Do Probiotics Help With Bloating?

Probiotics have been seen to help with many gastrointestinal issues.

Could they be the answer to keeping the bloat at bay?

Most people have experienced bloating at some stage, with around 20% of us dealing with it in any given week. (Source)

It’s that feeling of your stomach being tight and full and can often be painful.

For many, the feeling will subside after a while but for others, it can be a recurring problem.

What Causes Bloating?

The most common cause of bloating is excess gas in the intestine.

The bacteria in our gut, also known as our gut microbiome, break down and digest our food.

In doing this, they naturally produce gas.

If these gasses are produced in higher amounts than normal, we can experience bloating.

Sometimes the cause of bloating can be as simple as eating too much too fast, or the menstrual cycle is another common cause of temporary bloating.

But if you’re regularly suffering from painful bloat, it could be an indicator of food intolerance or other digestive issues, such as IBS.

Some common causes of recurrent bloating are:

Dysbiosis

There are hundreds of different strains of bacteria in our guts, some strains are beneficial and are often referred to as ‘good’ bacteria while others are not, often referred to as ‘bad’ bacteria.

Dysbiosis occurs when there is an imbalance of bacteria in our gut, with more bad bacteria than good ones.

This can be caused by a number of factors such as poor diet, high sugar levels, antibiotics, stress, and genetics.

Food Allergies

Many of us have intolerances to certain foods, meaning our bodies find them difficult to digest.

Wheat, gluten, and dairy are common ones.

Regularly eating foods that don’t agree with you can cause bloating as well as imbalances in gut bacteria and harm to the gut lining, which can then lead to further discomfort.

Stress

Our gut and our brain are very closely connected and are constantly in contact with each other.

When we are going through periods of high stress, our fight or flight response is activated and our digestive system slows down, meaning food isn’t being digested properly.

This can lead to bloating and other symptoms such as abdominal pain, gas, and constipation.

Constipation

If you aren’t regularly eliminating waste, bacteria can build up in the gut.

If the bacteria are hanging out in the gut for a while, they have more time to ferment what’s there and produce gas.

Proper digestion and food movement along the digestive system are important for reducing symptoms of bloating.

Hormonal Imbalances

During the menstrual cycle, when oestrogen is high and progesterone drops, bloating is common.

This is because high levels of oestrogen are associated with water retention.

If you find yourself bloated around the time of ovulation and before your period, oestrogen is likely to blame.

Can Probiotics Help With Bloating?

Probiotics are the friendly bacteria that naturally live in our gut but can also be found in certain foods such as probiotic yogurt, kefir, and kimchi, and in supplement form.

Having a gut with more of these friendly bacteria is linked with less digestive issues and better overall health. (Source)

Consuming probiotics is a great way to increase the number of these beneficial bacteria in our gut.

Because many cases of bloating are associated with dysbiosis, and probiotics have been seen to restore balance and healthy function of the microbiome, consuming probiotics may help to reduce bloating. (Source)

However, research into the effect of probiotics on bloating is quite mixed.

A large review of studies investigating the effect of probiotics on gastrointestinal symptoms found that out of 27 studies, 10 found that symptoms of bloating were improved. (Source)

In the same review, 4 out of 11 studies investigating the effect of probiotics on constipation found that probiotics had beneficial effects.

Another review found that of 27 studies into the effect of probiotics on bloating in IBS patients, 5 studies found they had a beneficial effect. (Source)

And when it came to constipation, 2 out of 10 studies reported improvements using probiotics.

There is certainly further research needed to determine whether probiotics are an effective treatment for bloating, but the evidence so far is promising.

What Are The Best Probiotics For Bloating?

Not all probiotics are the same, there are hundreds of different strains and each strain can have a different effect on the gut.

The strains that appear to be most effective for bloating and constipation are:

When first incorporating a new supplement into your diet, it can be common to experience some digestive issues.

For some, taking a new probiotic can cause gas, bloating, or diarrhea as your gut adapts to its new bacterial visitors.

These side effects usually clear up within a few days or weeks but if symptoms persist, consult your doctor or pharmacist who may recommend switching to a different probiotic that might be better suited to you.

What Is The Best Way To Take Probiotics?

With so many brands and scientific jargon, the world of probiotics can be overwhelming at first.

If you’re new to probiotics, here are some tips to help you get the most out of them:

Be Consistent

The most critical factor in the efficacy of probiotics is that you’re taking them daily.

This ensures they are present in the gut regularly enough to provide benefit.

Find the most convenient way to take your probiotics and incorporate this into your daily routine.

Opt For Quality

There are tons of probiotic products on the market, and not all are created equal.

As with anything, ensure the probiotics you’re taking, whether food or supplements are of good quality.

High-quality products are formulated with acid resistance and survivability front of mind, making them more effective.

Choose The Probiotic That’s Right For You

Probiotics don’t just vary in quality, different probiotic products contain different strains of probiotic bacteria that work for different purposes.

Make sure to choose a product with the combination of strains best suited for your particular health concern.

For example, some products are more suited to the male microbiota.

Take The Right Amount

Probiotic strength is measured in colony forming units (CFUs) which refers to the number of colonies of bacteria in the product.

Probiotics are needed in large doses to work effectively, with one billion CFU as a general recommendation, but more does not always mean the merrier.

The optimal number of CFUs depends on the condition you want to treat.

Your health practitioner can help you figure out the CFU that best suits you.

Be Patient

Probiotics don’t yield results overnight, they need time to take effect.

It may take a month or longer to see the benefits of a probiotic so don’t lose faith if you’re not noticing any differences right away, continue to take them consistently.

Store Them Correctly

Due to different products containing different strains of bacteria, storage instructions can vary.

Some bacteria require cooler temperatures for the greatest efficacy and are best kept refrigerated, while others are happy to be kept at room temperature.

Follow the storage instructions provided by the manufacturer of your specific product.

Other Ways To Reduce Bloating

Although the research into the use of probiotics for the relief of bloating is mixed, the evidence does suggest that probiotic supplementation may be beneficial to those who experience bloating regularly.

As probiotics are a generally safe and accessible form of treatment, they might be a good option to try alongside other treatment options.

Some other ways to reduce bloating are:

Identify The Underlying Cause

Notice when you feel most bloated.

Is it often after you eat certain foods? You may be developing a food intolerance.

Is it after a salty meal?

Perhaps you need to up your water intake.

Are you eating your food really quickly?

Are you constipated?

Are you highly stressed?

Amend Your Eating Habits

Depending on the underlying cause, alter your eating habits.

• Limit the foods that you find cause you to bloat
• Avoid fizzy drinks
• Eat foods high in fibre if you’re constipated
• Drink plenty of water
• Slow down when eating
• Chew with your mouth closed to avoid swallowing air
• Eat smaller meals more frequently rather than occasional large meals

Support Your Gut Health

A balanced gut means better digestion and less digestive issues, such as bloating.

Look after your gut by:

• Eating a variety of fruits, vegetables and legumes
• Consume more probiotics and prebiotics
• Reducing the amount of processed food you consume
• Limit your alcohol intake
• Exercise daily
• Try to reduce your stress levels

Get Moving

Regular exercise can improve your digestion and in turn help prevent bloating. (Source)

Standing up or taking a light walk can even help at times when you're feeling bloated.

Some stretches or yoga poses, such as child’s pose, that target the abdomen can also provide relief from bloating. (Source)

As can massaging your stomach from right to left to release any trapped wind.