From the Guidelines
For bloating and poor gut health, a multi-strain probiotic containing Lactobacillus and Bifidobacterium strains, such as Lactobacillus acidophilus, Bifidobacterium lactis, Lactobacillus plantarum, and Bifidobacterium longum, is the most beneficial option, as supported by the most recent study 1. This is because these strains have been shown to improve digestion, boost immunological function, maintain an appropriate equilibrium of gut bacteria, and have additional advantageous impacts on general health 1. Some key points to consider when selecting a probiotic include:
- Dosage: 10-50 billion CFUs daily
- Duration: at least 4-8 weeks to notice improvements
- Administration: preferably with food to enhance survival through stomach acid
- Product features: delayed-release capsules or enteric coating to protect the beneficial bacteria These specific strains work by crowding out harmful bacteria, producing beneficial short-chain fatty acids, and modulating the immune system in the gut, which can help reduce bloating and improve overall gut health 1. It is also important to combine probiotic supplementation with a diet rich in fiber and prebiotic foods, such as garlic, onions, and bananas, to feed the good bacteria and enhance their effectiveness 1. While other studies, such as 1, provide some guidance on the use of probiotics for bloating and poor gut health, the most recent and highest quality study 1 provides the strongest evidence for the use of multi-strain probiotics containing Lactobacillus and Bifidobacterium strains.
From the Research
Probiotics for Bloating and Poor Gut Health
- Probiotics are live nonpathogenic microorganisms that can help improve microbial balance in the gastrointestinal tract, and may be beneficial for individuals with bloating and poor gut health 2.
- The strongest evidence for the clinical effectiveness of probiotics has been in the treatment of acute diarrhea, and some studies suggest they may also be beneficial for irritable bowel syndrome (IBS), particularly for symptoms of pain and bloating 3.
- A double-blind study found that the probiotic bacteria Lactobacillus acidophilus NCFM and Bifidobacterium lactis Bi-07 improved symptoms of bloating in patients with functional bowel disorders 4.
Types of Probiotics
- Lactobacillus and Bifidobacterium species are commonly used probiotics that have been shown to have beneficial effects on gut health 2, 5.
- Saccharomyces boulardii yeast is also a type of probiotic that has been used to prevent antibiotic-associated diarrhea and treat other gastrointestinal conditions 2, 5.
- VSL#3 is a probiotic mixture that has been shown to be effective in maintaining remissions in patients with pouchitis and treating active ulcerative colitis 5.
Considerations for Probiotic Use
- Probiotics are generally considered safe and well tolerated, but may cause bloating and flatulence in some individuals 2.
- The minimum number of microorganisms required to obtain a beneficial effect is not established, but a probiotic should typically contain several billion microorganisms to increase the chance of adequate gut colonization 2.
- Probiotics should be used cautiously in patients who are critically ill or severely immunocompromised, or those with central venous catheters, as systemic infections may rarely occur 2.