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The Best Probiotic for IBS: A Guide to Soothe Your Gut

30th July, 2024 By Dr. Pennie Taylor; Dr. Rocco Iannello
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Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder affecting millions of people worldwide. Characterized by symptoms like abdominal pain, bloating, diarrhea, and constipation, IBS can significantly impact an individual's quality of life. Recent studies have shown that probiotics can help manage IBS symptoms by promoting a healthy gut environment. This blog post will explore the best probiotic options for IBS sufferers, the science behind their effectiveness, and how to choose the right one for your needs.

What are Probiotics?

Probiotics are live microorganisms that, when ingested in sufficient amounts, can provide various health benefits. They are commonly found in fermented foods such as yogurt, kefir, sauerkraut, and kimchi. Probiotics can also be taken as supplements in the form of capsules, tablets, or powders. They help maintain the balance of good and bad bacteria in the gut, which plays a critical role in digestion, immune function, and overall health.

The Link Between Probiotics and IBS

The exact cause of IBS remains unknown, but one theory suggests that an imbalance of gut bacteria, or dysbiosis, may play a role in its development. This imbalance can lead to inflammation, increased gut permeability, and changes in gut motility – all factors that contribute to IBS symptoms. Probiotics have been shown to help restore the balance of gut bacteria, reduce inflammation, and improve gut barrier function, making them a promising treatment option for IBS.

The Best Probiotic Strains for IBS

There are many different strains of probiotics, each with its unique properties and health benefits. When it comes to IBS, certain strains have been studied more extensively and shown to be more effective in managing symptoms. Here are some of the best probiotic strains for IBS:

  1. Bifidobacterium infantis 35624 (Align®): One of the most well-studied probiotic strains for IBS, Bifidobacterium infantis 35624, has been shown to alleviate abdominal pain, bloating, and bowel movement irregularity in multiple clinical trials.1,2 Align® is a popular brand that contains this strain.
  2. Lactobacillus plantarum 299v (LP299v): LP299v has been found to improve IBS symptoms such as abdominal pain, bloating, and gas.2,3,4 It is thought to work by enhancing the gut barrier function, reducing inflammation, and modulating the immune system. Several products on the market contain LP299v, including GoodBelly® and some Jarrow Formulas® supplements.
  3. Bifidobacterium bifidum MIMBb75: This strain has been shown to improve IBS symptoms, including abdominal pain, bloating, and urgency. Bifidobacterium bifidum MIMBb75 can be found in some probiotic supplements like Kijimea® IBS.2,5
  4. Saccharomyces boulardii CNCM I-745: Saccharomyces boulardii is a probiotic yeast that has been shown to help reduce IBS-related diarrhea and improve overall IBS symptoms. This strain can be found in supplements like Florastor®.6
  5. VSL#3®: VSL#3® is a high-potency probiotic mixture containing eight different strains of bacteria, including Lactobacillus, Bifidobacterium, and Streptococcus species. It has been shown to improve IBS symptoms, particularly in those with IBS-D (diarrhea-predomininant IBS). VSL#3® is available in both capsule and powder forms.7

How to Choose the Right Probiotic for Your IBS

Selecting the best probiotic for your IBS can be a challenging task, as individual responses to probiotics may vary. However, there are a few factors to consider when making your choice:

  1. Probiotic strain: As mentioned earlier, specific strains have been shown to be more effective in managing IBS symptoms. Look for products containing well-studied strains, such as Bifidobacterium infantis 35624, Lactobacillus plantarum 299v, or Bifidobacterium bifidum MIMBb75.
  2. CFUs (Colony-Forming Units): CFUs indicate the number of live microorganisms in a probiotic product. Higher CFU counts may be more effective, but it's essential to consult with a healthcare professional to determine the appropriate dosage for your needs.
  3. Quality and purity: Choose products from reputable manufacturers that adhere to strict quality control standards. Look for third-party testing and certifications to ensure the product's potency and purity.
  4. Formulation: Probiotics come in various forms, including capsules, tablets, and powders. Choose the formulation that suits your preference and lifestyle.
  5. Price: The cost of probiotic supplements can vary widely. While it's crucial to invest in a high-quality product, it's also essential to find one that fits your budget.
  6. Personal experience: Ultimately, finding the best probiotic for your IBS may require some trial and error. Monitor your symptoms and overall well-being while taking a probiotic, and give it a few weeks to assess its effectiveness before deciding to try another product.

Additional Tips for Managing IBS with Probiotics

Consult with a healthcare professional: Before starting any new supplement regimen, it's crucial to consult with a healthcare professional to determine the appropriate dosage and ensure that it won't interact with any medications you may be taking.

Be patient: It may take some time for the probiotics to take effect and provide relief from IBS symptoms. Give the product at least 4-6 weeks before deciding on its effectiveness.

Incorporate probiotic-rich foods: In addition to taking a probiotic supplement, try incorporating probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet for added gut health benefits.

Maintain a balanced diet: A healthy diet plays a vital role in managing IBS symptoms. Focus on consuming whole, unprocessed foods, including fruits, vegetables, lean proteins, and whole grains. Additionally, consider following a low-FODMAP diet, which has been shown to be beneficial for many IBS sufferers.

Manage stress: Stress can exacerbate IBS symptoms, so it's essential to find healthy ways to manage stress, such as practicing yoga, meditation, or engaging in regular physical activity.

Conclusion

Probiotics can be a valuable tool in managing IBS symptoms and promoting a healthy gut environment. By choosing a high-quality product containing well-studied strains and incorporating other lifestyle and dietary changes, you can pave the way towards better gut health and an improved quality of life. Remember to consult with a healthcare professional before starting any new supplement regimen, and give the probiotic some time to work its magic.


References:

  1. Whorwell, P. J., Altringer, L., Morel, J., Bond, Y., Charbonneau, D., O'Mahony, L., Kiely, B., Shanahan, F., & Quigley, E. M. (2006). Efficacy of an encapsulated probiotic Bifidobacterium infantis 35624 in women with irritable bowel syndrome. The American journal of gastroenterology, 101(7), 1581–1590. https://doi.org/10.1111/j.1572-0241.2006.00734.x
  2. Shang, X., E, F. F., Guo, K. L., Li, Y. F., Zhao, H. L., Wang, Y., Chen, N., Nian, T., Yang, C. Q., Yang, K. H., & Li, X. X. (2022). Effectiveness and Safety of Probiotics for Patients with Constipation-Predominant Irritable Bowel Syndrome: A Systematic Review and Meta-Analysis of 10 Randomized Controlled Trials. Nutrients, 14(12), 2482. https://doi.org/10.3390/nu14122482
  3. 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
  4. 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
  5. 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\
  6. McFarland L. V. (2010). Systematic review and meta-analysis of Saccharomyces boulardii in adult patients. World journal of gastroenterology, 16(18), 2202–2222. https://doi.org/10.3748/wjg.v16.i18.2202
  7. Ankersen, D. V., Weimers, P., Bennedsen, M., Haaber, A. B., Fjordside, E. L., Beber, M. E., Lieven, C., Saboori, S., Vad, N., Rannem, T., Marker, D., Paridaens, K., Frahm, S., Jensen, L., Rosager Hansen, M., Burisch, J., & Munkholm, P. (2021). Long-Term Effects of a Web-Based Low-FODMAP Diet Versus Probiotic Treatment for Irritable Bowel Syndrome, Including Shotgun Analyses of Microbiota: Randomized, Double-Crossover Clinical Trial. Journal of medical Internet research, 23(12), e30291. https://doi.org/10.2196/30291