What is the best supplement for intestinal gas?

January 3, 2026 •

4 min read

According to Mayo Clinic, over-the-counter products like alpha-galactosidase and lactase can help reduce gas symptoms for some people, depending on the cause. Determining the best supplement for intestinal gas relief requires understanding the root of the problem and evaluating various options.

Quick Summary

An overview of supplements like digestive enzymes, probiotics, and activated charcoal, explaining their mechanisms to alleviate intestinal gas, bloating, and discomfort.

Key Points

Identify the cause: The best supplement depends on the source of your gas, whether it is from specific foods, a gut imbalance, or slow digestion.
Digestive enzymes are targeted: Use alpha-galactosidase for gas from beans and lactase for gas from dairy.
Probiotics support long-term gut health: Specific strains of probiotics can help rebalance the microbiome and reduce gas related to dysbiosis, but results may take time.
Peppermint oil relaxes muscles: Enteric-coated peppermint oil is effective for gas and cramps, particularly for those with IBS.
Activated charcoal and simethicone offer quick relief: These are for temporary use, and activated charcoal should be used cautiously due to interactions.
Consider lifestyle and diet first: Supplements work best when combined with dietary adjustments and a healthy lifestyle to address the root cause.

Understanding the Causes of Intestinal Gas

Before exploring supplementation, it is important to understand what causes intestinal gas. Gas is a natural byproduct of digestion and is often caused by the fermentation of undigested food in the large intestine. Common triggers include high-fiber foods, dairy products, and certain carbohydrates (FODMAPs). While lifestyle changes and dietary adjustments are often the first line of defense, supplements can provide targeted relief for specific digestive issues.

Digestive Enzyme Supplements

Digestive enzymes are biological catalysts that help break down food into smaller components that the body can absorb. When certain enzymes are lacking, undigested food ferments in the gut, leading to gas and bloating. Supplementing with specific enzymes can help address these deficiencies.

Alpha-galactosidase (Beano)

This enzyme helps break down complex carbohydrates found in beans, lentils, broccoli, and other vegetables. The human body does not produce this enzyme naturally, so supplementation is an effective strategy if these foods are a primary cause of gas.

Lactase (Lactaid)

Lactase is the enzyme needed to digest lactose, the sugar found in dairy products. For individuals with lactose intolerance, taking a lactase supplement can significantly reduce gas, bloating, and diarrhea after consuming dairy. It is widely available over-the-counter.

Broad-Spectrum Enzyme Blends

Some supplements combine multiple enzymes (amylase, protease, lipase) to assist with the digestion of carbohydrates, proteins, and fats. These can be useful for general digestive support, especially for those with unexplained gas and bloating after meals. Look for plant-based options from reputable brands.

Probiotics for Gut Balance

Probiotics are live, beneficial microorganisms that can help rebalance the gut microbiome, which is a key factor in digestive health. An imbalance (dysbiosis) can lead to excessive gas production by certain bacteria.

Targeted Strains: Not all probiotics are the same. Strains like Bifidobacterium lactis HN019 and Lactobacillus acidophilus NCFM have shown promise in clinical studies for reducing gas and bloating, particularly in individuals with IBS.
Synbiotics: Combining probiotics with prebiotics (specialized plant fibers that feed the good bacteria) can create a symbiotic effect that further supports a healthy microbiome.
Important Considerations: While beneficial for some, probiotics can cause temporary gas and bloating as the gut adjusts. It is important to choose a well-researched, high-quality supplement to see the best results.

Activated Charcoal

Activated charcoal is a highly porous substance that can trap gas molecules in the stomach and intestines, potentially reducing bloating. While some studies show benefit, particularly when combined with simethicone, research on its effectiveness is mixed and limited.

Mechanism: Its absorptive properties allow it to bind to gas and toxins, carrying them out of the body.
Cautions: Activated charcoal can interfere with the absorption of medications and nutrients, and it can cause side effects like constipation and black stools. It is not recommended for long-term or frequent use.

Herbal and Natural Remedies

Several herbal supplements have been traditionally used to relieve intestinal gas and are supported by some research.

Peppermint Oil: This oil acts as an antispasmodic, relaxing the muscles of the gastrointestinal tract and helping to relieve cramps and pain. Enteric-coated capsules are designed to bypass the stomach and release in the intestines, minimizing heartburn side effects.
Ginger: Known for its ability to aid digestion, ginger may help speed up stomach emptying and reduce gas and bloating, though more research is needed.
Fennel Seed: Compounds in fennel are believed to relax intestinal muscles and reduce gas. It can be consumed as a tea or chewed directly.

Comparison Table: Supplements for Intestinal Gas


Supplement Type	Mechanism of Action	Best for...	Considerations
Digestive Enzymes (Alpha-galactosidase)	Breaks down complex carbs in beans and vegetables.	Gas from high-fiber vegetables, beans, and legumes.	Take right before a meal for maximum effect.
Digestive Enzymes (Lactase)	Breaks down lactose in dairy products.	Gas from dairy consumption (lactose intolerance).	Take before consuming dairy. Dosage depends on sensitivity.
Probiotics	Balances gut bacteria, improves digestion, and motility.	Gas and bloating related to gut dysbiosis or IBS.	Choose targeted, clinically-researched strains. Effects may take time.
Activated Charcoal	Adsorbs gas molecules in the digestive tract.	Short-term relief for immediate bloating and gas.	Can interfere with medication/nutrient absorption. Not for long-term use.
Peppermint Oil (Enteric-Coated)	Relaxes intestinal muscles, reducing cramps and spasms.	Gas and pain associated with Irritable Bowel Syndrome (IBS).	May cause heartburn in some. Check with a doctor if on other meds.
Simethicone (e.g., Gas-X)	Breaks up gas bubbles, making them easier to pass.	Fast, temporary relief for gas and pressure.	Little clinical evidence for long-term effectiveness. Often combined with other agents.

Conclusion: Which is the Best Option?

There is no single "best" supplement for intestinal gas, as the most effective choice depends on the specific cause of your digestive distress. For gas triggered by specific foods like beans or dairy, targeted digestive enzymes like alpha-galactosidase or lactase are highly effective. If an imbalanced gut microbiome is the suspected culprit, a well-chosen probiotic supplement may provide long-term relief by improving gut health. For immediate, but temporary, relief from trapped gas, simethicone or activated charcoal are common over-the-counter options, though the latter requires caution due to potential side effects. Herbal remedies like peppermint oil are also effective, especially for individuals with IBS symptoms. Consulting a healthcare provider can help pinpoint the root cause and determine the most appropriate supplementation strategy. More information about managing gut health can be found on the National Center for Biotechnology Information website, which provides research on probiotics and bloating.

Frequently Asked Questions

No, activated charcoal should not be taken daily or for long periods, as it can interfere with the absorption of medications and nutrients. It is best used for short-term, acute relief and should be taken at least two hours away from other medicines.

Digestive enzymes like alpha-galactosidase and lactase are designed to work immediately on the food you are eating. You should take them just before or with your first bite of the trigger food for maximum effectiveness.

Yes, some individuals may experience a temporary increase in gas and bloating when they first start taking a probiotic supplement, as their gut microbiome adjusts. These side effects typically subside within a few days to a couple of weeks.

Simethicone helps break up existing gas bubbles, making them easier to pass and providing temporary relief from pressure and bloating. However, it does not prevent gas from forming in the first place and has limited clinical evidence for long-term effectiveness.

Peppermint oil is known to relax the muscles of the gastrointestinal tract, which can help with gas and bloating, but it is particularly well-studied and effective for symptoms associated with Irritable Bowel Syndrome (IBS). It can still provide relief for occasional gas by calming the gut.

Digestive enzymes are molecules that actively break down food components (like carbs and lactose) to prevent gas production. Probiotics are live microorganisms that help balance the overall gut bacteria population, indirectly improving digestion and reducing gas over time.

Yes, certain foods contain natural digestive enzymes. Examples include pineapple (bromelain), papaya (papain), and fermented foods like sauerkraut and kimchi. Incorporating these into your diet may offer some digestive support.