Do Probiotics Help with Bloating? These Might Help

When you’re bloated, your stomach can feel tight, full, and distended.

Although mild bloating shouldn’t interfere with your health, the discomfort could indicate your digestive system is unhappy. 

To decrease bloating, you can eat slower, chew thoroughly, avoid carbonated beverages, and work closely with a dietitian to identify possible trigger foods. 

Another strategy is to try probiotic supplements.

These supplements increase the number of health-promoting microorganisms in your gastrointestinal tract, boosting your immune system and decreasing digestive symptoms like diarrhea and bloating. 

Keep reading to learn about probiotics and which strains may help with bloating. 

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Do Probiotics Help with Bloating?

Bloating is a sign of digestive disruption.

Very few probiotics are proven to reduce bloating as a stand-alone condition.

However, hundreds of scientifically proven products may help decrease primary digestive issues, like diarrhea, which could eventually relieve bloating. 

Identifying a probiotic strain targeting bloating is challenging because each person’s gut microbiome is unique—similar to a fingerprint.

Even within your body, the bacteria in your gastrointestinal tract constantly change, so bloating triggers and severity can change daily.

Knowing this, scientists have realized it’s impossible to rely on a single treatment for improving gut health and instead recommend a multi-pronged approach.

This can include probiotics, dietary changes, stress management, better sleep, and working closely with a dietitian. 

Benefits of Probiotics

It’s a fascinating time to study the health benefits of probiotics.

Already, research has demonstrated that probiotic supplements can: 

• Boost immune function. 
• Reduce allergic reactions. 
• Prevent chronic bowel disease, such as Crohn’s disease.
• Treat diarrhea. 
• Reduce irritable bowel syndrome (IBS) symptoms. 
• Prevent urinary tract infections (UTIs). 
• Reduce cholesterol. 

Scientists are on the frontier of uncovering all the ways probiotics can help.

Billions of bacteria have yet to be discovered and researched, and it’s exciting to learn how these supplements could benefit several health conditions. 

Food Sources of Probiotics

Live microorganisms are naturally found in some fermented foods and beverages, like kombucha, sourdough bread, and sauerkraut.

However, these bacteria are rarely proven probiotic strains and typically don’t survive food processing and digestion. 

Research suggests they won’t have the same therapeutic benefits as a probiotic supplement.

However, they’re still tasty and can be included in a balanced diet (which many cultures have done for thousands of years.) 

7 Best Probiotics for Bloating, Reviewed by a Dietitian 

Below are six evidence-based probiotic supplements that can improve digestive health, which may help decrease bloating. 

Although these products are thoroughly researched and safe, some shouldn’t take probiotics.

This includes anyone who is severely ill or immunocompromised.

Ask your doctor if they’re right for you. 

1. Bifidobacterium Lactis Hn019

This probiotic can decrease constipation, which may provide bloating relief for users.

A small study showed decreased bloating intensity and other digestive improvements in participants who took the oral probiotic supplement for 28 days.

This strain is in stores under the Every Day Max Optibac brand name.

The product contains three bacteria strains, each capsule containing 75 billion CFU (colony-forming units).

Optibac recommends taking one capsule daily. 

2. Lactobacillus acidophilus NCFM^®

This probiotic can help decrease bloating related to lactose intolerance.

Additionally, this supplement may inhibit bacteria growth linked to small intestinal bacterial overgrowth (SIBO). 

You can buy this probiotic in capsules sold under FloraVantage® Balance.

The product contains two bacteria strains, with each capsule containing 15 billion CFU.

You’ll need to take one to two capsules daily. 

3. Bifidobacterium lactis Bi-07^®

B. Lactis Bi-07^® functions similarly to L. acidophilus NCFM (mentioned directly above).

It promotes a balanced microbial environment throughout your digestive system and may relieve bloat caused by lactose intolerance.  

This strain is available in the same probiotic supplement as NCFM—it’s called FloraVantage® Balance. 

4. Lactobacillus reuteuri DSM 17938

This probiotic may offer constipation relief and, in turn, decrease gastrointestinal symptoms linked to being backed up, like bloating, decreased intestinal motility, and abdominal discomfort. 

You can buy this probiotic from the BioGaia® Protectis® product line, which is available as chewable tablets.

The supplement contains two bacteria strains, each capsule touting a minimum of 200 CFU.

You’ll need to take one tablet daily. 

5. Lactobacillus rhamnosus GG 

People taking this probiotic for approximately ten weeks observed lessened IBS symptoms, like bloating, pain, flatulence, and constipation. 

You can buy this probiotic at the store: look for Culturelle® Digestive Health Daily Probiotic. 

The product contains one bacteria strain and one prebiotic (inulin), each capsule containing 10 billion CFU.

For everyday use, you can take one tablet daily or two while having digestive issues (one in the morning and one at night.)  

6. Saccharomyces cerevisiae CNCM I-3856

A 2017 study supplemented this probiotic yeast to people with IBS; half of the participants received the supplement, and half didn’t (the placebo group).

Those who received the probiotic had less bloating and abdominal pain. 

You can buy capsules under the brand name of Ibsium.

This product contains a single strain of bacteria with capsules containing two billion CFU.

You can take up to two daily for symptom relief. 

7. Bifidobacterium 35624™

This probiotic is a featured strain in the Align IBS probiotic digestive support supplements.

This bacterial strain is clinically proven to help reduce gas, bloating, and other IBS symptoms. 

These are available as capsules and can be purchased at most pharmacies.

The product contains a single strain and has one billion CFU per capsule.

You’ll need to take one daily to reduce bloat. 

How to Choose the Right Probiotics for Bloating 

There are endless probiotic brands, but some products are better quality than others.

The best options have billions of bacteria (called colony-forming units), are strain-specific, and are safely stored to preserve the delicate microorganisms.  

Look for Specific Strains 

Determining which product to take can be confusing, and a dietitian can help you find perfect options.

Below are some well-documented strains that can improve various digestive conditions. 

IBS

• B. Longum 35624 (Align®).
• L. acidophilus CL1285 (Bio-K+® Advanced Bowel Support).
• L. plantarum 299v (GoodBelly®). 

As well as taking a probiotic, you can take additional supplements for IBS improvements. 

Constipation 

• B. (animalis) lactis CNCM I-2494 (Activia).
• B. lactis BB-12® (Align® Gut Health and Immunity Support).
• B. lactis BB-12 (Optibac Probiotics). 

Nourish has registered dietitians who can help you manage constipation. 

Check the Colony-Forming Units (CFUs) 

The colony-forming unit refers to the amount of bacteria in a probiotic supplement that can influence your health.

They’re typically listed on the front of a supplement bottle and 1 x 109 for 1 billion CFU. 

More isn’t always better, but a viable product should have billions of probiotics to be worth your time. 

Consider Form and Delivery Method

Probiotic supplements come in three primary forms: 

1. Pills at room temperature or stored in the fridge. 

2. Liquid—typically in a yogurt drink. 

3. Sachets—room temperature powders that must be blended with water before consumption. 

The best supplement is the one that’s easiest to take and strain-specific to your needs.  

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Other Factors to Consider When Choosing Probiotics 

Here are some tips to consider when choosing a probiotic supplement. 

Overall Gut Health Needs

Choose a strain proven to treat your gut health needs.

Someone addressing bloating may need a different probiotic strain than someone trying to reduce their blood pressure. 

Also, probiotic supplements are valuable tools for managing your gut health, but they aren’t miracle pills (if only!)

You’ll probably need lifestyle and dietary changes too, which your dietitian can help you with. 

Prebiotic Content

Some probiotic supplements are blended with prebiotics (fiber that feeds organisms in your gut.)

For some people, prebiotics can increase gas production, which might worsen bloating. 

Some foods contain prebiotics, which might appeal to you more than a supplement.

Dietary sources include asparagus, onion, grains, and other fiber-rich foods. 

Your dietitian can tell you if dietary changes or supplements would benefit your gut health. 

Allergies or Sensitivities

Sometimes, pills, powders, and supplements can contain allergens.

If you’re sensitive to foods or have an allergy, read the ingredients list thoroughly before using.

Your dietitian can help. 

Takeaway

Frequent or chronic bloating can indicate that your digestive system needs some attention. 

Signs of bloating usually include tightness in your belly and feeling distended.

The symptoms might resolve independently, but if they don’t—you might want to try adding a probiotic supplement to your routine. 

Several probiotic strains can help improve your overall digestive health, which might indirectly resolve bloat. 

How a Dietitian Can Help

A registered dietitian specializing in gut health is a nutrition expert and licensed healthcare professional.

They provide comprehensive counseling to help you heal your gut through food. 

You may not know what to expect if you’ve never met with a dietitian before.

Here are questions to ask: 

• How do I know if I have IBS? 
• What’s the best probiotic for IBS?
• Could lying down after eating affect my digestion?  
• What are some examples of a gut-healthy breakfast? 

Find a dietitian who accepts insurance through Nourish and learn how probiotic supplements could improve your gut health.