Stop the Bloat with Probiotics - Probiotics

Stop the Bloat with Probiotics

Bloating…that uncomfortable and potentially embarrassing problem we’ve all experienced at one time or another. It’s so problematic that nearly 18 percent of adults experience bloating at least once per week.1 What’s more, bloating can cause significant discomfort and even impact quality of life.2 Fortunately, there are easy ways to minimize or even avoid bloat. And it often starts with a daily dose of probiotics.

What Triggers Bloating?

The most common underlying cause of bloating is an imbalance in gut bacteria that results in the buildup of gas in the stomach or intestines.3 This can be a result of ingesting carbonated beverages, dairy, wheat, or high-fiber foods like beans and cruciferous veggies like cauliflower or cabbage.4,5 Swallowing air while eating or chewing gum can also trigger bloating.6  Other, less common, causes include constipation, food intolerances, stomach infections, or functional gastrointestinal disorders like irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).7,8,9

Symptoms can include:

  • Burping
  • Passing gas
  • Pain, cramps, or a knotted feeling in your abdomen
  • Nausea
  • An observable increase in the size of your abdomen (distension)9

How Probiotics Help Banish Bloat

Supporting a diverse and balanced gut microbiome with probiotics can reduce both chronic and occasional bloating. In one study review, an international team of researchers concluded that supplementing with a multi-strain probiotic could help relieve abdominal bloating and pain.10  Another review, this one conducted at the Mayo Clinic’s Division of Gastroenterology and Hepatology in Jacksonville, Florida, found that taking probiotics lessened bloating by modifying the gut microbiome.11

In a randomized double-blind study, 108 IBS patients with chronic abdominal bloating were assigned to take either a multi-strain probiotic or a placebo twice a day for four weeks. One week prior to the start of the study, and each day during the study, the participants recorded their abdominal symptoms. At the end of the study, 85 percent of the probiotic group reported satisfactory relief of their abdominal bloating compared with just 47 percent of those in the placebo group.12

While all of these studies have found that probiotics are a safe and effective treatment for bloating, it’s important to note that you might experience bloating when you first begin taking a new probiotic. This is because your gut temporarily increases gas production as it adjusts to the introduction of new bacteria. The good news is that this uptick in gas production typically subsides after a few days. What’s more, you can minimize the odds of this initial bloat by starting with a low dose of probiotics and gradually increasing the amount you take over the course of a week or two. It’s also smart to choose a probiotic that contains strains known to be effective for bloating, such as B. bifidum, B. breve, B. infantis, B. longum, L. acidophilus, and L. plantarum.13 And finally, consider taking a probiotic with prebiotics. Prebiotics feed your beneficial bacteria and reduce gas production over time.14

Other Strategies to Reduce Bloating

In addition to supplementing with probiotics, these tips can help reduce or even prevent bloating:

  • Avoid alcohol and carbonated beverages.
  • Drink more water.
  • Eat smaller, more frequent meals.
  • Focus on dietary fiber, especially if you have constipation.
  • Get more exercise.
  • Keep a food journal to help you identify bloat-promoting foods.
  • Limit caffeine.
  • Reduce your consumption of spicy, fatty, or processed foods.
  • Take a pass on candy, gum, or other foods containing sweeteners ending in “-ol,” such as erythritol, mannitol, sorbitol, or xylitol.15

If bloating is still a problem, consider trying a low-FODMAP diet. This dietary approach restricts the intake of fermentable carbohydrates known as FODMAPs. Studies show that avoiding foods that can easily ferment in the gut can reduce bloating by as much as 82 percent.16  Easily fermentable (high FODMAP) foods include beans, cruciferous veggies, garlic, onions, and wheat. According to research, omitting high FODMAP foods may be especially helpful for those who suffer from IBS-related bloating.17

Bloating is a common and potentially distressing problem. Fortunately, adding a probiotic to your daily supplement routine and adopting these lifestyle tips can help to alleviate occasional bloat and gas. But if you find that you’re experiencing bloating, gas, abdominal pain, or constipation on a frequent basis, consider talking with your healthcare provider as these symptoms may point to a more serious health problem.

References

  1. Ballou S, Singh P, Nee J, et al. Prevalence and associated factors of bloating: results from the Rome Foundation Global Epidemiology Study. 2023;165(3):647-655.e4.
  2. Neri L, Iovino P; Laxative Inadequate Relief Survey (LIRS) Group. Bloating is associated with worse quality of life, treatment satisfaction, and treatment responsiveness among patients with constipation-predominant irritable bowel syndrome and functional constipation. Neurogastroenterology and Motility. 2016;28(4):581-91.
  3. Mutuyemungu E, Singh M, Liu S, et al. Intestinal gas production by the gut microbiota: A review. Journal of Functional Foods. 2023;100:105367.
  4. Camps G, de Graaf K, Smeets PAM. Men and women differ in gastric fluid retention and neural activation after consumption of carbonated beverages. Journal of Nutrition. 2018;148(12):1976-83.
  5. Campmans-Kuijpers MJE, Dijkstra G. Food and food groups in inflammatory bowel disease (IBD): The design of the Groningen anti-inflammatory diet (GrAID). 2021;13(4):1067.
  6. Hemmink GJ, Weusten BL, Bredenoord AJ, et al. Aerophagia: excessive air swallowing demonstrated by esophageal impedance monitoring. Clinical Gastroenterology and Hepatology. 2009;7(10):1127-9.
  7. Mari A, Abu Backer F, Mahamid M, et al. Bloating and abdominal distension: clinical approach and management. Advances in Therapy. 2019;36(5):1075-84.
  8. Pasta A, Formisano E, Calabrese F, et al. Food intolerances, food allergies and IBS: lights and shadows. Nutrients. 2024;16(2):265.
  9. Symptoms & causes of gas in the digestive tract. National Institute of Diabetes and Digestive and Kidney Diseases. 2021.
  10. Hungin APS, Mitchell CR, Whorwell P, et al. Systematic review: probiotics in the management of lower gastrointestinal symptoms – an updated evidence-based international consensus. Alimentary Pharmacology and Therapeutics. 2018;47(8):1054-70.
  11. Lacy BE, Cangemi D, Vazquez-Roque M. Management of chronic abdominal distension and bloating. Clinical Gastroenterology and Hepatology. 2021;19(2):219-31.
  12. Jafari E, Vahedi H, Merat S, et al. Therapeutic effects, tolerability and safety of a multi-strain probiotic in Iranian adults with irritable bowel syndrome and bloating. Archives of Iranian Medicine. 2014;17(7):466-70.
  13. Aragon G, Graham DB, Borum M, et al. Probiotic therapy for irritable bowel syndrome. Gastroenterology & Hepatology (N Y). 2010;6(1):39-44.
  14. Serra J. Management of bloating. Neurogastroenterology and Motility. 2022;34(3):e14333.
  15. Eating, diet, & nutrition for gas in the digestive tract. National Institutes or Diabetes and Digestive and Kidney Diseases. 2021. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract/eating-diet-nutrition
  16. Foley A, Burgell R, Barrett JS, et al. Management strategies for abdominal bloating and distension. Gastroenterology & Hepatology (N Y). 2014;10(9):561-71.
  17. Nanayakkara WS, Skidmore PM, O’Brien L, et al. Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and Experimental Gastroenterology. 2016;9:131-42.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.