-menthol's calcium channel blocking action. A meta-analysis of 12 randomized trials covering 835 patients^[8] found people taking peppermint oil were more than twice as likely as placebo to report improvement in global digestive symptoms (RR 2.39). Those trials studied people diagnosed with IBS, using enteric-coated preparations taken more than once daily. Peppermint tea after meals is one of the simplest bloating remedies.
• Fennel — traditional digestive aid that reduces gas and cramping. Chew fennel seeds after eating, or steep them in tea.
• Papaya and pineapple — contain papain and bromelain, natural digestive enzymes that help break down protein.
• Bone broth — supplies glutamine and collagen peptides that support gut lining repair.
• Cucumber and celery — high water content with mild diuretic properties, helping reduce water-retention bloating.
• Fermented foods (if tolerated) — sauerkraut, kefir, and kimchi support a healthy microbiome. Start small — for some people with SIBO or gut imbalance, fermented foods make bloating worse before they make it better.

Foods to limit during bloating flare-ups: beans, lentils, cruciferous vegetables (broccoli, cauliflower, cabbage), onions, garlic, dairy, wheat, and artificial sweeteners. These aren't bad foods — they're just hard to digest when your gut is already inflamed, and most belong back in your diet once it settles.

What Are the Best Natural Supplements for Bloating?

Peppermint oil and ginger are consistently the two most recommended natural remedies for bloating across clinical and mainstream health sources — and they're the first two ingredients in Shuven Bloat, not an afterthought. Lifestyle changes are the foundation — but they take weeks to show results. The right supplements can support the process while your gut settles. Below is what goes into Shuven Bloat, at what dose, set against the amounts used in research — including two ingredients commonly found in bloating formulas that we deliberately left out.

Two rows deserve a straight answer rather than a footnote. Ginger and prebiotic fiber both sit below the amounts used in their studies, and enzyme blends are genuinely hard to compare across products because activity units — not milligrams — determine what they actually do. We would rather print that than let an ingredient list imply more than it should.

The enteric coating on the peppermint is a formulation decision rather than a marketing one, and it's the detail most worth checking on any peppermint product you consider. Cleveland Clinic's guidance on bloating relief^[7] calls peppermint oil one of the most effective options and notes that capsules which don't break down in the stomach are the best format, because they deliver the oil to the intestines where it acts. Peppermint that releases in the stomach can worsen reflux instead.

For Fast Post-Meal Relief: Shuven Bloat

If you're dealing with active bloating, gas, or post-meal pressure, you can target post-meal pressure with Shuven Bloat — combining peppermint, fennel, caraway, Sunfiber PHGG, ginger, and a digestive enzyme complex to ease discomfort without harsh laxatives or stimulants. Peppermint and ginger both carry the trial data cited above, with every amount disclosed on the label so you can compare it yourself.

For Long-Term Gut Repair: Shuven Reset

If your bloating is chronic and you suspect gut imbalance, build a 30-day foundation with Shuven Reset — the formula was designed around the stress-gut-lining triangle that drives most chronic bloating. KSM-66 ashwagandha at 600 mg, its studied dose, works alongside L-glutamine at 400 mg, slippery elm, marshmallow root, and standardized ginger to address the underlying mechanisms rather than just masking symptoms.

For Stress-Driven Bloating

If your bloating spikes during stressful weeks, the gut-brain axis is worth supporting directly. Our guide to the stress and cortisol ingredients with research behind them covers what actually lowers the upstream driver, and daytime cortisol support often does more for stress-pattern bloating than a digestive enzyme will.

Many people start with Reset to support the foundation, then keep Bloat on hand for post-meal relief when needed.

When to See a Doctor

Most bloating is functional and responds to gut support. But certain symptoms warrant a medical evaluation, not a supplement:

• Severe or sudden abdominal pain
• Unexplained weight loss
• Blood in stool or persistent changes in bowel habits
• Bloating that doesn't improve after 4–6 weeks of consistent dietary and lifestyle changes
• Vomiting, fever, or signs of obstruction
• A family history of colon cancer, ovarian cancer, or inflammatory bowel disease

If any of these apply, talk to a doctor or gastroenterologist before relying on supplements or lifestyle changes alone. Cleveland Clinic's guidance is the same on this point: for ongoing symptoms, working with a healthcare provider beats extending a self-directed protocol, since bloating that persists can be the presenting sign of a condition with a specific treatment.

Frequently Asked Questions

What is the best natural supplement for bloating?

It depends on which kind of bloating you have. For post-meal gas and pressure, the strongest evidence sits with enteric-coated peppermint oil, ginger, and fennel — peppermint has meta-analysis support across 12 randomized trials, and ginger has data showing measurably faster gastric emptying. For chronic bloating tied to a compromised gut lining, the better target is upstream: L-glutamine, slippery elm, and marshmallow root. And for bloating that spikes with stress, an adaptogen that lowers cortisol will do more than any digestive enzyme. Match the supplement to the pattern rather than reaching for whichever bottle says "debloat" on the front.

Why am I bloated every day?

Daily bloating usually points to one of three issues: an imbalanced gut microbiome, chronic stress slowing digestion, or food sensitivities you haven't pinpointed. The fix is rarely just diet — it's usually a combination of gut support, stress management, and identifying triggers through a structured elimination. Daily bloating that has persisted for months, or that is getting worse rather than fluctuating, is worth raising with a doctor rather than managing alone.

How long does it take to fix bloating naturally?

Most people notice improvements within 1–2 weeks of consistent changes. Deeper gut imbalances can take 4–8 weeks to fully resolve, and chronic SIBO or inflammatory cases sometimes longer. Foundational gut support speeds this up by working on the gut lining directly.

Does drinking water reduce bloating?

Yes — but timing matters. Drinking water between meals helps regularity and digestion. Drinking large amounts during meals dilutes stomach acid and can worsen bloating. Sip with meals, hydrate fully between them.

What's the fastest way to get rid of bloating?

Short-term: a walk after eating, peppermint or ginger tea, and slow deep breathing. For active post-meal discomfort, Shuven Bloat is formulated for that window using peppermint, fennel, and digestive enzymes, with every amount printed on the label.

Does peppermint oil need to be enteric-coated?

For bloating and IBS-type symptoms, yes — it matters more than the milligram number. Peppermint oil works on the smooth muscle of the intestines, so a capsule that dissolves in the stomach releases it in the wrong place and can relax the lower esophageal sphincter, worsening reflux. Cleveland Clinic makes the same point in recommending peppermint oil^[7]: capsules that don't break down in the stomach are the right format because they deliver the oil where it acts. Check for an enteric or delayed-release coating on any peppermint product you're considering.

Can stress really cause bloating?

Absolutely. Stress activates your sympathetic nervous system, which slows digestion and disrupts gut motility. The same Journal of Physiology review^[6] concluded that acute and chronic stress directly alter gut barrier function, motility, immune signaling, and the microbiome — which is why bloating often gets worse during high-stress periods even when your diet hasn't changed.

Should I take a probiotic for bloating?

Probiotics can help, but they're not always the right first step. If your gut lining is compromised or you have suspected SIBO, adding probiotics on top of an imbalanced system can make bloating worse before it gets better. Foundational gut support often works better than blanket probiotic supplementation. Strain selection also matters — Bifidobacterium lactis and Lactobacillus plantarum strains have the strongest data for bloating specifically.

What foods cause the most bloating?

The most common bloating triggers are dairy (especially for those with lactose intolerance), wheat and gluten-containing grains, FODMAPs (onions, garlic, beans, certain fruits), cruciferous vegetables, carbonated beverages, artificial sweeteners (sorbitol, xylitol, erythritol), and ultra-processed foods. Sensitivity varies — what bloats one person may be fine for another. The fastest way to identify your triggers is a two-week elimination of the top offenders, then reintroducing them one at a time.

Is the low-FODMAP diet meant to be permanent?

No, and treating it as permanent is the most common way people get it wrong. Monash University, which developed the protocol, structures it as three steps: a 2–6 week low-FODMAP phase, then systematic reintroduction of each FODMAP group to identify your actual triggers, then a personalized long-term diet that restricts only what causes you symptoms. The reintroduction phase is not optional — staying restricted indefinitely narrows your diet, reduces the fiber your microbiome depends on, and never tells you which foods were the problem. Monash recommends running it with a dietitian trained in the protocol.

Why do I bloat more during my period?

The luteal phase (1–2 weeks before menstruation) brings a sharp rise in progesterone, which slows gut motility and increases water retention. Estrogen fluctuations in the same window further disrupt fluid balance and gut sensitivity. Magnesium glycinate, vitamin B6, and reducing sodium intake in the second half of the cycle are commonly used to ease period-related bloating — though with B6, keep the total modest, since sustained high intake carries nerve-related risks.

Is bloating a sign of something serious?

Most bloating is functional and resolves with gut support and lifestyle changes. But persistent bloating paired with unexplained weight loss, blood in stool, severe abdominal pain, vomiting, or changes in bowel habits that last more than a few weeks warrants medical evaluation. Conditions like IBS, IBD, celiac disease, SIBO, and rarely ovarian or gastrointestinal cancers can present with bloating as an early symptom. If your bloating doesn't improve after 4–6 weeks of consistent changes, see a doctor.

Can SIBO be cured naturally?

SIBO needs a structured, medically guided approach rather than a self-directed protocol — treatment typically involves prescription antibiotics or antimicrobial herbs chosen by a clinician, followed by motility support to prevent recurrence. Diet alone rarely resolves it. A breath test through a gastroenterologist confirms the diagnosis and guides what comes next. Once cleared, supporting the migrating motor complex with an overnight fasting window is one of the practical things you can do to help keep it from returning.

The Bottom Line

Bloating isn't a disease — it's a signal. Your gut is telling you something is off, whether it's slow motility, an imbalanced microbiome, hormones, chronic stress, a compromised gut lining, or food sensitivities you haven't pinpointed yet. The fix is rarely just cutting one food or taking one supplement. It's a layered approach: slow your eating, calm your nervous system, support your gut lining, give your microbiome the conditions it needs to rebalance, and respect your gut's overnight repair window.

Most people who follow this approach see meaningful improvement within 2–4 weeks. Chronic cases take longer — sometimes 8–12 weeks of consistent foundational work before the bloating fully settles. And some cases don't respond to this at all, which is information rather than failure: bloating that persists through consistent changes is the signal to get evaluated rather than to try harder.

Fix the gut. The bloating follows.

Start Supporting Your Gut Today

Bloating isn't something you have to live with. With the right combination of habits, stress management, and targeted gut support, most people see real improvement within weeks.

If you're ready to take the next step, you can start your 30-day gut foundation with Shuven Reset to support the underlying drivers, or work out which bloating pattern is yours first if you're still narrowing it down.

References

1. Cleveland Clinic. Bloated Stomach. my.clevelandclinic.org/health/symptoms/21740-bloated-stomach
2. Ginger and gastric motility in functional dyspepsia, randomized double-blind study. World Journal of Gastroenterology. PMID: 21218090
3. National Institute of Diabetes and Digestive and Kidney Diseases. Lactose Intolerance: Definition & Facts. niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/definition-facts
4. Monash University. The Three-Step FODMAP Diet. monashfodmap.com/3_step_fodmap_diet
5. Psychological stress and small intestinal permeability in healthy adults [human study]. Gut. PMID: 24153250
6. Stress effects on gastrointestinal function via the microbiota-gut-brain axis [review]. The Journal of Physiology. physoc.onlinelibrary.wiley.com/doi/10.1113/JP281951
7. Cleveland Clinic. How to Get Rid of Bloating. health.clevelandclinic.org/how-to-get-rid-of-bloating
8. Peppermint oil for irritable bowel syndrome, meta-analysis of 12 randomized controlled trials (n=835). PMID: 30654773

About the Author

Ryan Pepple is the founder of Shuven, where he researches and formulates supplements built around full-dose transparency — every amount on the label checked against the clinical literature it's based on.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare practitioner before starting any new supplement, especially if you have a medical condition or take medication.