Do Probiotics work for Bloating?

Do Probiotics Work for Bloating?

Have you ever wondered what causes bloating?

Are you feeling your stomach swell and getting uncomfortable due to bloating? Bloating happens when gas or air is trapped in the gastrointestinal tract, giving you a full sensation of having overeaten despite not. It can also become very tender for some people. Probably you are wondering if a probiotic supplement can help reduce this condition – but what kind should be considered the best ones for bloating? To discover all about choosing suitable probiotics for it, keep on reading!

• Gut health and Bloating
• What causes Bloating in the stomach?
• What causes Bloating?
• What relieves bloating?
• When should you take a probiotic supplement for bloating?
• How long does it take a probiotic to work?
• Probiotics and bloating
• Which products are the best for bloating?
• Summary

Gut health and bloating

Our gut comprises billions upon billions of living microorganisms, known as the microbiome, a.k.a. gut bacteria. This vibrant environment of bacteria helps us maintain our overall health and well-being. If you’ve done your research on the gut, you may have heard about probiotics for bloating too! Probiotics are live microorganisms that have co-evolved alongside humans. Recent studies have demonstrated that probiotics can reduce unpleasant symptoms such as bloating, anxiety, and weakened immune systems. By restoring balance to your microbiome and targeting the root cause of these discomforts, probiotics offer a novel approach to increasing overall well-being! Your bacteria no longer need to be viewed as an adversary; instead, they are invaluable allies on your path towards healthful living.

What causes bloating in the stomach?

The human digestive process naturally produces gas, and bloating is an accumulation of this. But what’s the root cause? Our microbiome (the collective term for populations of bacteria living in our gut) breaks down our food, producing gas as a byproduct – up to 1 and a half pints daily!15 The output from these helpful microorganisms supplies us with essential nutrients vital for proper bodily functioning.

But if these gases are produced more than average, we may suffer symptoms, such as a full feeling in the stomach or a bloated tummy. These can be signs that the digestive process is not functioning optimally. There can be several different causes, some of which may respond to simple diet and lifestyle changes, whereas others may need medical investigation/intervention.

Our gut microbiome is a diverse community of bacterial strains shaped by our environment and lifestyle choices. We ‘host’ this microbial population, including probiotics – beneficial bacteria that contribute to our well-being. A healthy balance between the different types of microbes in your gut is essential for optimum health.

What are the culprits behind uncomfortable bloating?

Dysbiosis

Achieving a balanced microbiome is essential for maintaining physical and mental well-being, as it directly impacts the digestive system and immune response. Dysbiosis occurs when there’s an absence of beneficial bacteria, too many potentially harmful bacteria, and decreased species diversity. When certain species become imbalanced, bloating can occur due to beneficial bacteria aiding in the digestion of fibrous foods.

Unbalanced levels of beneficial and harmful bacteria in the gut (dysbiosis) have been proven to lead to diverse digestive issues, from bloating and flatulence to constipation or diarrhea. Research further indicates intestinal flora produces more gas than others, notably Enterobacteriaceae and Clostridia.

Dysbiosis can stem from many causes, such as an inadequate diet, high sugar concentration (as it sustains undesirable gut bacteria), antibiotics usage, stress levels, and hereditary factors. If your bloating could be attributed to dysbiosis, then taking probiotics for bloating might provide the necessary corrective action for restoring balance in your body’s natural flora. By modifying the environment within your intestines, you can successfully regain harmony inside yourself.

Diet

Is your current eating regimen built around plant-based whole foods? Diet plays a massive role in maintaining the equilibrium of the gut microbiome. Regrettably, convenience diets are abundant with processed sugars and low on fiber, as well as a wide variety–all of which nourish our guts. An unbalanced microbiome can lead to lower levels of beneficial Prevotella and increased amounts of potentially harmful Firmicutes and Proteobacteria6. Fortunately, it’s been proven that eating more high-fiber fruits, veggies, and whole grains increases the level of butyrate in your body, a short-chain fatty acid known for its powerful protective capabilities.

Food allergies

Bloating can arise from an inability to process certain food items such as wheat, gluten, dairy, and sugar. Consistently consuming these foods can cause a bacterial imbalance that could harm the gut lining and exacerbate symptoms. In essence, it leads to more discomfort in your daily life.

Stress

You may need to know that stress and gut health are intricately connected. This is because of the symbiotic relationship between your brain and what’s known as the “gut-brain axis.” Our bodies perceive stress as a danger, leading to the activation of our fight-or-flight response. Unluckily, this impedes digestion, making it hard for food particles to break down properly, and can cause symptoms like abdominal pain, bloating gas, and even constipation.

Low stomach acid

Unexpected belching, burping, and bloating accompanied by pain in the upper abdomen could indicate insufficient stomach acid. Hydrochloric acid (or HCl) is essential for the proper digestion of food as it activates an enzyme called pepsin to break down proteins. Moreover, adequate levels of this digestive fluid are also necessary to catalyze bile and pancreatic enzymes in your small intestine. Low hydrochloric acid can lead to inadequate digestion, which may cause abdominal swelling or bloat around the middle area – so pay attention!

As we age, our stomach acid levels tend to decrease. Medications, stress, and inadequate chewing can also cause this. Fortunately, many health food stores now sell hydrochloric acid (HCl) supplements that may help reduce bloating and disquiet after a meal. Start with a small dose, then gradually increase it if needed over time!

SIBO

If you experience sudden bloating and other digestive issues could signify Small Intestinal Bacterial Overgrowth (SIBO). This occurs when many bacteria travel to the small intestine and feed on undigested food. Up to 78% of Irritable bowel syndrome IBS cases are associated with SIBO due to the abundance of specific bacterial strains in the small intestine. Understanding this condition is essential for treating symptoms such as abdominal pain or discomfort that may come along with it.

Constipation

If your digestive system is sluggish and you’re not able to properly eliminate waste, it can cause an accumulation of bacteria in the small intestine, which may lead to SIBO. That’s why gut motility plays a crucial role in alleviating bloating symptoms – stimulating digestion and promoting food movement through the gastrointestinal tract helps reduce discomfort caused by slowness. hormonal fluctuations

Hormonal imbalances

Rising levels of estrogen and progesterone, as well as cortisol (the stress hormone), may cause abdominal bloating in particular women. We can observe an increase in symptoms such as gas and bloat around menstruation or menopause; this implies that hormones play a significant role in our digestive health. Despite this, more research is needed if we hope to completely comprehend the relationship between these elements and gut health.

What is understood, however, is that our microbiome is extremely sensitive to hormonal changes. Our gut and vaginal microbiomes are impacted by both sex hormones and even cortisol levels, altering their composition accordingly.

You must consult a doctor promptly if you experience lower abdominal bloating in conjunction with abnormal vaginal bleeding. Bleeding between menstrual cycles (or after menopause) and belly bloat can indicate ailments such as endometriosis, fibroids, or ovarian cysts. Therefore, obtaining a medical professional’s opinion should not be overlooked.

After excluding any severe medical conditions, women seeking to lessen the effects of hormone fluctuations might benefit from using natural methods to restore their hormones’ harmony.

Want to reduce bloating? There are plenty of strategies that can help!

Taking care of your health and relieving stomach bloating begins with overcoming dietary and lifestyle factors that contribute to the symptoms. In addition, taking proper steps to strengthen gut health is essential. To help you get started on this path, here are some practical ideas:

Avoid overindulging; limit snacking to help excrete waste from your body and reduce fermentation which can cause Small Intestinal Bacterial Overgrowth (SIBO).

1. Don’t overeat – reduce snacking to promote emptying of the bowel and to reduce fermentation of food that could potentially lead to SIBO.
2. Chew your food thoroughly – If you’re not chewing correctly or wolfing down your food, it can cause an increase in the air (aka ‘aerophagia’) which may lead to bloating.
3. Test for allergies/intolerances – I thoroughly analyze and discard any food allergy/sensitivity that could exacerbate the situation. Document what you eat in a log or erase commonly known triggers like gluten, dairy, sugar, and eggs to see if symptoms improve.
4. Lower Sugar Intake –To protect and balance the gut microbiome, avoiding refined white sugars and carbohydrates that may fuel pathogenic bacteria in the digestive tract, leading to dysbiosis, is essential.
5. Reduce stress – You may find it challenging to identify and address your lifestyle habits; however, this is an essential step as stress has been proven to affect the microbiome and impede digestion negatively. The gut-brain axis dictates that the state of our emotions directly influences the health of our gut; hence why addressing your lifestyles can prove so beneficial.
6. Try a well-researched probiotic supplement – When it comes to bloating and digestive enzyme production, be sure to take a closer look at specific strains that can assist in breaking down your food.
7. Increase soluble fiber intake – This will provide beneficial bacteria with nourishment, thus helping to reduce constipation and promote regularity.

9. Nourish your body with supplements and natural remedies that boost gut motility for improved digestive health. To flush out toxins and prevent bacteria build-up in the small intestine, consider taking natural remedies such as ginger tea, magnesium supplements, or 5HTP before meals or at night. Additionally, cleansing the bowel can help maintain a healthy digestive system.

Probiotic for bloating

Probiotics, also known as your body’s “good bacteria,” have a mutually beneficial relationship with their host – us! In particular, the Lactobacillus and Bifidobacteria genera contain many species and strains that are widely researched. It is essential to be aware of this fact because different probiotic strains produce different results, which must be carefully selected depending on your desired benefit.

Which probiotics are best for bloating?

If you’re looking for a way to increase your probiotic intake, then look no further! Not only can it be done through the foods we eat, but with specially formulated probiotic supplements. Many people know about sugary probiotic yogurt drinks. But other options have less sugar. Fermented food like kimchi, sauerkraut, miso paste, and kefir provide a good source of beneficial bacteria without adding lots of extra sugar to your body.

Having your probiotics in supplement form goes one step further. This offers a more targeted therapeutic intake tailored to your gut health needs; this is the best way to get the most out of your probiotics for bloating. 

Prebiotics are essential fibers that nourish probiotic bacteria and exist in various food sources, such as garlic, onions, and leeks. Additionally, you can find prebiotic supplements combined with probiotics, known as a symbiotic. This combination feeds your gut microbiome by supplying friendly bacteria with the additional benefit of feeding your body’s beneficial bacteria already living there. A supplement containing both pre-and-pro biotics provides an ideal balanced diet for all digestive health needs!

If you’re struggling with bloating, incorporating prebiotic-rich foods into your diet or taking a daily synbiotic supplement can help. Some sensitive people may experience initial bloating after consuming prebiotics – but don’t worry! This should subside in two days as the microbiome adjusts and begins to reap its benefits. Prebiotics are known to be beneficial for people who suffer from recurring bloating!

Final Thoughts

Irritable bowel syndrome is a condition that has a direct connection to the brain and is influenced by stress. To manage symptoms, taking care of your gut microbiome is important. Probiotics have been researched for their ability to help with bloating, and probiotic supplements, in particular, can be formulated to target specific needs. Prebiotics are essential fibers that nourish probiotic bacteria and can be found in food sources like garlic, onions, and leeks. Additionally, prebiotic-rich foods or a synbiotic supplement containing both pre-and-pro biotics provide an ideal balanced diet for all digestive health needs! As bloating is often caused by a lack of certain bacteria in the gut, prebiotics, and probiotics are effective ways to replenish beneficial bacteria and help prevent the build-up of bacteria within the small intestine. With the right balance of helpful bacteria, bloating can be controlled and managed more effectively.