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How Probiotics Can Alleviate Bloating and Improve Digestion

30th July, 2024 By Dr. Rocco Iannello
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Bloating is a common and uncomfortable symptom that many people experience on a regular basis. Characterized by a swollen or full feeling in the abdomen, bloating can often be accompanied by gas, pain, or discomfort. While there are numerous potential causes of bloating, an imbalanced gut microbiome is often a significant contributor. In this blog, we'll explore the role of probiotics in alleviating bloating, the best strains to look for, and how to incorporate probiotics into your daily routine for optimal digestive health.

The Gut Microbiome and Bloating: What's the Connection?

The human gut is home to trillions of microorganisms, including bacteria, fungi, and viruses, collectively known as the gut microbiome. These microbes play a vital role in digestion, immune function, and overall health. When the delicate balance of the gut microbiome is disrupted, it can lead to a range of digestive issues, including bloating.1

An imbalanced gut microbiome may contribute to bloating by:

  1. Slowing down digestion: An imbalance in gut bacteria can slow down the digestive process, causing food to sit in the stomach for longer periods and leading to bloating.2,3
  2. Producing excess gas: Certain types of bacteria in the gut ferment carbohydrates, producing gas as a byproduct. An overgrowth of these gas-producing bacteria can lead to increased gas production, resulting in bloating.2,3
  3. Altering gut motility: The gut microbiome can influence the muscles that move food through the digestive tract. Imbalances in the gut microbiome can disrupt normal gut motility, contributing to bloating.2,3

How Probiotics Can Help Alleviate Bloating

Probiotics are live microorganisms that, when consumed in adequate amounts, can provide health benefits to the host. By introducing beneficial bacteria into the gut, probiotics can help restore the balance of the gut microbiome and alleviate bloating by:

Improving digestion: Probiotics can enhance the breakdown and absorption of nutrients, promoting efficient digestion and reducing the likelihood of bloating.4

Reducing gas production: Some probiotic strains can help suppress the growth of gas-producing bacteria, leading to a decrease in gas production and bloating.4

Regulating gut motility: Probiotics can help normalize gut motility, ensuring that food moves through the digestive tract at an appropriate pace and reducing the occurrence of bloating.

Best Probiotic Strains for Bloating

While there are many different probiotic strains, some have been shown to be particularly effective in alleviating bloating:

  1. Lactobacillus acidophilus: This probiotic strain can help improve digestion and reduce gas production, making it an excellent option for individuals struggling with bloating.5
  2. Bifidobacterium lactis: B. lactis has been shown to improve gut motility, which can help prevent bloating by ensuring food moves through the digestive tract at a healthy pace.5,6
  3. Lactobacillus plantarum: L. plantarum has been demonstrated to reduce gas production and improve gut motility, making it a promising strain for alleviating bloating.7

Incorporating Probiotics into Your Daily Routine

To harness the power of probiotics for bloating relief, consider the following strategies:

  1. Consume probiotic-rich foods: Include foods like yogurt, kefir, sauerkraut, kimchi, and miso in your daily diet to increase your intake of beneficial bacteria.8
  2. Choose a high-quality probiotic supplement: Look for a supplement containing one or more of the strains mentioned above, and opt for products with a high CFU (count – colony-forming units) to ensure the potency and effectiveness of the probiotics. Always consult with a healthcare professional before starting a new supplement, especially if you have any pre-existing health conditions or are taking medications.
  3. Combine probiotics with prebiotics: Prebiotics are non-digestible fibers that serve as food for beneficial bacteria, helping them thrive in the gut. Consuming prebiotic-rich foods such as garlic, onions, asparagus, and bananas can help support the growth of probiotic bacteria and enhance their bloating-relief benefits.9
  4. Be consistent: It's important to consistently consume probiotics, either through food or supplements, to maintain a balanced gut microbiome and experience long-lasting relief from bloating.
  5. Monitor your progress: Keep track of your bloating symptoms as you incorporate probiotics into your routine. This will help you determine if the specific strains or products you're using are effective in alleviating your bloating.

Conclusion

Bloating can be a frustrating and uncomfortable issue, but by understanding the connection between the gut microbiome and bloating, you can take steps to alleviate discomfort and improve digestion. Probiotics, particularly strains like Lactobacillus acidophilus, Bifidobacterium lactis, and Lactobacillus plantarum, can be beneficial in restoring gut balance and reducing bloating. By incorporating probiotic-rich foods or supplements into your daily routine, alongside prebiotics, you can support a healthy gut environment and experience relief from bloating. As always, consult with a healthcare professional before making any significant changes to your diet or supplement regimen.


References 

  1. Wu, J., Wang, K., Wang, X., Pang, Y., & Jiang, C. (2021). The role of the gut microbiome and its metabolites in metabolic diseases. Protein & cell, 12(5), 360–373. https://doi.org/10.1007/s13238-020-00814-7
  2. Barbara, G., Feinle-Bisset, C., Ghoshal, U. C., Quigley, E. M., Santos, J., Vanner, S., Vergnolle, N., & Zoetendal, E. G. (2016). The Intestinal Microenvironment and Functional Gastrointestinal Disorders. Gastroenterology, S0016-5085(16)00219-5. Advance online publication. https://doi.org/10.1053/j.gastro.2016.02.028
  3. Longstreth, G. F., Thompson, W. G., Chey, W. D., Houghton, L. A., Mearin, F., & Spiller, R. C. (2006). Functional bowel disorders. Gastroenterology, 130(5), 1480–1491. https://doi.org/10.1053/j.gastro.2005.11.061
  4. Dale, H. F., Rasmussen, S. H., Asiller, Ö. Ö., & Lied, G. A. (2019). Probiotics in Irritable Bowel Syndrome: An Up-to-Date Systematic Review. Nutrients, 11(9), 2048. https://doi.org/10.3390/nu11092048
  5. Ringel-Kulka, T., Palsson, O. S., Maier, D., Carroll, I., Galanko, J. A., Leyer, G., & Ringel, Y. (2011). Probiotic bacteria Lactobacillus acidophilus NCFM and Bifidobacterium lactis Bi-07 versus placebo for the symptoms of bloating in patients with functional bowel disorders: a double-blind study. Journal of clinical gastroenterology, 45(6), 518–525. https://doi.org/10.1097/MCG.0b013e31820ca4d6
  6. Hun L. (2009). Bacillus coagulans significantly improved abdominal pain and bloating in patients with IBS. Postgraduate medicine, 121(2), 119–124. https://doi.org/10.3810/pgm.2009.03.1984
  7. Ducrotté, P., Sawant, P., & Jayanthi, V. (2012). Clinical trial: Lactobacillus plantarum 299v (DSM 9843) improves symptoms of irritable bowel syndrome. World journal of gastroenterology, 18(30), 4012–4018. https://doi.org/10.3748/wjg.v18.i30.4012
  8. Green, M., Arora, K., & Prakash, S. (2020). Microbial Medicine: Prebiotic and Probiotic Functional Foods to Target Obesity and Metabolic Syndrome. International journal of molecular sciences, 21(8), 2890. https://doi.org/10.3390/ijms21082890
  9. Melini, F., Melini, V., Luziatelli, F., Ficca, A. G., & Ruzzi, M. (2019). Health-Promoting Components in Fermented Foods: An Up-to-Date Systematic Review. Nutrients, 11(5), 1189. https://doi.org/10.3390/nu11051189