Recent research has pointed more and more to imbalances in the gut microbiome as the culprit of many gastrointestinal issues. If you’ve been suffering from gas and bloating, probiotics can help. However, you should talk to your doctor first to be sure that they can help. In the meantime, you can try taking a probiotic for a week to see if it helps your condition. Look for multi-strain probiotics.
What Causes Gas and Bloating?
Gas is a normal part of the digestive process. Humans normally rid themselves of excess gas either by burping or passing gas. Gas pain may occur if gas is unable to move through your digestive system and becomes trapped in one place.
Bloating refers to an uncomfortable sense of fullness in the upper abdomen that can be influenced by gas and may be accompanied by a visible increase in the size of your abdomen, which is known as distention.
The gas buildup that leads to pain and bloating can be attributed to a few factors. Stomach gas is caused by swallowing air while eating or drinking. However, gas can also form in your large intestine when certain carbohydrates are fermented by bacteria after they aren’t fully digested in your small intestine. Many people may experience abdominal cramps, bloating, and flatulence when they eat milk, certain cheeses, or ice cream because they lack the enzyme that is necessary for the proper digestion of milk sugars found in dairy products.
Probiotics and their effects on Gas and Bloating
Probiotics are generally considered safe and many health providers will suggest giving them a try to see if they improve your overall health. An easy way to do this is to add more yogurt to your diet, especially if dairy is not responsible for your gas pains.
Probiotics are live microorganisms that live in your digestive tract that confer health benefits primarily in the large intestine. Fortunately, probiotic supplements have been shown to relieve bloating as well as many of the common causes of bloating. Bloating is one of the digestive issues probiotics have been most shown to relieve. Gas and bloating affect many people, and while no solution works perfectly for everyone, there are some solutions and changes you can make to your diet and lifestyle that may help to make you feel more comfortable over time.
Type of Probiotic Strains Best for Gas and Bloating
Probiotics can be consumed through the food we eat or by taking a probiotic supplement. Most people are familiar with probiotic yogurt drinks, but these often contain lots of sugar. Fermented foods, such as kimchi, sauerkraut, Kombucha, kefir, plain yogurt, and miso provide an excellent, low-sugar source of probiotics. Having your probiotics in supplement form goes one step further. This offers a more targeted therapeutic intake that can be tailored to your individual gut needs, this is the best way to get the most out of your probiotics.
- Lactobacillus acidophilus. Commonly marketed as acidophilus, it specifically treats one of the most common food intolerances. It produces lactic acid, which breaks down lactose, the sugar found in milk. Other studies show it may reduce cholesterol levels.
- Bifidobacterium lactis Bi-07. A study shows that the probiotic Bi-07 improves the movement of microbes in the microbiome. The same study shows that the effects of this particular probiotic improve as we get older. Another study shows that Lactobacillus acidophilus and Bifidobacterium lactis Bi-07 improved bloating in patients whose bloating was specifically not caused by constipation.
- Bifidobacterium lactis HN019. Improves normal, regular function in intestinal transit reduces other gastrointestinal symptoms and enhances cellular immune response.
- Lactobacillus plantarum 299v. Relieves abdominal pain by normalizing the levels of bacteria in and around the stool, preventing gas, and reducing irregularity. This probiotic has also been shown to improve iron absorption.
Your gut microbiome affects everything from your immune and digestive systems to brain function and mood. If gas and bloating are causing you pain or discomfort, work with a holistic healthcare provider to keep your gut health at optimal levels.
Choose Probiotic Supplements With:
- A clearly stated list of species
- A clearly stated number of colony-forming units (CFUs) in the billions
- Manufacture date and expiration date
- Labeled free of common allergens and other substances you may wish to avoid
- Good Manufacturing Practices (GMP) certification
- Lab-verified for probiotic species and potency by third-party analysis
