BLOATING - POSSIBLE SOLUTIONS
Updated: 2 days ago
Bloating can come from so many different places. I've had multiple causes over the years. Sometimes it takes trying a few things to find the right one, and sticking with it for a while before giving up on it matters too.
I swear by a low FODMAP diet, a histamine-friendly probiotic and Atrantil. Those made the biggest difference for my bloating. Once my issues resolve, I stop the Atrantil.
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WHAT ILADS AND LYME RESOURCES SAY
- The ILADS treatment guidelines (2014, still the current ILADS guideline) advise taking probiotics every day while on antibiotics, to lower the risk of C. diff and antibiotic-related diarrhea. ILADS notes the evidence behind this is limited.
- A talk at the 2020 ILADS conference listed gut problems (slow gut movement, an imbalance of gut bacteria and SIBO) among the conditions that often show up together with chronic Lyme.
- Dr. Richard Horowitz writes that Lyme and co-infections can cause inflammation that leads to gas, bloating, belly pain, constipation, diarrhea or reflux.
- A Global Lyme Alliance-funded animal study (in monkeys), shared in 2025, found Lyme itself, not only antibiotics, changed gut bacteria. Both infected and treated animals lost some bacteria that make butyrate, a helpful compound. GLA reminds us never to stop antibiotics without talking to your provider.
- LymeDisease.org explains that an imbalance of gut bacteria can lead to SIBO.
- A Lyme-literate doctor sees gas and bloating as a possible sign of SIBO. He often looks at yeast overgrowth first, because the two can look a lot alike.
MY TOP THREE
LOW FODMAP DIET
This made a huge difference for me. FODMAPs are carbs that can ferment in the gut. A 2025 European expert consensus found a low FODMAP diet helps reduce bloating. Gut experts suggest a dietitian's help when you can.
Learn more and find products here:
PROBIOTICS
Some probiotics cause gas and some help. I'm sensitive to many probiotics and have histamine issues. The one I used for a really long time, and trust, is a histamine-friendly probiotic: ProBiota HistaminX.
- Research is mixed. The 2025 European consensus says selected probiotics may help bloating and that each probiotic is different. The American Gastroenterological Association (2023) advises against using probiotics to treat bloating.
Learn more and find products here:
ATRANTIL
I love this product. It's amazing for my bloating. My doctor has used it in my protocol several times over the years. I usually need several bottles; he said one bottle isn't enough. Great for SIBO.
It contains quebracho, horse chestnut and peppermint leaf. In a small 2016 study of 24 people with IBS-C (no placebo group), 21 had less belly pain, bloating and constipation after 2 weeks. The researchers were connected to the company that makes Atrantil. A Northwestern University trial for methane overgrowth finished in 2022, but no results have been posted yet.
Its label says it contains tree nuts and is not for use if pregnant or nursing.
Learn more and find products here:
Buy here (Atrantil: quebracho, horse chestnut and peppermint leaf):
MORE THINGS THAT MAY HELP
FENNEL
Fennel is one of my go-tos for bloating. I really learned to embrace it this past year. In a small 2024 trial after C-sections, fennel capsules eased gas about as well as dimethicone, a gas medicine similar to simethicone.
ENZYMES
My doctor has me take Similase Sensitive Stomach by Integrative Therapeutics before each meal.
- In a 2025 study of 496 adults with gas and bloating, about 4 in 10 were low in at least one carb-digesting enzyme, though their symptoms were similar to those who weren't.
- FODMAP enzymes break down hard-to-digest carbs in foods like onions and beans. In a 2026 study (no placebo group), 78% of people using a FODMAP enzyme blend reported less bloating and gas. In a small 2026 trial in healthy adults, a fructan-digesting enzyme eased bloating 8 to 24 hours after a large dose of inulin (a fiber), but not in the first 8 hours. Both were funded by other enzyme makers.
- I haven't used FODMATE yet, but it's the one I'd try. Its label says to limit use to 3 months at a time.
- If histamine is part of your bloating: a 2024 review lists bloating as one of the most common symptoms of histamine intolerance. DAO enzymes help break down histamine from food, and some studies show promise. My DAO post has more.
Learn more and find products here:
Buy here (Integrative Therapeutics Similase Sensitive Stomach: digestive enzymes with slippery elm, DGL licorice and marshmallow root):
Buy here (Microbiome Labs FODMATE: inulinase, pectinase, lactase and alpha-galactosidase):
PEPPERMINT OIL
Studied for IBS, which often includes bloating. A 2026 review of 7 studies found it worked better than placebo for IBS symptoms. A 2022 review of 10 studies (1,030 people) agreed, with more side effects. The NIH says these were mostly mild, like reflux and indigestion, and enteric-coated capsules may help. There isn't enough evidence yet for bloating without IBS.
SUNFIBER
In case constipation is part of the problem. Some fibers make bloating worse, but this one is gentle for me. It is PHGG (partially hydrolyzed guar gum), and the maker reports it is certified low FODMAP.
- A 2026 review found PHGG promising for constipation, diarrhea and IBS, but more studies are needed.
- In a 2023 IBS study, people with a healthy mix of gut bacteria improved more. Some reported gas or bloating on it.
- Global Lyme Alliance suggests starting fiber and probiotics slowly.
- Its label says to check with your doctor first if pregnant, nursing or taking prescription drugs.
Learn more and find products here:
Buy here (Tomorrow's Nutrition Sunfiber: partially hydrolyzed guar gum):
GI RELIEF
My favorite soothing combination. I always keep it on hand. Its label says not to use it if pregnant.
Learn more and find products here:
Buy here (Thorne GI-Relief: marshmallow root, DGL licorice, aloe and slippery elm):
TEAS
Ginger, mint and chamomile tea, to name a few. I like ginger tea.
- Ginger is studied most for nausea. A 2025 trial of a steamed ginger extract (80 people with indigestion) eased stomach symptoms; some of the researchers worked for the companies involved.
- Chamomile is not well studied on its own. Talk with your doctor first if you're allergic to ragweed, daisies or marigolds, or take a blood thinner.
- Ginger supplements (not tea) should be avoided with blood thinners, gallstones or before surgery.
Buy here (Buddha Teas Ginger Root Tea: organic ginger root):
MEALS
- Eat slowly, chew well and keep your mouth closed while chewing so you swallow less air.
- Smaller meals, and sit up straight after you eat.
- Cooked veggies over raw, and don't overdo gassy foods like beans, lentils and cabbage.
- Go easy on fizzy drinks, and avoid big meals late at night.
- Try room temperature drinks and lemon water.
ABDOMINAL MASSAGE
Gently rub your belly from right to left to help move trapped gas. A 2026 review of 35 studies found belly massage helped constipation, with only rare, mild side effects.
SHORT WALKS
Even a short, gentle walk may help when you feel bloated. European gut experts say physical activity like walking seems to help gut symptoms. Do only what your body allows.
PROPER HYDRATION
Drinking plenty of water may help, especially if constipation is part of your bloating.
Learn more and find products here:
SIMETHICONE
An over-the-counter gas medicine. A pharmacist can tell you if it's right for you. European experts found too little evidence to recommend it for ongoing bloating.
COULD SOMETHING ELSE BE BEHIND IT?
Bloating that keeps coming back often has a cause worth looking into. Read our posts on these in case they're connected:
SIBO
Candida
Learn more and find products here:
Parasites
Learn more and find products here:
Gut motility
Histamine intolerance
Mold
Learn more and find products here:
BEFORE YOU START
- Read the warning label on every bottle.
WHEN TO GET HELP RIGHT AWAY
Get emergency help if you have bloating with a swollen belly and:
- sudden, severe stomach pain
- vomiting blood, or vomit that looks like coffee grounds
- severe trouble breathing
Call your doctor right away if you can't pass gas or stool, or have a fever.
See your doctor if you see blood in your stool, are losing weight without trying, or your bloating keeps coming back or doesn't go away. Ongoing bloating should always be checked.
MY EXPERIENCE: IT WASN'T MY GUT
About a year ago, I developed extreme bloating and swelling in my abdomen that got worse in the evenings. I went through a lot of testing and saw many specialists, and they suspected SIBO again, since I'd had it before. I almost started SIBO treatment. I pushed for them to look at other body systems, and I believe they would have kept guessing at my gut if I hadn't. It turned out to be female related. I ended up having a hysterectomy, and they found adenomyosis and endometriosis. In adenomyosis and endometriosis forums, I found this swelling is often called "endo belly" or "swelly belly." Many women there say it can also hang on for 9 to 12 months after a hysterectomy. "Swelly belly" seems to be a forum term. The only formal term I could find in research is endo belly, which researchers describe as bloating from endometriosis that builds in the second half of the menstrual cycle. Since adenomyosis and endometriosis are so closely connected, women with either one may experience it. Lucky me, I had both. Going through so much testing was traumatizing, but I share it because I truly thought it was a gut issue. If your bloating isn't improving, ask your doctor to look beyond the gut.
RELATED POSTS
GUT ISSUES DIRECTORY: OUR DIRECTORY OF RELATED POSTS
SOURCES
Endo belly review (2023)
Dr. Marty Ross, SIBO in Lyme disease (2026)
Plant-based therapy for IBS review (2026)
Fructan-digesting enzyme trial (2026)
Belly massage for constipation review (2026)
PHGG and gut health review (2026)
FODMAP enzyme blend study (2026)
NHS, Bloating (2026)
European bloating consensus (2025)
LymeDisease.org, Recovery from Lyme begins in the gut (2025)
Steamed ginger extract trial (2025)
Global Lyme Alliance, Why fiber and probiotics matter (2025)
Global Lyme Alliance, Gut impact of Lyme study (2025)
NCCIH, Peppermint oil (2025)
Enzyme deficiency in gas and bloating study (2025)
NCCIH, Ginger (2025)
NCCIH, Chamomile (2024)
Fennel after C-section trial (2024)
Global Lyme Alliance, Gut microbiome do's and don'ts (2024)
Histamine intolerance review (2024)
Fiber and gut bacteria in IBS study (2023)
American Gastroenterological Association, Bloating update (2023)
Northwestern University, Atrantil trial (2022)
Peppermint oil for IBS review (2022)
Memorial Sloan Kettering, Ginger (2022)
ILADS treatment guidelines (2014, still the current ILADS guideline)
ILADS, 2020 conference abstracts (2020, older source, still worth reading)
Atrantil IBS-C study (2016, older source, still worth reading)
Disclaimer: Rise Above Lyme makes no claims about any possible benefit of using any product mentioned within this site. Always consult with your doctor before adding anything. The information shared is based on personal experience, years of accumulated researched resources from Lyme Literate doctors and polls conducted within Lyme groups from actual patient experience using these solution ideas.
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