Best Probiotics for bloating
Most of us have experienced bloating – that uncomfortable swelling, tightness, and full sensation in the stomach, either after eating or due to some other causes. First, you want to see a physician to rule out more serious causes. If they don’t find any disease or more serious cause for concern, there are evidence-based causes…
Fact checked by Nattha Wannissorn
Most of us have experienced bloating – that uncomfortable swelling, tightness, and full sensation in the stomach, either after eating or due to some other causes. First, you want to see a physician to rule out more serious causes. If they don’t find any disease or more serious cause for concern, there are evidence-based causes of and solutions for bloating. For instance, research shows that many probiotic strains can help with bloating. This article will share with you the causes of bloating, how probiotics may help, and specific probiotic strains and supplements that help with bloating.
How do probiotics relieve bloating?
From the time we are born, our bodies host trillions of microbes. These include bacteria, viruses, and fungi. Most of them live in our gut and benefit us in many ways. For instance, they’re important for digestion and immunity and even have an effect on our brains and behavior. They form what’s known as our microbiota.
Probiotics are live microorganisms such as Lactobacilli and Bifidobacteria, which deliver health benefitsand are found in supplements or foods. Here, we will focus on how probiotics aid gut health and help with bloating. Probiotics like P3-OM produce substances like enzymes that break down food and others that fight unwelcome bacteria. In some cases, they influence other resident bacteria in the gut and improve the overall microbiome composition.
How these probiotics work to improve digestion and reduce bloating
- Improve and balance gut immunity
- Displace gas-producing bacteria, making it harder for them to stick to the gut wall
- Make the colon more acidic and thus less friendly to bad bacteria
- Strengthen the gut barrier
- Reduce gut discomfort
- Promote a balanced stress response
Best probiotic strains that help ease bloating
Certain strains of probiotics are more effective in reducing bloating than others. The Lactobacillus, Bifidobacterium, and Saccharomyces microorganism families are the most effective.
Lactobacillus acidophilus NCFM® 8
Lactobacillus acidophilus is a type of bacteria. L. acidophilus bacteria normally reside in the intestine where they break down carbohydrates. In the process, they produce lactic acid. They grow well in milk and are responsible for turning milk sour and for making yogurt. Participants in a clinical trial showed significant improvement in their abdominal bloating after taking Lactobacillus acidophilus NCFM® 8 twice a day for 8 weeks.
Bifidobacterium lactis HN0199
Bifidobacterium lactis lives normally in our intestine and helps with digestion. The strain HN0199 reduces gut transit time. This is the amount of time it takes food to pass through the gut and shouldn’t be too slow. When consumed for 28 days, Bifidobacterium lactis HN0199 reduced bloating by reducing transit time and relieving constipation in clinical trial participants.
Bifidobacterium lactis Bi-07® 8
In a clinical study, Bifidobacterium lactis Bi-07® 8 reduced bloating when consumed twice a day for 4 weeks and 8 weeks compared to the placebo group.
Lactobacillus plantarum Lp299v ®10
Lactobacillus plantarum is a bacteria found in many foods, especially dairy products. It occurs naturally in our gut and aids in digestion, especially carbohydrates.
In a clinical study, Lactobacillus plantarum Lp299v ®10 liquid suspension resolved abdominal discomfort and bloating after 2 weeks. It also helped with constipation and irregularity.
Lactobacillus plantarum OM
Lactobacillus plantarum OM, the probiotic strain in P3OM, is a special strain of L. plantarum. P3OM produces substances that fight against harmful bacteria, viruses, and yeasts. It also delivers many of the same health benefits as other L. plantarum strains, but it can better survive stomach acid. In addition, it produces protein-digesting enzymes, helping with protein digestion and assimilation.
Bifidobacterium infantis 35624
This bacterial strain has been heavily researched and assessed for its beneficial effect on digestive discomfort, irregularity, and its associated symptoms, including bloating.
At the end of a 4-week clinical study, B. infantis 35624 (at a dose of 100 million colony-forming units) outperformed the placebo and all other Bifidobacteria strains. It helped with abdominal discomfort, as well as bloating, bowel dysfunction like incomplete evacuation and straining, and gas passage.
Bacillus coagulans GBI-30, 6086
Bacillus coagulans is a spore-forming bacteria, so it can easily survive digestion because the spores pass through the stomach unharmed and germinate in the intestine. Once there, the strain B. coagulans GBI-30, 6086 improves protein and carbohydrate absorption and utilization. Furthermore, it makes the gut a friendlier environment by killing off certain bad bacteria; thus creating a healthier and efficient gut. Consuming this probiotic strain once a day for 8 weeks improves abdominal discomfort and bloating.
Saccharomyces cerevisiae CNCM I-385613.
Saccharomyces cerevisiae is a yeast that is used for a variety of applications, such as making bread and beer.
Although Saccharomyces cerevisiae CNCM I-385613 doesn’t help with IBS, it is helpful for constipation and bloating.
Saccharomyces boulardii is a beneficial yeast that kills or inhibits pathogens. It can also balance the immune system and gut flora, replacing some of the healthy gut bacteria until the flora is re-established. Furthermore, it improves nutrient absorption by increasing digestive enzymes and the activity of the transporter proteins that help with nutrient absorption. S. boulardii improves many digestive symptoms, including bloating.
Fermented foods and bloating
Besides taking probiotics as supplements, you can also consume fermented food to get probiotics. Fermentation inhibits bad bacteria growth while encouraging the production of useful enzymes, B vitamins, omega-3 fatty acids, and numerous types of helpful bacteria.
Probiotic-containing fermented foods include:
- Fermented milk
Before buying such food, especially fermented and dairy food: make sure that they contain live microorganisms and are low in sugar content.
However, if you take fermented food with wild fermentation (where the fermenter relies on bacteria from the air and soil rather than a starter culture), you’ll probably be consuming both gas-producing and gas-consuming bacteria. Therefore, fermented foods help with bloating for some people and make it worse for others. Avoid the fermented food items that make you feel worse.
You can also make your own fermented foods using a starter culture with a beneficial probiotic, such as P3-OM. Here is a recipe to make coconut yogurt with P3OM.
People with histamine intolerance should avoid fermented foods because they contain histamines and the bacteria that produce them.
How to choose the right probiotic for bloating
Firstly, you must understand the cause(s) of your bloating as different causes require different interventions and probiotic strains.
Secondly, choose high-quality probiotics based on the following criteria
- Survives stomach acid and the digestive system
- Viable bacteria at clinical potency, in the tens of billions of colony-forming units
- Supported by 3rd-party lab testing and clinical studies
- Produced in an certified current good manufacturing practice facility
Many of our customers have tried other probiotics with no results because many probiotics on the market don’t survive the supply chain and the digestive system. Therefore, we test our probiotics in the lab to ensure that they can survive these harsh conditions. Also, our probiotics such as P3OM, Cognibiotics, and Biome Breakthrough contain probiotics at clinical potency. All of our products are manufactured and packaged in certified current good manufacturing facilities in the US.
Bottom line – when buying supplements, stick to well-established and research-based companies, as well as get advice from your qualified health practitioner.
How long does it take for probiotics to work with bloating?
Many people experience immediate relief, but that’s not always the case. It can take up to 3 – 4 weeks to start experiencing the benefits of probiotics if you take them at the right dose. Some people need to start with small doses before stepping up to therapeutic doses, allowing their gut flora to improve slowly.
If you don’t feel any difference, increase the dose and consider adding other digestive support such as MassZymes and HCl Breakthrough. We’ve found that a combination of P3OM, MassZymes, and HCl Breakthrough fixes bloating for most people.
You can get all 3 at 10% discount by buying the Digestive Health Stack.
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