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Home arrow Health arrow Gut Health arrow Do Probiotics Help With Bloating? Here’s an Expert Take

Do Probiotics Help With Bloating? Here’s an Expert Take

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: July 21, 2023
6 min read 1545 Views 0 Comments
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Do probiotics help with bloating? Can they worsen symptoms? This article provides a detailed look into probiotics and bloating to help you make the right choice and find relief.

Do probiotics help with bloating

Every day, new solutions and remedies for a load of health issues are brought to light, and probiotics have become a topic of discussion in relation to bloating. At least a third of Americans suffer from bloating, which is worse for people who also suffer from irritable bowel syndrome (IBS). 

Bloating is a common sign of an imbalanced gut microbiome, meaning the body lacks beneficial bacteria and digestive enzymes. The pain and discomfort resulting from bloating can interfere with day-to-day life.

People want to find an ideal solution to relieve bloating that doesn’t require taking medicine or undergoing surgery. Probiotic supplements have been top of the antidote lists shared across online platforms and have been hailed as an all-around fix for various ailments. However, the big question is, do probiotics help with bloating?

Read on to learn more about probiotics for bloating and whether they help or worsen things. This will help you make the right choice for your health.

Do Probiotics Help With Bloating?

Probiotics have been shown to help with bloating. Bloating is a symptom of many conditions, including irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). A study found that probiotics improved the quality of life for those suffering from IBS when combined with dietary changes. An unbalanced gut microbiome affects overall gut health and leads to digestive discomfort.

Probiotic supplementation with lactobacillus acidophilus and Bifidobacterium infant strains promotes healthy balance and increases probiotic bacteria in the small intestine for healthy digestion.

Will Probiotics Help With Gas?

Probiotics are good for gas. They can help with constipation, diarrhea, IBS, and ulcerative colitis. People who suffer from chronic bloating or gas problems likely experience these issues because their gut health is imbalanced. This results from low levels of good gut bacteria in the digestive tract.

Taking probiotics for bloating increases good bacteria in the body and digestive enzymes, which, in turn, helps keep bad gut bacteria under control. The presence of probiotics in your body helps keep the balance.

Can Probiotics Cause Bloating?

In some cases, people experience bloating, gas, or diarrhea when they first start using probiotics. Introducing probiotics to your body brings changes in your gut microbiota

The new good bacteria introduced in the body produce more gas, which can lead to bloating; however, these symptoms clear up in a few days. This is especially true when using a probiotic supplement since the body takes some time to adjust.

5 Probiotic Foods That Could Help With Bloating

Probiotics are said to be effective in treating and preventing gastric issues such as ulcers, inflammatory bowel disease, and irritable bowel syndrome (IBS). Probiotics are healthy bacteria that help keep your gut healthy. You can get probiotics from foods like yogurt and fermented vegetables, but many people supplement their diets with them too. You can also get them from probiotic supplements.

If you’re experiencing gas or diarrhea after eating, then it’s probably time to add some additional strains of probiotics into your diet. A poor diet makes bloating worse, but eating foods that allow your body to produce more enzymes that stimulate gut motility will relieve constipation.

But what exactly should these foods contain? Fermented foods are known to lower gastrointestinal symptoms. Here are five delicious ways that probiotics can ease bloating.

#1 Kimchi

Kimchi is a traditional Korean dish made from fermented vegetables. Probiotics are found in cabbage, and these probiotic strains help alleviate abdominal pain and functional bowel disorders. A study found that consuming kimchi can reduce the severity of inflammation associated with bloating.

The probiotic bacteria present in kimchi have been shown to relieve bloating symptoms as well as other digestive symptoms, including IBS and diarrhea.

#2 Sauerkraut

Sauerkraut is fermented cabbage with lactic acid bacteria to help it stay fresh longer, and it’s also rich in probiotics. The fermentation process helps kill off harmful microorganisms while preserving the good ones so they can be consumed by people with food allergies like lactose intolerance or gluten.

Probiotics, which are live bacteria and yeasts that alter the composition of your gut microbiome, creating a balance of good and bad bacteria to help your digestive system work properly, are good for your health. They’re especially helpful if you have IBS, which can cause bloating and gas.

#3 Kefir

Kefir is a fermented milk product that contains probiotics. Kefir has been used for centuries as a traditional remedy for digestive issues, including bloating and gas. It’s also been shown to be effective in treating irritable bowel syndrome (IBS), but it’s unclear how exactly this works.

In terms of constipation, kefir can help by increasing the amount of water your body absorbs from food and beverages like coffee or tea. This means you’re less likely to experience painful cramps while moving through your bowels.

#4 Yogurt

Probiotics are often added to yogurt. Yogurt is a good source of calcium, so consuming it may alleviate bloating. Some probiotics are better than others in helping with bloating and other digestive issues, but they can be difficult to find and purchase online. If you don’t want to eat yogurt daily, try taking probiotics as capsules.

#5 Kombucha

Kombucha, a fermented tea drink, is made by adding yeast to sweetened black or green tea and allowing it to ferment for several days. The result is a fizzy drink with probiotic properties that can help improve gut health.

Probiotics are live bacteria that promote good bacteria in the gut and overall health, so they’re often used as supplements to prevent illness or support digestion. Studies have shown that taking probiotics can reduce bloating after eating certain foods such as cabbage or Brussels sprouts. 

This is because they contain acetic acid and lactic acid, compounds found in kombucha, which can kill unhealthy bacteria in your gut and cause gas production by some types of harmful microbes like Clostridium difficile.

Which Probiotic Is Best for Bloating?

There are many different types of probiotics, and it can be confusing to know which is best for bloating. It depends on the cause of your bloating. If you have irritable bowel syndrome (IBS), then you should take a probiotic with lactobacillus acidophilus because this strain may help reduce symptoms like cramping and constipation.

If you have bloating due to bacterial imbalance in your gut, try taking one containing some bifidobacteria strains. These will also help reduce gas production.

Other Home Remedies to Reduce Bloating

There are several remedies you can use to reduce bloating, like drinking more water, regular exercise, avoiding food triggers, and other home remedies. Let’s take a look at the most potent ones.

#1 Ginger tea

Ginger tea is an excellent remedy for bloating, especially when dealing with gas and indigestion. It contains gingerols, which have anti-inflammatory properties that can help relieve pain. Ginger tea also reduces nausea in pregnant women or those who are trying to get pregnant by increasing circulation throughout the body and reducing swelling from morning sickness.

If you’re not familiar with this herb but want to try it out anyway, take one teaspoon of dried root in about 8 ounces of hot water for 30 minutes before bedtime each night for two weeks straight until you notice some improvement in your symptoms.

#2 Consume less salt

Salt is a common food additive, and it’s used to flavor foods. Consuming too much salt can cause water retention, which may lead to bloating. Use less salt in cooking and when eating out. 

This includes condiments like ketchup and soy sauce; using herbs instead of spices for flavoring dishes; choosing lower-sodium brands of milk products; avoiding adding extra salt when cooking rice or pasta, and adding chicken broth instead. You should also eat fewer processed foods with added flavorings, such as tomato paste and cheese, which often contain high amounts of sodium. 

#3 Avoid added sugar

Added sugar is a common culprit for bloating, and it’s important to limit your intake of it. Adding sugar causes so much abdominal discomfort because it feeds bad bacteria in your gut. These bacteria produce gas as they feed on the excess fructose from added sugars, which then makes you bloated. Avoiding these foods altogether will help lessen any gas build-ups that can come with consuming too many high-sugar foods.

A Word From a Nutritionist

Reducing bloating with probiotics is possible, but they’re not a cure. A balanced gut microbiome is crucial for optimal digestive health. There are many probiotics on the market, and each has its own benefits. Some people can’t tolerate certain strains of bacteria, so choosing one that suits your needs is important. Fermented foods are also a great source of probiotics that promote a healthy gut and also ensure you don’t have bacterial overgrowth.

Probiotic supplements should be taken alongside traditional treatments for bloating, like anti-inflammatory drugs or prescription medications. If you’re looking for more information about how probiotics can help relieve your symptoms, speak to your doctor or a medical professional.

Healthy gut microbiota helps treat IBS symptoms and bloating; however, this depends on the condition that causes the bloating. Probiotics are not a cure for any of these conditions; they’re just useful in relieving symptoms. If you have an underlying health problem, talk to your doctor about whether probiotics would help you manage your symptoms.


Probiotics have been proven to help alleviate bloating but are not a cure. Everyone’s gut is different, meaning everyone has a different reaction to probiotics, and some people experience side effects like bloating, gas, and diarrhea. These issues usually resolve after the body gets used to the new strain of bacteria. If the side effects persist, you should stop and look for a different solution.

Probiotics can be found in various foods and supplements that will give you the relief you need on days when your digestive system feels clogged. Before taking any supplement for bloating, you should consult a medical professional to get help for bloating and other related issues.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: July 21, 2023
6 min read 1545 Views 0 Comments

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