I tested popular debloating supplements – here’s what actually worked

These supplements contain a blend of natural ingredients to help with bloating, flush toxins from the body and ease inflammation. Turmeric, fennel seeds, milk thistle and dandelion are all natural remedies for gas, bloating and gut dysbiosis.

But these are all the more effective with the addition of essential nutrients that aid metabolism, such as inositol, choline and glutamine. Many people supplement the last three to help with processing sugar, stabilising metabolism and supporting the neurotransmitters that help send signals between the gut and the brain.

While I don’t usually have issues with an upset stomach, after a trip abroad, I was feeling out of sorts and couldn’t regulate my gut. I took these supplements for two weeks, and though I remained sceptical initially, my stomach was back to normal after taking them.

These tablets offer a two-in-one approach to gut issues, soothing the stomach and regulating digestion while also eliminating harmful bacteria that may be making you feel unwell.

Read more: What are inositol supplements and how can they support hormone health?

This soothing formula offers multiple ingredients in one capsule to reduce gut inflammation and reinstate a healthy microbiome. Inessa’s founder launched the company as a solution to her own severe issues with gut health and developed the blend meticulously to pack in as many active ingredients as possible.

The capsules are designed with a delayed release to ensure the ingredients reach the gut without being affected by stomach acid, which can lessen the effects.

Each capsule contains natural ginger, liposomal turmeric, quercetin and boswellia extract to help with bloating, as well as zinc, resveratrol (a powerful antioxidant), bromelain (derived from pineapples and often used to treat digestive disorders) and butyric acid. There’s also a dose of vegan vitamin D3 to boost the body’s immune response to inflammation.

I took Biosoothe after a week of particularly bad PMS symptoms, which included bloating, headaches and body aches. It felt as though the tablets took the edge off and lessened the intensity of aches and pains. I felt like I could push through after taking them consistently, and my stomach definitely felt happier and less swollen.

I was keen to take this supplement after reading a study about PFAS and how gel-forming soluble fibres, like psyllium, bind to bile acids. Because PFAS (per- and polyfluoroalkyl substances also known as forever chemicals – have similar structures, they get caught in this gel and are expelled by the body. The idea is that one can not only beat bloating by topping up fibre, it’s actually possible to remove chemicals that might be damaging the gut.

Added fibre can cause initial bloating or gas, especially if you're new to it or don't drink enough water but I was well prepared for this. Psyllium husk in particular is recommended as a supplement for those with IBS because it's only minimally fermentable which means it produces less gas during digestion.

I took two capsules a day instead of the recommended three because I already have a very high-fibre diet. The dose of three capsules delivers 1,575 mg of fibrous powder and may be too much for some people so I recommend starting with one capsule and working up to three. I noticed the initial change on the first day and felt more bloated but by the third day I was feeling great.

The capsule is vegan and there are no other ingredients that might upset your gut so it’s an all-round great product to top up fibre and slowly work on bloating and reducing toxic load. You may notice you feel more bloated initially but as your body adjusts, the results are well worth it in my view.

If the idea of swallowing a pill fills you with dread, you might get along better with a dissolvable strip. These handy supplements offer the same benefits as other digestive aids but work slightly differently. The Regulate strips by Earth’s Secret need to be placed on your tongue before you enjoy your most carb or sugar-heavy meal of the day, ideally every day.

They contain reducose, chromax, mulberry leaf and apple cider vinegar, which can all help to stabilise blood sugar levels and reduce bloating after you’ve eaten. The brand leans hard into the data behind its ingredients and displays recent studies on its website to help you understand how each component of the strip functions. But at a glance, the main function of these supplements is regulating your metabolism, beating the bloat and preventing a sugar crash after you’ve eaten.

The flavour is mildly fruity, a little bitter but not totally unpleasant. I noticed that after a big meal, I didn’t feel as tired and sluggish. I also found that the bloat wasn’t as bad after a high-carb meal.

These capsules contain many of the same ingredients as the other supplements in this. The blend inside contains ginger, turmeric and liquorice root for treating inflammation, as well as 17 digestive enzymes, including amylase, protease, bromelain, lipase and cellulase to break down different food types.

Each of these ingredients supports a balanced gut microbiome and aids your digestion of plants, proteins, gluten and dairy. The more effectively your digestive system is functioning, the less gas and bloating you should experience.

The brand recommends taking two a day, one capsule in the morning and one in the evening, each with a meal. Usually £45 for 60 capsules – which should last you approximately one month if you’re taking two a day. A great pick if you’re looking for a quality supplement that will support daily digestion, rather than something you take topically.

These capsules have been specifically formulated to reduce bloating and tackle symptoms of IBD. They contain a blend of natural ingredients such as marshmallow root, chamomile, fennel seed, turmeric, lemon balm and Icelandic red algae to help break down large proteins and rid the gut of harmful bacteria.

Each of the components in the blend offers natural digestive enzymes, such as amylase, protease and lactase, to work on breaking down different food types, from meat to plants and dairy, so that you can enjoy a balanced diet without gut flare-ups.

Happy Mammoth has created its original blend based on 83,347 scientific studies and triple-tested every batch to ensure its effectiveness. For best results, the brand recommends taking three capsules a day, which at a slightly higher price point will mean you’ll be making a larger investment if you opt for this formula.

However, the supplements do offer great results. I trialled them for a week and found that after eating foods that usually caused bloating – especially fried foods and desserts – there were far fewer noticeable symptoms. My stomach felt much happier after eating things that would usually leave me feeling gross. I was a little nervous to carry out the test, but taking three a day definitely seemed to work.

An oral spray might be more up your street if you’re not a fan of swallowing supplements. However, you will have to deal with the flavour. Many gut-friendly supplements contain ingredients that taste bitter because many bitter foods contain healthy phytochemicals. Studies show that gut problems can sometimes be traced back to modern diets prioritising sweet and fatty foods over bitter foods that balance gut bacteria.

This digestive juice provides a hit of stomach-friendly bitter ingredients by way of gentian root, oregon grape root, dandelion, angelica, peppermint, orange peel, fennel seed, prickly ash bark, blue flag root, liquorice and ginger. You’d think that this array of ingredients might taste unpleasant, but though the mixture is bitter, it tastes surprisingly good.

Use six to 10 sprays on the tongue 15 minutes before eating to get your digestive juices flowing. The bitter plant compounds not only signal to your intestines that they need to work hard to digest your food, but they also promote a more balanced gut and soothe inflammation caused by conditions like IBS.

Of course, if you can, you should still eat a balanced diet of as many bitter and natural plants as possible to give your digestion and immune system the support it needs to function well. But using a spray like this will give you a helping hand, particularly if you suffer from bloating and indigestion.

The label on these supplements makes some bold claims so we were keen to put them to the test. Arrae says that its Bloat alchemy works within one hour for immediate relief, relieves all IBS symptoms by 74 per cent and is clinically proven to reduce bloating by 86 per cent.

The capsules contain a herbal blend of digestive enzymes that break down lactose and gluten and reduce inflammation to beat the bloat. Inside you’ll find bromelain (a digestive enzyme from pineapple that breaks down proteins and helps the gut absorb nutrients), lemon balm, dandelion root, peppermint and slippery elm which creates a protective layer in the stomach.

Unlike other supplements of this kind, the brand recommends taking these after your heaviest meal of the day, not before and suggests taking two or three capsules per serving. This will mean you burn through your supply quite quickly but the results seem worth the investment.

These capsules contain some promising ingredients and we were particularly curious to see if the addition of slippery elm would lend them an extra edge. We took three caps per day during a weekend away when eating and drinking things that weren’t a part of our usual diet and routine. They noticeably helped with bloating after a big brunch and huge evening meal and seemed to soothe my stomach after a few glasses of wine too.