Bloating, that uncomfortable feeling of abdominal fullness or gas in the stomach, is a common symptom for many. Bloating is mostly caused by food sensitivities or an unbalanced gut microbiome, but can also be related to other causes.
Much research has been done to study the impact of a healthy gut microbiome on bloating. The living organisms in your gut play a crucial role in all the functions of the gut, including digestion. Some research suggests that an unbalanced gut microbiome can lead to bloating. Probiotics have been shown to restore the gut balance and increase healthy gut microbiome The question is thus whether probiotics can relieve the symptoms of bloating in the gut.
Helping Understand The Causes Of Bloating
There are several causes of bloating and gas in the stomach. Although bloating is often characterized by a build-up of gas, it can also be due to excess liquid and air in the stomach. Bloating is identified as a feeling of uncomfortableness in the stomach, often alongside abdominal pain. The abdomen can physically be swollen, or you can just have the feeling of fullness and tightness in the stomach. It is important to look at the causes of bloating, to understand where the problem lies that should be given attention.
There are a few main causes of bloating that are found through research, including:
Food intolerances: The stomach will struggle to digest foods it is intolerant to, leading to symptoms like bloating. For example, people with gluten intolerance or lactose intolerance will experience bloating when these foods are consumed. Many more food intolerances can be given attention to when abdominal discomfort is experienced. .
Hormonal changes and stress: Changes in hormones have been found to have an impact on the gut microbiome. When the body is under stress, there are also some hormones secreted that can influence the condition and composition of the gut microbiome, which can cause bloating. Bloating during menstruation and the onset of menopause is also due to the hormonal changes the body is undergoing.
Digestive disorders – Irritable bowel syndrome is a common digestive syndrome, which includes bloating and abdominal pain.
Gastroparesis: A condition where the contractions of the intestines, known as peristalsis, are not working as they should to move the food from the stomach to the small intestine. Digestion occurs much slower in the bowel and can lead to bloating.
Small intestinal bacterial overgrowth (SIBO): The gut bacteria living in the intestines, consisting of good and bad bacteria, can be out of balance when the bad bacteria is overgrowing and outweighing the good bacteria. This is also called ‘dysbiosis’. Bloating occurs during this condition.
Constipation: When gut motility is decreased, it can also lead to a build-up of gas in the stomach and cause bloating.
Dysbiosis: A condition where the gut microbiome is disrupted and the imbalance of good bacteria and bad bacteria in the gut can cause bloating.
These are not the only factors of bloating, but the most frequent causes of bloating. Consult a health care professional if you are struggling with bloating over long periods, and if it is very painful. There can also be an underlying cause that needs to be addressed and treated.
How Can Probiotics Relieve Bloating?
It is important to look at the causes of bloating, to understand where the problem lies that should be given attention. One of the causes of bloating can be an imbalance in the gut microbiome.
The microbiome in the gut, which are the living microorganisms and mainly consists of bacteria, has several functions in digestion, immune function and overall health. When the balance of the microbiome is disrupted, it simply means that the bad bacteria in the gut outweigh the good bacteria. The gut microbiome needs to be taken care of to improve the functions in the gut, once the microbiome is unbalanced.
Disturbances in the gut microbiome affect the process of digestion. Digestive disorders that can appear, include bloating. Gut sensitivities like Irritable Bowel Syndrome, food sensitivities, constipation and bacterial overgrowth in the gut are all considered as causes of bloating.
Probiotics, often found in fermented foods like yogurt or readily available as supplements, introduce live beneficial bacteria into the gut. Research has shown they can restore microbiome balance, potentially alleviating bloating and other digestive disorders.
However, research on probiotics and bloating presents a mixed picture. Some studies, primarily focusing on individuals with specific conditions like Irritable Bowel Syndrome (IBS), suggest potential benefits. Probiotics may reduce bloating severity and frequency by modulating gut motility and gas production. However, the evidence remains inconclusive, with many studies lacking evidence of the probiotic strains.
Bloating Caused By Some Probiotics
Although probiotics may reduce bloating in some individuals and conditions, it can also cause bloating in some cases. The possible side effects of taking too much probiotics include bloating and gas in the gut. Advice from a healthcare professional should be considered when you experience bloating when taking probiotics.
Which Probiotics Can Reduce Bloating?
Probiotic-rich foods can be included in your daily diet to improve overall gut health, like fermented foods, kefir, kombucha, or yogurt.
Although probiotics can be consumed through food, a probiotic supplement is also a good option. Some research provides specific strains of probiotics that may help to relieve symptoms of bloating and gas. The strains that could be considered to decrease bloating when the gut microbiome is unbalanced, include Bifidobacterium lactis, Bacillus coagulans, Bifidobacterium infantis and Lactobacillus acidophilus.
Keep in mind that different strains may have varying effects on individuals. The effectiveness of a particular strain depends on factors like the composition of your gut microbiome, the underlying cause of bloating, and the specific product formulation. Talking to a healthcare professional is vital before using any probiotics, especially if you have underlying health conditions, are pregnant, or take medications. They can assess your individual needs, recommend appropriate strains based on the latest research, and monitor your response for potential side effects.
