Bananas are rich in vitamin B-6, which can reduce bloating.
Image Credit: Paul Burns/Blend Images/Getty Images Everyone experiences gas and bloating at one time or another, or even daily. Other than vitamin B-6 helping reduce bloating caused by fluid retention, no other vitamin helps reduce bloating caused by gas directly. However, other vitamins – including thiamine, vitamin B-12 and vitamin A – may indirectly help prevent gas and bloating by keeping your digestive system healthy. Consult your doctor before adding vitamin supplements to your diet.
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Fight Bloat With B-6
If your bloating is caused by mild fluid retention, not a buildup of gas, vitamin B-6 might offer some help, according to the Better Health Channel. This B vitamin is found in a variety of foods, including poultry, fish and whole grains. Vitamin B-6 is also found spinach and beans, but if you’re experiencing gas pains, they may make it worse. Be careful with supplementation – high doses of vitamin B-6 can be toxic and lead to neurological problems such as leg numbness and imbalance.
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Thiamine for Digestive Energy
Thiamine is also a B vitamin. While thiamine helps your body turn the food you eat into fuel, it also participates in the production of adenosine triphosphate, or ATP, which provides the fuel your digestive system needs for proper digestion. Whole-grain breads and cereals, as well as pork, are good sources of thiamine. High doses of thiamine supplementation can cause stomach upset, so you may be better off meeting your daily needs through the food you eat.
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Not Getting Enough B-12
A vitamin B-12 deficiency is associated with inflammation of the stomach and, once this inflammation develops, it prevents B-12 absorption, making the deficiency worse. The inflammation may also disrupt the balance of friendly bacteria in your small intestine, according to the Linus Pauling Institute, which may lead to indigestion, gas and bloating. Seafood, milk, cheese, eggs, poultry and beef are all good sources of vitamin B-12. If you’re a vegan or a vegetarian who does not eat enough dairy, you should include vitamin B-12 fortified foods in your diet or talk to your doctor about adding a supplement.
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Vitamin A for Gastrointestinal Health
Vitamin A plays a very important role in helping maintain the health and function of your entire gastrointestinal tract, which is essential for proper digestion and preventing the discomfort associated with gas and bloating. Vitamin A is found in a variety of foods, including sweet potatoes, carrots, peppers, milk, cheese and eggs. Your body stores excess vitamin A, a fat-soluble vitamin, in your liver, and getting too much of it in your diet or through supplements can be harmful to your health. To get what you need for digestive health, but not enough to make you sick, get most of your vitamin A from fruit and vegetable sources.
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references
Better Health Channel: Fluid Retention
University of Maryland Medical Center: Thiamine
Linus Pauling Institute: Vitamin B-12
Office of Dietary Supplements: Vitamin A
University of Maryland Medical Center: Vitamin B-6
Brigham and Women's Hospital: Gas: Beat the Bloat
references
Better Health Channel: Fluid Retention
University of Maryland Medical Center: Thiamine
Linus Pauling Institute: Vitamin B-12
Office of Dietary Supplements: Vitamin A
University of Maryland Medical Center: Vitamin B-6
Brigham and Women's Hospital: Gas: Beat the Bloat
Bananas are rich in vitamin B-6, which can reduce bloating.
Image Credit: Paul Burns/Blend Images/Getty Images
Image Credit: Paul Burns/Blend Images/Getty Images
Better Health Channel: Fluid Retention
University of Maryland Medical Center: Thiamine
Linus Pauling Institute: Vitamin B-12
Office of Dietary Supplements: Vitamin A
University of Maryland Medical Center: Vitamin B-6
Brigham and Women's Hospital: Gas: Beat the Bloat
