Bloating can happen when we swallow too much air, sometimes because we’ve eaten too quickly. It can also happen when more gas than usual is produced in our gut.
If you regularly have bloating, you’re not alone. Nearly 1 in 5 people across the globe report experiencing bloating at least once a week.
In your quest for relief, you may be wondering if probiotics are the answer. There is scientific evidence that some probiotics can help some people, but no single approach to bloating works for everyone.
Here, you’ll discover what scientists say about probiotic supplements for bloating. You’ll learn which strains of probiotics are likely to work best and when you can expect improvements.
We’ll also cover potential side effects of these supplements, other ways to ease bloating and when to see a doctor.
Which probiotics are best for bloating?
Probiotics are microbes that can benefit your health.
Most probiotics come as supplements. These might be capsules, liquids or powders. The packaging should state which microbial strain or strains the supplement contains.
Some fermented foods, like live yoghurt, can also contain probiotics.
A large systematic review published in 2018 concludes that specific probiotics help reduce bloating for some people with irritable bowel syndrome (IBS).
In fact, most studies investigating probiotics for bloating have focused on people with underlying health conditions, like IBS.
The review suggests that these specific probiotics may help relieve bloating:
- Bifidobacterium animalis
- Bifidobacterium bifidum
- Bifidobacterium infantis
- Bifidobacterium lactis
- Escherichia coli
- Lactobacillus acidophilus
- Lactobacillus delbrueckii
- Lactobacillus plantarum
- Lactobacillus rhamnosus
- Propionibacterium freudenreichii
- Saccharomyces cerevisiae
- Streptococcus thermophilus
Another large systematic review and meta analysis, published in 2023, arrived at similar conclusions.
You may have spotted Escherichia coli on the list and remembered bad things you’ve heard about E.coli, so let’s clarify. Some strains of E.coli can cause gut infections, but most other strains live harmlessly in your gut. And some may even help with bloating.
Still, it’s important to note: the review’s authors discussed several studies that found no improvements in bloating among participants with IBS.
The scientists also looked at a number of studies that included people who didn’t have IBS but did experience bloating. When these participants took probiotics, the scientists didn’t see any improvements in their symptoms.
The only exception was a study with people who had lactose intolerance. They reported less bloating when they took Lactobacillus reuteri, compared with a placebo.
Remember that your gut microbiome is unique to you. So, we each may have different responses to probiotics.
Some strains of probiotics may also improve how often and consistently people with IBS poo. This, in turn, could help with bloating.
How long until probiotics improve bloating?
Medical guidelines suggest that people with IBS who want to try probiotics should do so for at least 4–12 weeks at the manufacturer-recommended dosage.
While there are no specific guidelines for people without IBS, it’s worth following the same timeline.
It can take some time for your gut to adjust to the microbes in a probiotic supplement and for you to notice any improvements.
If you’re trying a specific probiotic, it’s a good idea to record your bloating symptoms in a diary. This will help you keep track of any improvements, and if nothing changes, you could try a different probiotic or another approach.
Can probiotics cause bloating?
Whenever there’s a change in your diet or you’re introducing new players – like probiotics – your gut might need time to adjust.
During this time, you might have temporary, mild side effects. These can include bloating, wind and even mild abdominal cramps.
Although these common side effects may appear when you start a new probiotic, they should go away on their own within a few days or weeks.
If you have any concerns, talk to a pharmacist about the product and the effects you’re experiencing.
Other ways to reduce bloating
In addition to probiotics, here are other strategies for improving bloating:
- Slow down when you’re eating.
- Try peppermint capsules.
- Move your body, for example, with activities like walking or yoga.
- Take a relaxing bath to reduce stress.
- Give yourself abdominal massage.
- Change your diet to include more plant foods and fewer salty and fatty foods.
- Drink more hydrating fluids throughout the day.
- Limit fizzy and alcoholic drinks.
When to see a doctor
According to the NHS, probiotics are safe for most people and shouldn’t cause unpleasant side effects.
But if you have any health conditions or your immune system is weakened, it’s best to talk to your doctor or a registered dietitian before you try a new probiotic.
For help with bloating, try the strategies above or give a probiotic supplement a go. You can also ask a pharmacist for advice.
See your doctor if bloating doesn’t go away within 3 weeks or you have:
- bloating more than 12 times in a month
- bloating despite changes to your diet
- an area of swelling or a lump in your abdomen
- bloating with vomiting, diarrhoea, constipation, weight loss or blood in your poo
- difficulty moving or doing daily activities due to bloating
Your doctor can help you understand if your symptoms stem from an underlying medical condition and which treatments can help.
Summary
Unfortunately, no single approach to bloating works for all of us, every single time.
Probiotics are one option, and scientific evidence suggests that people with IBS can see improvements in bloating when they regularly take certain microbial strains.
These changes may not happen overnight, so it’s important to take a probiotic for several weeks to see if it will help.
For people without IBS, there isn’t much evidence yet that probiotics help with bloating. But there also haven’t been many relevant studies.
So, while probiotics might reduce bloating for people without IBS, more research is needed to know for sure.
Other ways to improve bloating are supported by scientific evidence. Peppermint oil, physical activity and relaxation strategies can all help.
You can also add more fibre-rich plant foods and hydrating drinks to your diet, while limiting fizzy drinks, alcohol, and salty and fatty foods.
See your doctor if you experience persistent bloating or any other concerning symptoms.
To learn more about bloating and other gut health topics, visit Symprove’s Gut Hub.
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