Probiotics For Bloating: Do They Really Help?

As bloating is one of the most common complaints gastroenterologists hear, probiotic manufacturers do not shy away from using it to their advantage by positioning their products as a one-fits-all solution. However, do probiotics help with bloating is not a question that can be answered straightforwardly. Although, in some cases, probiotics may be useful, there are some things to keep in mind.

In this article, we will present research-backed facts that can help you gain a clear understanding of probiotics for bloating and in what cases they might be beneficial.

Understanding abdominal bloating

First, let's clearly define bloating.

In academic literature, you may find descriptions of bloating that focus on the sense of tightness and gassiness in the abdominal area. This description does not rely on visible changes (i.e., increase of the belly) but on subjective uncomfortable feelings of pressure. Both conditions often occur together, but the visibly swollen belly is referred to as an abdominal distention.

Occasional bloating can be a completely normal process of digestion. In addition, some people may be more sensitive to certain foods, for instance, beans and cruciferous vegetables. If it is not a recurrent problem, bloating is usually not a cause for concern.

Bloating is also common. For instance, one survey estimates that nearly 18% of people experience bloating at least once per week. It is also one of the most frequent IBS symptoms, affecting around 66–90% of people with this condition.

What causes bloating?

Although common, bloating is not easily explained, especially since it may be caused by several underlying mechanisms. Additionally, multiple factors can play a role.

An increased amount of intestinal contents, such as gas and waste, could be behind bloating. For instance, you may experience bloating if you eat too fast, as it can lead to the accumulation of excess air. When we are constipated, gas can get trapped in the intestines, leading to a sensation of fullness.

Some conditions are linked to chronic bloating, most notably irritable bowel syndrome.

Other factors that could contribute to bloating include stress, hormonal changes, food intolerances, and disrupted gut microbiota.

Probiotics’ role in bloating

As mentioned earlier, abnormal gut microbiota can be considered as one of the possible causes of bloating. Studies have linked altered gut flora to irritable bowel syndrome, showing differences in microbiota composition between IBS patients and healthy individuals.

This is where probiotics come into the picture. They are live microorganisms that may contribute to fostering a healthy bacteria balance within one's gut. This observation raises the question, do probiotics work for bloating caused by microbial imbalance?

As shown by some clinical trials in which patients with irritable bowel syndrome took probiotics, it may. However, the results from these trials remain largely inconclusive, with some indicating benefits and others showing no positive effects on bloating. This does not mean that probiotics can not help with bloating, as these mixed results could be due to the poor quality of some of the studies and inconsistent study methods. Moreover, studies focus on IBS patients, meaning it is unclear what effect they might have on bloating caused by other conditions.

If you are experiencing severe bloating, it is best to consult your doctor, as they can give you personalized advice based on your lower gastrointestinal symptoms and overall health history. In addition, bloating can be a symptom of a more serious condition that requires prescription medication.

Choosing the right probiotics for you

While probiotics should not be considered as a sole option in bloating management, below we have prepared some things to keep in mind if you are choosing products for this indication. Keep in mind that, as of now, there are no established guidelines on how to choose probiotics for bloating.

Probiotic supplements should contain strains that have been clinically studied. When it comes to the most studied probiotic strains for bloating, Bifidobacterium and Lactobacillus genera stand out. Examples of these would be such strains as Lactobacillus plantarum, Lactobacillus rhamnosus, and Bifidobacterium longum, which are considered to be potentially beneficial for bloating together with Bacillus coagulans.

These strains are also some of the most widely studied ‘good’ bacteria strains overall and are often used for other potential benefits, such as improved digestion and reduction of digestive issues, e.g., excess gas and abdominal pain. They are also found in probiotic foods such as yogurt, sauerkraut, and kimchi.

One systematic review on probiotic supplements and IBS concluded that multi-strain options may yield better outcomes. In addition, it is important to be consistent with probiotic use.

Specific dose recommendations are not well-established. Moreover, higher CFU counts are not necessarily linked to improved health benefits. Look for supplements that ensure the CFU count throughout the duration between manufacturing and expiration date, and always follow the storage instructions of the brand — meaning you might need to keep your probiotics in the fridge.

Another indication of quality is third-party testing for label accuracy and potential contaminations. Brands often provide these certificates of analysis from independent lab tests on their official website.

Ideally, you should discuss this with a registered dietitian or medical practitioner before you choose the probiotic supplement.

Dietary change tips to manage abdominal bloating

For the following two sections, we sat down with our in-house researcher, Sandra Vigelienė, holding a Bachelor's degree in Global Nutrition and Health. She eagerly shared some tips to keep in mind if you experience bloating.

Eat smaller meals

Bigger meal sizes may be overwhelming your digestive system. Opt for more frequent but smaller meals to potentially ease general digestion throughout the day.

Identify food intolerances and triggers

Some common triggers include lactose, certain dietary fibers, gluten, and foods high in FODMAP (e.g., certain legumes, fruits such as apples or pears, and soybean products). Keep in mind that this could greatly vary from person to person. You can try keeping a symptom and food diary to help you identify food triggers.

Avoid making drastic changes

A sudden and high increase in dietary fiber, especially insoluble fiber such as from whole grains or beans, can also cause bloating. Thus, it is essential to gradually introduce higher dietary fiber food sources, especially if the diet was lacking in this nutrient previously.

Focus on balanced meals and staying hydrated

It is also essential to maintain a balance of macronutrients in your meals and stay hydrated. These factors contribute to proper gut motility and lessen the risk of bloating. For example, a large sudden intake of fatty foods may slow down digestion, causing bloating or a lack of hydration, which could contribute to constipation, causing the excessive gas being trapped in the colon that causes bloating.

Lifestyle changes for gut support

When it comes to lifestyle changes, here are some of the things mentioned by our in-house researcher, Sandra Vigelienė:

Avoid stress

Stress truly impacts overall digestion and could decrease gut movements, disrupt gut microbiome, and alter gut sensitivity. All of these could contribute to increased bloating, so finding relaxation techniques that work for unique needs is important to managing stress levels.

Get moving

Regular moderate exercise could support proper gut motility. Walking, stretching, or some light exercise can be helpful in bloating reduction.

Establish regular meal and bathroom routine

Establishing a routine both in terms of meal times and bathroom habits can support proper gut health and regulate digestive processes to reduce the risk of bloating.

Avoid smoking and alcohol

Smoking, alcohol use, and excessive caffeine use can also alter the gut microbiome, including disruptions in the natural digestive processes, thus increasing symptoms such as bloating. Avoiding these habits, or at least minimizing them, could contribute to overall gut health.

Potential side effects and interactions of probiotics

Although in healthy adults, probiotics are considered to be relatively safe, keep in mind that they can have certain side effects too, including:

These side effects usually happen at the beginning of starting a new probiotic regimen and should subside completely after one's gut is adjusted to the new bacteria.

Moreover, it is important to consult with your healthcare provider before starting any supplement, including probiotics. This is especially important for people who have underlying conditions and take certain medications. People with weakened immune systems should also avoid taking probiotics without a doctor’s advice.

Conclusion

The scientific data on whether probiotics can help with bloating remains mixed and inconclusive.

In cases where bloating occurs due to gut microbiota imbalance, probiotics are positioned as a possible solution despite some clinical trials that did not note any significant reduction in bloating in IBS patients.

If you decide to incorporate probiotics into your routine, you do not have to start with dietary supplements, as the ‘good’ bacteria can also be found in fermented foods such as kimchi, yogurt, and kefir. If you decide to purchase probiotic supplements instead, opt for third-party tested products made by reliable brands.

As bloating is a complex condition and can be caused by a multitude of factors, it is important to approach it holistically. Certain dietary and lifestyle changes may improve gut microbiota and overall digestive health. For more personalized advice, it is crucial to speak with your healthcare provider.