Do Probiotics Help With Bloating? Finally No More Bloating Or Gas In 2024

By Last Updated: June 30th, 202414.3 min readViews: 70

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a man handing the best probiotics for bloating
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About the Author: Daryl Stubbs
Daryl Stubbs
Daryl is the owner of Sync Therapy. He's had over 11+ years in the health and wellness industry. Daryl's an award winning massage therapist, athletic therapist, and holistic nutritionist. During his time as the editor of Sync Therapy, he's developed a deep technical knowledge and practical experience with red light therapy, molecular hydrogen, probiotics, and gut health. Daryl loves to educate others through blog posts, reviews, and the latest science tactics. Daryl is a published author about Red light therapy on Amazon. Daryl is an avid soccer and baseball player, enjoys hiking in the mountains, and believes we have much to enjoy and learn from each other
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Ever felt like youswallowed a balloon after a meal? That uncomfortable, tight feeling is bloating, and it’s not just an annoyance. Bloating can signal an imbalance in your gut microbiome. The good news is, those tiny powerhouses known as probiotics could hold the key to a flatter, happier stomach. Join us as we delve into the fascinating connection between probiotics and bloating, exploring how these beneficial bacteria can work wonders for your digestive comfort.

Key TakeAway Do Probiotics Help With Bloating?

Probiotics can help reduce bloating by modifying the gut microbiome, which is the ecosystem of bacteria that live in the gastrointestinal tract.

Bloating occurs when the GI tract is filled with gas or air, leading to discomfort, tightness, and swelling in the abdomen.

Probiotics, which contain live microorganisms, can restore balance to the microbiome, addressing the root cause of bloating and related symptoms like gas and constipation.

Specific strains of probiotics that have been well-researched for bloating include Lactobacillus acidophilus NCFM, Bifidobacterium lactis HN019, Bifidobacterium lactis Bi-07, Lactobacillus plantarum LP299v, and Bifidobacterium infantis 35624. These strains can be found in fermented foods like sauerkraut, kimchi, and yogurt, or in supplement form.

Bloating can be caused by various factors, including eating spicy, fatty, or processed foods, consuming certain foods like beans, cabbage, and broccoli, and experiencing constipation. Lifestyle changes such as eating smaller meals, reducing caffeine intake, and increasing physical activity can also help alleviate bloating.

Overall, incorporating probiotics and prebiotics foods into your diet, along with making lifestyle changes, can help reduce bloating and promote a healthy gut microbiome.

If you’re looking for probiotic supplements to improve your bloating, I’d suggest Seed Probiotic and the Just Thrive Probiotic. They are a bit on the pricier side but they are by far the best probiotics to reduce bloating. I’ve used (and continue to) use Seed Ds-01 and it’s one of my favourite probiotic supplements.

a man handing the best probiotics for bloating

Many individuals suffer from bloating, a common gastrointestinal issue that can cause discomfort and embarrassment.

The American Journal of Health-System Pharmacy, along with numerous health studies, suggests that probiotics can help with bloating by balancing gut bacteria and promoting a healthy gut microbiome.

This balance is crucial for digestive health and can reduce symptoms like excess gas that often contribute to bloating.

Probiotics introduce healthy bacteria into the digestive system, which can aid in addressing gut health issues.

By improving the environment of the gut microbiome, probiotics help with bloating and other related gastrointestinal issues by enhancing the overall digestive process.

This inclusion of beneficial bacteria can be a key factor in maintaining a healthy digestive tract.

This means that probiotics can help you poop if you’re constipated, which is often one reason why people are bloated.

However, it’s important to understand that while probiotics help with bloating for many, the body’s response can vary.

Different strains of probiotics have different effects, and finding the right strain is essential for relieving bloating.

It is recommended to consult a healthcare provider to determine the best probiotic for individual gut health needs.

Some of the best probiotics I’ve seen work well for bloating (in order):

  • Seed Probiotic -Amazing results for me with more than just bloating
  • Megasporebiotic – This made my body feel the best it has when on a probiotic
  • Just Thrive Probiotic – This is the same as megaspore but easier to get online
  • Ritual Synbiotic Contains 2 of the most studied probiotic strains. It will help bloating but a little expensive compared to Seed
  • Align – best budget and works in a pinch but I don’t care it

Furthermore, incorporating probiotics into one’s diet through supplements or probiotic-rich foods can contribute to a reduction in bloating and gut health issues.

Regular consumption of these probiotics can foster a conducive environment for digestive health, ultimately leading to less bloating and improved gut function.

Exploring the Effects of Probiotics on Gut Health

how probiotics alleviate bloating from dysbiois

The relationship between probiotics and gut health is profound. Probiotics play a significant role in enhancing the gut microbiome, which is essential for digestion, absorption of nutrients, and the immune system.

By positively affecting gut health, probiotics contribute to the alleviation of various digestive issues, including symptoms of bloating, and ensure the maintenance of regular bowel movements.

The Relationship Between Probiotics and Gut Health

a doctor showing a client how probiotics improve bloating

Probiotics influence gut health by introducing beneficial bacteria into the gut.

These bacteria can help mitigate digestive issues and promote regular bowel movements, which are crucial for reducing symptoms of bloating.

Individuals with lactose intolerance or other aspects of health that affect digestion may find that probiotics offer significant relief.

People with IBS find certain probiotics beneficial and reduces symptoms.

Consulting with a family physician can help determine the right bacteria for your gut, ensuring that probiotics provide the intended benefits for gut health.

How Probiotics Can Foster a Healthy Digestive Environment

Probiotic supplements are a direct way to impact the gut microbiome positively.

By delivering a controlled dose of probiotics, these supplements can enhance the gut’s environment, making it more conducive to healthy digestion and absorption of nutrients.

The right balance and variety of bacteria in your gut are essential for maintaining gut health and preventing issues such as bloating.

Moreover, the consistency of taking a recommended dose of probiotics can lead to long-term benefits for the gut microbiome.

Regular consumption helps in maintaining an optimal balance of gut bacteria, which is crucial for digestive health, immune function, and even mental well-being.

It’s essential to choose the right probiotic supplements to ensure they provide the benefits they promise.

lots of bad bacteria causing dysbiosis which creates bloating

Potential Side Effects: Can Probiotics Cause Bloating?

While probiotics are generally beneficial for gut health, they can sometimes cause bloating and other gastrointestinal issues as a side effect, especially in the initial stages of supplementation.

This temporary increase in bloating is due to the adjustment period your gut goes through as it acclimates to the new healthy bacteria introduced by probiotics.

Understanding How Probiotics May Initially Increase Bloating

The introduction of probiotics into the diet can lead to a shift in gut bacteria composition, which might temporarily exacerbate symptoms of bloating and gut health.

This initial increase in bloating is usually short-lived as the body adjusts to the new balance of bacteria.

Understanding this temporary side effect can help individuals stick with their probiotic regimen until their gut health begins to improve.

Furthermore, the type of probiotics taken can influence the extent of gastrointestinal issues experienced.

Some people might find certain strains of probiotics cause more bloating initially, due to differences in gut bacteria or underlying gut health issues.

Gradually increasing the dosage of probiotics can help mitigate these symptoms, allowing the gut to adjust more smoothly to the changes.

Bloating: Causes and Contributors Beyond Probiotics

good bacteria are reducing bloating by getting rid of the bad bacteria

Bloating can arise from a multitude of factors that extend beyond the scope of taking probiotics.

While probiotics work to balance gut flora, bloating often results from various dietary habits, lifestyle choices, and even stress levels.

Recognizing that bloating is a normal part of the digestive process, it’s essential to consider these other contributors to effectively manage and alleviate symptoms.

Dysbiosis and Its Impact on Bloating

Dysbiosis, an imbalance in gut bacteria, plays a significant role in digestive health and can be a primary contributor to bloating.

A healthy gut flora aids in digestion, absorption of nutrients, and the elimination of waste.

When there’s an imbalance, it can lead to inefficient digestion and, consequently, increased gas production and bloating.

Restoring balance to gut bacteria is crucial for alleviating these symptoms.

Factors such as antibiotic use, poor diet, and stress can disrupt the delicate balance of gut bacteria.

This disruption can lead to an overgrowth of harmful bacteria and a decrease in beneficial bacteria, exacerbating the symptoms of bloating.

Addressing dysbiosis through diet, lifestyle changes, and possibly the use of probiotics can help restore balance and reduce bloating.

a woman holding a probiotic supplement that helps with bloating and gas

How Diet Influences Bloating and Gut Health

The connection between diet and digestive health cannot be overstated. Certain foods can exacerbate chronic bloating by increasing gas production or causing indigestion.

For instance, high-fiber foods, while generally beneficial for health, can lead to increased gas in some individuals.

Similarly, dairy products can cause bloating in those with lactose intolerance.

Conversely, incorporating foods that promote digestive health can help alleviate bloating. These include easily digestible fruits and vegetables, fermented foods that provide probiotics, and adequate hydration.

Understanding personal food intolerances and making dietary adjustments accordingly is a key step in managing chronic bloating and supporting overall gut health.

Identifying Foods That May Worsen or Improve Symptoms

bad bacteria causing bloating in the stomach

Identifying and modifying one’s diet is paramount for managing bloating.

Foods known to worsen symptoms include legumes, certain cruciferous vegetables like broccoli and cauliflower, and carbonated beverages, all of which can increase gas production and contribute to bloating.

Additionally, artificial sweeteners found in many processed foods can also cause digestive distress for some individuals.

On the other hand, focusing on foods that support digestive health can offer relief. Ginger, peppermint, and fennel are known for their digestive benefits, including reducing gas and bloating.

Probiotic-rich foods such as yogurt, kefir, and sauerkraut introduce beneficial bacteria into the gut, promoting a healthy digestive environment and potentially alleviating symptoms of bloating.

Stress has a profound effect on digestive health, often exacerbating symptoms of bloating. When the body is under stress, it diverts resources away from the digestive system, which can lead to slowed digestion and an increase in gas production.

Moreover, stress can impact the balance of gut bacteria, further contributing to digestive issues.

Managing stress through techniques such as meditation, yoga, and regular exercise can significantly improve digestive health.

These practices not only reduce stress levels but also promote a healthy gut environment, diminishing the occurrence of bloating and other digestive discomforts.

Addressing Less Common Culprits: SIBO, Low Stomach Acid, and Hormonal Imbalances

While diet and stress are common contributors to bloating, less obvious culprits like SIBO (Small Intestinal Bacterial Overgrowth), low stomach acid, and hormonal imbalances can also play a significant role.

SIBO occurs when gut bacteria overpopulate the small intestine, leading to gas and bloating. Low stomach acid can hinder proper digestion, causing undigested food to ferment in the gut, which also contributes to gas and bloating.

Addressing these issues often requires a multifaceted approach. Probiotics may help in rebalancing gut flora, but for conditions like SIBO and low stomach acid, medical intervention and tailored treatments are necessary.

Hormonal imbalances, particularly in women, can exacerbate bloating, making it essential to consider the broader health picture when dealing with digestive issues.

Complementary Strategies for Managing Bloating

a woman that is not bloated any more after using her probiotic supplements

In addition to addressing gut bacteria imbalances, complementary strategies such as dietary changes, stress reduction, and lifestyle modifications can play a crucial role in managing bloating.

By taking a holistic approach that considers all possible contributors to bloating, individuals can find more effective relief and support their digestive health in the long term.

Lifestyle Adjustments to Support Digestive Health

Making lifestyle adjustments is a fundamental step in supporting digestive health and reducing bloating.

Simple changes such as increasing physical activity, staying hydrated, and ensuring adequate sleep can significantly impact digestion and overall gut well-being.

The Importance of Hydration and Regular Exercise

Hydration plays a critical role in maintaining a healthy digestive system. Adequate water intake helps to keep the digestive tract lubricated, allowing for smoother digestion and reduced risk of constipation, which can contribute to bloating.

Similarly, regular exercise stimulates the gut and can help promote more efficient digestion and bowel movements, further alleviating bloating.

Engaging in a mix of cardiovascular and strength-training exercises can enhance gut motility and reduce stress levels, offering a dual benefit for individuals suffering from bloating.

Incorporating these habits into daily life not only supports digestive health but also contributes to overall physical and mental well-being.

a woman holding the right bacterial strains that reduce bloating

Dietary Changes That Help Reduce Bloating

Adopting dietary changes is a direct approach to relieve bloating. This includes reducing the intake of foods known to cause excess air and gas, such as carbonated drinks and certain vegetables, while increasing the consumption of high-fiber foods to support regular bowel movements.

Balancing individual gut microbiomes through diet can also help achieve health goals and reduce bloating.

Incorporating Probiotic-Rich Foods into Your Diet

Incorporating probiotic-rich foods into the diet can introduce beneficial bacteria that support digestive health and may relieve bloating. Foods such as yogurt, kefir, and other fermented milk drinks are rich in probiotic bacteria.

These “good” bacteria can help restore the balance of gut microbiota, potentially offering relief from digestive discomfort.

An advisory board of nutrition experts often highlights the potential benefits of probiotic foods in managing bloating and other digestive issues.

By regularly including these foods in one’s diet, individuals can support their digestive system, promoting a healthier gut environment and reducing symptoms of bloating.

Probiotics: A Closer Look at Their Efficacy for Bloating

While the benefits of taking probiotics for gut health are widely recognized, their efficacy in specifically addressing bloating is a subject of ongoing research.

Probiotics can help rebalance gut flora, which is often disrupted in individuals experiencing bloating. This rebalancing can aid digestion and potentially reduce the occurrence of bloating.

However, the effectiveness of probiotics can vary depending on the strain and the individual’s specific gut environment.

It’s important for individuals to choose probiotics that target their unique digestive issues and to consider combining probiotic supplementation with dietary and lifestyle changes for the best results in managing bloating.

How Long Does It Take for Probiotics to Alleviate Bloating?

The duration required for probiotics to alleviate bloating can vary significantly among individuals, influenced by factors such as diet and lifestyle, the specific species and strains of probiotics used, and the individual’s underlying gut health.

Controlled trials, including randomized controlled trials versus placebo, have shown that probiotics can relieve symptoms in irritable bowel syndrome patients, including bloating, within 4 to 8 weeks of consistent supplementation.

This timeframe is indicative of the period needed for probiotics to effectively modify gut microbes and improve the management of lower gastrointestinal symptoms.

However, it’s crucial to note that initial increases in bloating can occur as the gut flora adjusts to the introduction of probiotics.

This is a temporary effect, and persistence with supplementation often leads to significant improvements.

Clinical trials have underscored the importance of continued use and proper dosage for achieving the desired outcomes in the relief of functional bowel disorders and functional constipation.

Real-life Success Stories: How People Feel About Probiotics and Bloating

Many healthy adults have turned to probiotics as a remedy for bloating and have shared their success stories, illustrating the profound impact of these beneficial bacteria on health and wellness.

For instance, one client  reported a noticeable reduction in abdominal distension and discomfort after incorporating multi-strain probiotics (Seed Probiotic) into their daily regimen for two months.

Their experience highlights the effects of probiotic supplementation on improving symptoms of lactose malabsorption and functional constipation, aligning with evidence from clinical trials on the efficacy of probiotics in managing digestive health.

Another success story comes from another client who suffered from chronic bloating due to dysbiosis.

After experimenting with different species and strains of probiotics, they found a formulation that targeted their specific gut health needs.

Their bloating reduced significantly within six weeks, underscoring the personalized nature of probiotic supplementation and its potential to enhance gut health when matched correctly with the individual’s condition.

These real-life examples provide a glimpse into the potential of probiotics to offer relief from bloating in patients with various digestive issues.

Wrapping up the Bloating and Probiotics Conundrum

The journey to understanding the complex relationship between probiotics and bloating reveals a promising avenue for the management of lower gastrointestinal symptoms through the strategic use of specific probiotic strains.

While the efficacy of probiotics in addressing bloating in patients with functional bowel disorders, including symptoms in irritable bowel syndrome patients, is supported by an evidence-based international consensus, the individual response can vary.

It is essential to consider factors such as the selection of appropriate species and strains, the timing and dosage of supplementation, and the integration of diet and lifestyle modifications for optimal digestive health.

In conclusion, while probiotics offer a viable solution to bloating and other digestive discomforts, their success is contingent upon a personalized approach that considers the unique gut health needs of each individual.

As research continues to evolve, the understanding of how probiotics interact with gut microbes to influence health and wellness will further refine their application in the management of digestive health issues, including inflammatory bowel diseases and functional constipation. For those exploring probiotics for bloating, patience, consistency, and a holistic view of health are key to achieving the best outcomes.

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