Probiotics for Gas and Bloating: Do They Work?

What Are Probiotics?

The Cleveland Clinic defines probiotics as live cultures that can include yeast and bacteria. These cultures work on your digestive system and beneficially alter your gut bacteria profile. Usually, they feed good bacteria in your gut so that they propagate themselves and become more prolific.

Probiotics and gas treatment are intrinsically linked because one of the most common strains of probiotics, lactobacillus, has been proven to improve digestive health and reduce symptoms of indigestion like excess gas and bloating. 

But Lactobacillus isn’t the only game in town. There are other strains like Bifidobacterium is a strain of probiotics that has been suggested in clinical studies to improve immune system function and response.*

How Probiotics May Help with Gas and Bloating

People have been taking probiotics for gas and bloating for decades now which, if you have an analytical mind, begs the question: do they really work? The answer to this question can be a simple, yes. However, it would be helpful to take a look at the details of how probiotics for bloating and gas can be helpful:

• Restoring Gut Balance - Your gut microbiome is an immensely vast culture of different strains of bacteria. When the ratio of these bacteria is off, it can cause digestive issues. Probiotics work to restore this gut balance by feeding your helpful gut bacteria and reducing the amount of bad gut bacteria.*
• Breaking Down Food - Probiotics aid your digestive system in breaking down stout foods and digestive substances like bile. This can help reduce gas formation and improve digestive comfort.* 
• Reducing Inflammation - Probiotic strains have also been found to reduce inflammation in the gut but also elsewhere in the body. Reduced gut inflammation can inhibit bloating, and intestinal issues, protect the gut lining, and more.*

Best Probiotic Strains for Gas and Bloating

At this point, you may be realizing that there are a ton of different probiotic strains. In fact, some researchers estimate that there may be over 8,000 different probiotic cultures already in existence.*

But not all of them will be super-beneficial for reducing gas and bloating. If you are looking to take a probiotic for the sake of reducing gas and bloating, you will generally want to stick with lactobacillus and bifidobacterium strains.*

Lactobacillus has been found to feed healthy gut bacteria and aid in the breakdown of foods. It may also protect the lining of the digestive tract. The Pubmed staff has also reported that bifidobacterium significantly improved conditions of bloating and distention in test subjects with Irritable Bowel Syndrome.

Probiotic Foods vs. Supplements

You can increase your probiotic intake in a couple of ways. First, you can eat more probiotic-rich foods. These foods include kimchi, kefir, yogurt, enriched oats, soy, and many fermented foods.

Secondly, you can take probiotic supplements. Probiotic supplements have a few key advantages over simply eating probiotic foods. For instance:

• Dosage Control - A probiotic supplement will allow you to dial in your exact dosage of probiotics per serving whereas with foods, you don't always know how much you are taking.
• Specific Strains - Supplements will also allow you to more easily choose which strains you take or to combine different strains for multiple effects.
• Convenience - Usually, taking a supplement is more convenient than shopping for, storing, cooking, and eating probiotic foods.

Furthermore, probiotic supplements are very safe and may be a great alternative for people who simply don’t like the taste of probiotic-rich foods.*

Other Benefits of Probiotics

Do probiotics help with bloating? Definitely but they are also useful for a number of other health applications:

• Probiotics have been proven to enhance the gut-brain axis and improve general cognition.
• Certain probiotic strains have also been shown to proliferate healthy immune cells to help fend off viruses and pathogens.
• Probiotics may also be able to help you derive more nutrients from the foods you eat.

When to Use Probiotics for Gas and Bloating

For the most part, probiotics are safe to take whenever you feel like you are experiencing excess gas or bloating. Of course, they will be more effective if you take them consistently.

But probiotics might be even more important to take after a cycle of antibiotics or if you have recently changed your diet. You can also take probiotics after a meal in order to reduce digestive discomfort.*

Do Probiotics Work for Everyone?

So do probiotics help with bloating? Definitely. And, the great news is that they also work for most people. However, there are some extenuating circumstances and factors that influence how effective they are.

For instance, if you eat a diet high in processed and sugary foods, the effectiveness of probiotics may be limited. The status of your gut microbiome will also dictate which strains you need, how effective they will be, and how long they take to yield results.*

You may also have certain immune conditions that neutralize some of the effects of probiotics.*

How Long Do Probiotics Take to Work?

It’s different for everyone but in general, if you are taking probiotics for flatulence, gas, or bloating, you can start to see results after just a few days.

If on the other hand, you are taking probiotics to improve your immune system or benefit your cognitive abilities, you may have to wait between 8-12 weeks or more to experience these more long-term benefits.*

Risks and Side Effects of Probiotics

Many people ask, do probiotics make you gassy and the answer can be yes, sometimes. Probiotics are known to cause mild excess gas when you first start taking them - especially if you are not used to their effects.*

However, these side effects usually go away after a day or two and simply mean that the probiotic is working normally. If these side effects last for more than a couple of days, you may want to consult with your healthcare practitioner.

Tips for Reducing Gas and Bloating Naturally

Taking a probiotic for bloating and gas is a great first step toward reducing your indigestion symptoms. But there are other things you can do:

• Increase Hydration - Your digestive system needs water to operate normally so always make sure you are properly hydrated.
• Eat More Fiber - Fiber-rich foods like leafy greens, seeds, nuts, and legumes can also help expedite the effects of probiotics.*
• Exercise - Moving after a meal can help release trapped gas so regular exercise is another way you can reduce bloating naturally.*
• Avoid Trigger Foods - Avoiding foods that cause your bloating (spicy foods, sugary snacks, etc) can also reduce overall bloating.*