Best Probiotic Strains & Diets for Relieving Bloating

Finding the Best Probiotic for Relieving Bloating

Bloating afflicts most people occasionally but can become an obstinate daily nuisance for those with underlying digestive issues. While adjusting your diet and lifestyle habits helps, taking probiotics offers additional ammunition to ease abdominal swelling and discomfort from trapped digestive gases.

How Probiotics Alleviate Bloating

Probiotics are beneficial strains of live bacteria that help regulate gastrointestinal function. Supplementing with the right probiotic aids digestion by:

• Improving nutrient absorption
• Producing gas-relieving byproducts
• Stabilizing intestinal spasms and motility
• Balancing gut microbe populations
• Reducing inflammation

This multifaceted impact limits excess gas production and intestinal cramping while easing its passage through your system – leading to relief from uncomfortable bloat-provoking pressure and abdominal distension.

Choosing the Most Effective Probiotic Strains

With so many probiotic supplements available boasting dozens of bacterial subtypes, choosing one tailored for bloating relief can seem daunting. But research shows certain strains demonstrate particular efficacy.

The most extensively studied is Lactobacillus plantarum. Its gas-reducing properties stem from breaking down hard-to-digest carbs that allow production of bloat-causing hydrogen or methane gases.

Strains from the Bifidobacterium genus also show consistent bloat-alleviating effects across clinical studies, especially Bifidobacterium lactis. Their protective gastrointestinal benefits arise through multiple mechanisms.

Other research-backed strains offering relief from abdominal distension and discomfort include:

• Streptococcus thermophilus
• Lactobacillus acidophilus
• Lactobacillus rhamnosus
• Bacillus coagulans

Seeking broad-spectrum probiotic blends featuring research-supported strains provides your best bet for tailoring microbe balance to ease bloating.

Added Ingredients That Magnify Benefits

Some probiotics expand their anti-bloating effects by incorporating additional ingredients like prebiotics or enzymes.

Prebiotics are non-digestible compounds that stimulate growth and bioactivity of healthy gut flora strains. Combining strains like Lactobacillus acidophilus with prebiotics promotes more robust microbial colonies better able to improve gastrointestinal function and counteract bloating.

Digestive enzymes also aid probiotic activity for enhanced relief from gas and its uncomfortable consequences. Protease, lipase, amylase, glucoamylase, and lactase enzymes facilitate breakdown of FODMAP carbohydrates along with proteins and fats linked with bloating when malabsorbed.

Delivery Method Matters

You’ll also want to consider whether probiotic supplements come in capsule, tablet, or powder preparations when aiming to ease bloating. Each affects gut survivability differently.

Powders hold a slight edge since they’re loose mixtures able to more uniformly disperse bacteria throughout intestinal tracts compared to tightly packed capsules. But well-constructed capsules engineered to gradually release contents can achieve similar benefit.

Tablet binders and compression compromise bacterial viability much more than encapsulation and freezing used in powder and capsule production. So give tablets lower priority when anti-bloating probiotics are your goal unless special coatings protect contents.

Proven Dietary Approaches That Diminish Bloating

While probiotic supplements provide reinforcement for preventing and treating bothersome abdominal bloating, adjusting your daily diet packs the most potent punch against its discomforts.

Low-FODMAP Eating

FODMAPs are collections of fermentable carbohydrates notorious for eliciting bloating, especially in those with irritable bowel syndrome (IBS). Following a rigorous low-FODMAP diet for 4-6 weeks reliably improves bloating, abdominal pain, and other IBS symptoms by limiting intake of these problematic compounds.

After this elimination period, methodically reintroducing specific FODMAP categories pinpoints personal tolerance thresholds so you know which types to restrain long-term through careful reading of food labels.

Limit Salt, Fat, and Artificial Sweeteners

High intakes of sodium, fat, and synthetic sweeteners like sorbitol frequently trigger bloat-producing intestinal discomfort in those predisposed. Keeping your daily limits of these additives on the low end provides preventative effects.

Avoid Food Intolerances

Gluten, dairy, eggs, nuts, nightshade vegetables, and cruciferous vegetables elicit allergic or sensitivity responses in subsets of people, often manifesting through abdominal bloating after eating. Pinpointing and eliminating personal food intolerances brings relief.

Minimize Sugar Alcohols

Sugar substitutes like xylitol, erythritol, and maltitol unfortunately yield laxative side effects from gut fermentation at higher doses. Keeping intake modest helps avert outcomes like bloating, gas, and diarrhea.

Limit Carbonation

The bubbles in carbonated beverages literally deliver excess gas into gastrointestinal tracts. Even small volumes lead some sensitive individuals to feel uncomfortably bloated and gassy. Restricting sparkling drinks avoids their unpleasant aftermath.

Lifestyle Approaches Complementing a Low-Bloat Diet

You can further amplify the bloat-reducing effects of a smart diet by incorporating select lifestyle measures like:

Daily Exercise

Physical activity accelerates intestinal gas movement for faster relief from associated bloating. Moderate daily walking, yoga stretches, core strengthening, or other easily sustainable movement helps keep things flowing.

Stress Reduction

Abdominal bloating tendencies worsen during times of high stress due to intricate nervous system-intestine interactions. Employing relaxation techniques provides a countermeasure to reduce gas and spasms from a keyed-up gut.

Proper Food Chewing

Gulping down meals too quickly introduces extra air into your digestive tract that eventually manifests as uncomfortable bloating. Thoroughly chewing food allows gases incorporated during eating to dissipate before swallowing.

Adequate Water Intake

Staying well hydrated supports regularity of gastrointestinal transit to minimize stagnation of digestive contents associated with abdominal bloating incidents. Most find six to eight 8-ounce glasses daily ideal for keeping systems running smoothly.

When to Seek Medical Guidance

Occasional mild abdominal bloating after eating typically resolves on its own without intervention. But if you regularly experience moderate to severe symptoms, consider seeking tailored guidance from a healthcare professional.

A doctor can help you identify any underlying reasons for ongoing digestive woes like food sensitivities, gut infections, motor dysfunction disorders, or chronic stress reactions through appropriate testing. Pinpointing root causes makes it easier to customize balanced treatment plans incorporating dietary changes, probiotic supplements, therapeutic lifestyle adjustments, and medications as warranted for lasting relief from debilitating bloating.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.