Gas Reduction
Less intestinal gas production and flatulence.
TL;DR
Excess gas is usually fermentation of specific carbohydrates by gut bacteria. Identifying the trigger food beats any supplement, though targeted enzymes work well for known lactose or oligosaccharide intolerance.
Why It Matters
Persistent bloating and gas may indicate lactose intolerance, SIBO, coeliac disease or IBS. Sudden change in bowel habit with weight loss or bleeding needs prompt medical assessment rather than self-management.
How to Measure
Biomarkers
Optimization Protocol
Run a structured elimination and reintroduction, ideally a low-FODMAP trial with dietitian support, rather than cutting foods indefinitely. Use lactase with dairy or alpha-galactosidase with legumes when the trigger is known. Eat slowly, avoid carbonated drinks and sugar alcohols, and walk after meals.
Supporting Supplements
Digestive Enzymes
Effective for identified intolerances; pointless as a general daily supplement.
Peppermint Oil
Strong evidence for symptom relief; use the enteric-coated form.
Activated Charcoal
Occasional use at most, and it interferes with everything else you take.
Supporting Research
Frequently Asked Questions
Typical Timeframe
Days for enzymes; 2-6 weeks for dietary change
Research Summary
My Notes
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This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.