Bloating happens when your belly feels full or tight. It may also appear swollen. Probiotics contain good bacteria that help improve gut health, which may help relieve bloating.
Probiotics can increase the amount and types of healthy bacteria in your gut. This may help reduce bloating, especially in conditions like irritable bowel syndrome (IBS). People with IBS often have too much harmful bacteria and not enough good bacteria in their gut. Probiotics may help restore the balance of bacteria to relieve bloating, gas, constipation, and diarrhea.
Certain probiotics, like Bifidobacteria and Lactobacilli, may be the most helpful for bloating and other IBS symptoms. However, more research is necessary to determine their efficacy. It’s not known if probiotics help with bloating from other health problems.
Probiotics are generally safe for most healthy people. However, people with serious illnesses or weakened immune systems may have a higher risk of side effects.
People at a higher risk include those recovering from organ transplants, undergoing chemotherapy, or living with conditions like acquired immunodeficiency syndrome (AIDS), leukemia, or other cancers. Consider talking to a doctor before using probiotics.
Potential probiotic side effects include:
Bloating, gas, and constipation are usually temporary and often resolve within a few weeks of starting a probiotic.
If you can’t take probiotics or choose to avoid them, there are several alternative ways to manage symptoms.
Low-FODMAP Diet
FODMAP, or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are carbohydrates (carbs) the body can’t digest well. Carbs are nutrients the body uses as a main source of energy. When FODMAPs reach the large intestine, they are fermented by bacteria. This causes gas and bloating in some people with sensitive stomachs and IBS.
On a low-FODMAP diet, you’ll remove foods high in FODMAPs from your diet and then gradually reintroduce each type of FODMAP to find out which ones may be causing symptoms. Healthcare professionals may sometimes recommend it to relieve bloating and symptoms of IBS.
High-FODMAP foods include:
- Grains: Wheat, rye, barley
- Fruit: Apples, blackberries, mangos, grapefruit, bananas, apricots
- Vegetables: Artichokes, asparagus, cauliflower, garlic, mushrooms, onions
- Dairy: Yogurt, milk, soft cheese, ice cream
- Proteins: Beans/legumes, processed meats
- Beverages: High fructose sodas and juices, certain herbal teas in large quantities
Avoid Triggers
Some foods, like hard candies, chewing gum, and carbonated drinks, can cause you to swallow too much air. This can lead to large amounts of gas entering the digestive system, causing possible bloating. Avoiding these foods may help improve symptoms.
You can also keep a food journal to track what you eat. This can help you track symptoms and determine what may be causing bloating.
Lifestyle Changes
Outside of diet, these lifestyle changes may help reduce bloating:
- Chew your food well: This can help reduce the amount of air you take in while eating, which can reduce bloating.
- Stay hydrated: Drinking plenty of water can help move food through your digestive tract. This can help prevent constipation and bloating.
- Increase physical activity: Staying active before and after eating may help improve digestion and bloating.
- Massage your abdomen: Gently massaging your stomach area can help support digestion and prevent constipation.
- Try herbal teas: Some herbal teas, including peppermint and chamomile, may help relieve discomfort.
If you experience frequent bloating that doesn’t improve with dietary and lifestyle changes, consider seeing a doctor for a full exam. Bloating, along with these other symptoms, may also require medical attention:
Probiotics may help rebalance gut bacteria, which can reduce bloating in some people. However, more research is needed to determine the most effective probiotic strains and doses for bloating.
Other ways to prevent bloating include trying a low-FODMAP diet, chewing your food thoroughly, avoiding carbonated beverages, and light movement before and after meals. If you’re considering a probiotic for bloating, talk with your doctor to see if it’s right for you.
