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 too, like Bifidobacterium, which 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 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.*

Struggling with gas and bloating? Probiotics like Lactobacillus and Bifidobacterium can restore gut balance, ease digestion, and reduce bloating—watch the video to learn 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 rhamnosus

Lactobacillus rhamnosus is among the most researched strains in the probiotic world. This strain is characterized by its resistance to digestion making it one of the essential strains in ensuring healthy gut flora. It is especially useful in relieving bloating, because it will recolonize the intestinal flora making it hard for the bad bacteria to grow that become the cause of intestinal gas and bloating.

Bloating Relief

Lactobacillus rhamnosus has been shown to reduce bloating by increasing gut motility and by increasing the digestion of food that would otherwise be uncomfortable.

Gut Health

It also enhances gut lining which may result in improved uptake of nutrients and a reduction in meal-induced fullness and bloating.

Immune Support

Lactobacillus rhamnosus is also beneficial to the immune system as it helps the body combat infections which can cause gastrointestinal discomfort besides digestion.

Bifidobacterium lactis

Bifidobacterium lactis is another superstar in the probiotic world that has been seen to enhance the overall wellbeing of the gut by balancing the microbiome and enhancing the digestive process.

Reducing Gas and Bloating

Bifidobacterium lactis has also been shown to reduce intestinal gas and bloating, due to digestion of hard-to-absorb fibre which cause the gas and bloating. It improves complex carbohydrate breakdown through eliminating the fermentation process that causes the buildup of gasses.

Digestive Health

The strain promotes the development of beneficial intestinal flora and suppresses the development of harmful ones, which helps to eliminate inflammation and enhance digestion.

Stronger immunity

Similar to Lactobacillus rhamnosus, Bifidobacterium lactis boosts the immunity, and this factor can prevent infections that otherwise would have affected the health of the gut and caused bloating.

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.

What Are the American College of Gastroenterology's Guidelines on Using Probiotics for IBS?

In 2021, the American College of Gastroenterology updated its guidelines to advise against using probiotics for managing Irritable Bowel Syndrome (IBS). This is due to a lack of strong, consistent evidence showing probiotics effectively relieve symptoms like bloating.

Research has been mixed, making it hard to confirm their benefits for IBS. While probiotics are often marketed for gut health, they are not recommended for IBS treatment. Individuals should consult healthcare professionals for proven, evidence-based options.

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.
• Probiotics help with digestion and boost the immune system. If you want to improve your gut health even more, try adding a Best Greens Powder Supplement. Greens powders are full of vitamins and minerals that support digestion and overall health, making them a great addition to probiotics.

According to Dr. Linda Adams, Clinical Nutritionist “Probiotics aren't just for easing digestive issues—they're also key to overall health. By supporting the gut-brain connection and boosting immune function, the right probiotics can make a big difference in how your body feels and functions."

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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.

An anti-inflammatory diet rich in whole foods may enhance probiotic effectiveness. Processed and sugary foods can disrupt gut balance, while a nutrient-dense diet supports beneficial bacteria for better digestion and reduced inflammation.

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

Why Is There Inconsistency in Research About the Benefits of Probiotics?

Research on probiotics often yields inconsistent results due to several key factors:

1. Variability Among Strains

Probiotics consist of various strains of bacteria and yeast, each with distinct effects on the body. Since not all studies use the same strains, it becomes challenging to compare results across research.

2. Diversity in Supplement Formulations

Probiotic supplements differ widely in the strains they contain and their concentrations. This variation means that what works in one study may not have the same effect in another, leading to inconsistent findings.

3. Lack of Standardization

There is no universal standard for defining an effective probiotic or the appropriate dosages. This lack of standardization makes it difficult to draw reliable conclusions from different studies.

4. Influence of Additional Ingredients

Many probiotic supplements include other ingredients, such as fillers or additives, which can affect the outcomes. These extra compounds complicate efforts to isolate the specific effects of probiotics.

In summary, these factors contribute to the fragmented nature of probiotic research, making it harder to establish consistent findings on their effectiveness.

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.

As much as probiotics are very beneficial to the digestive system, they may have some side effects, in particular when starting. Here’s what you can expect:

Common Side Effects

Gas and Bloating: This is normal as the bowel gets used to the new bacteria. It settles down within a few days.

Diarrhea: Some individuals might experience loose stools because of adaptation of the digestive system.

Upset Stomach: The period of adjustment may include mild stomach pain, cramping or nausea.

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 - Anti-inflammatory 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. Regular exercise is another way you can reduce bloating naturally.*
• Avoid Trigger Foods - Avoiding foods that may cause increased bloating such as, spicy foods, sugary snacks, etc can also reduce overall bloating.*

When to See a Doctor for Bloating

Occasional bloating is normal, but if it becomes persistent or disrupts daily life, consult a healthcare professional. Seek medical advice if you experience:

• Frequent Constipation with bloating
• Blood in Stool
• Chronic Diarrhea
• Nausea or Vomiting
• Unexplained Weight Loss

If these symptoms last for several weeks, it's important to get a professional evaluation.