It’s good that people fear bacteria that worsen infections and affect the body. These bad bacteria continue to knock the system out of the body. But the good thing is that we have good bacteria inside our bodies to fight the abnormality boosted by bad bacteria inside the body. These good organisms fight with the bad ones and bring back the organic and physical balance to the body. The good bacteria are called the Probiotics that scientists produce as supplements to increase helpful microbes. Probiotics are produced in the laboratory from good bacteria or yeasts. Doctors suggest probiotic supplements to cure many health conditions; bloating gas and constipation are names on the list.
Bloating is a common digestive issue that many people experience and suffer from frequently. This swollen and uncomfortable belly condition rises when the excessive gas gets trapped in the gut after a heavy meal. The bad bacteria work negatively in the fermentation of the food and produce gas excessively. Fortunately, science found the most potential and effective solution to relieve bloating gas. The solution is called probiotics which act to improve the gut along with good bacteria. Same way, probiotics help in constipation by reducing gut transit time and improve stool consistency. Here we will emphasize the best probiotic for bloating gas and constipation, where the best probiotics greatly lessen the conditions.
What Causes Bloating?
Some of the foods we eat tend to produce more gas than others. Bloating is a common issue for many of us who eat irregularly. But few people suffer more, especially those who have lactose intolerance. Some common abnormalities cause these uncomfortable bloating issues. Here are some accurate causes of bloating.
Too Much Gas
It might be the common frequency of bloating if you have gas often. If you feel more irritable bowel syndrome and acid reflux, you will probably suffer bloating more often. Check your food sensitivity and find out which food makes your stomach full.
Food Allergy
A poor diet with excessive fiber or too little fiber can contribute to bloating. Even dairy foods contain carbohydrates which can lead to imbalanced bacteria. People might not digest certain types of food properly who have sensitivity or allergy to these foods. Foods or processed foods from dairy, wheat, sugar, and gluten tend to bloat by their intolerances. Especially after eating these types of food, your gas forms fast and makes bloating.
Fast eating
Drinking or eating too fast can cause bloating. Fast eating can accumulate gas and make gas transport slower. That’s why mindful eating habit is one of the powerful habits for healthy digestive systems.
Dysbiosis
Dysbiosis mostly occurs for losing beneficial bacteria and reduction of species diversity. Certain species begin to turn the bacteria into imbalanced microbes where the beneficial bacteria and systems cannot process rich food digestion. Besides bloating, this situation can lead to other digestive issues, including constipation, diarrhea, etc. In medical terms, that is called a bacterial infection or IBS (Irritable bowel syndrome). Pathogens or bad bacteria can lead to inflammation and increase gas levels that result in bloating. Poor diet, high sugar level, and taking antibiotics may increase gas levels from bacterial overgrowth.
SIBO
SIBO is one of bacterial dysbiosis caused by an overgrowth of gut bacteria. SIBO( small Intensive Bacterial Overgrowth) is a condition when the migration of bacteria interferes and makes the condition of IBS. A large number of bacteria’s in the small intestine cause 78% of IBS that are SIOB associated.
Constipation
Constipation happens when food doesn’t digest well, and the waste takes a long time to move. Slow food movement makes your gut immobile and causes bloating. If the gut cannot flush out the waste, then there is a high chance to lead SIBO and start bloating.
Other Causes of Bloating
- Smocking
- Weight gain
- Hormonal flux
- Stress and anxiety
- Ulcer or other infection
How Probiotics Work for Bloating Gas and Constipation?
The ecosystem of bacteria is highly effective for a healthy body. Probiotic is a live bacteria that have thousands of positive effects. Probiotic boosts our colonic microbiota and reduces all the digestive problem related bloating. By improving gut microbiome, it helps our overall immune system.
Probiotic works for bloating and gas
Probiotic is a good bacteria and have a good relationship with the digestive system. These live microorganisms help to digest food, helps in your digestive functionalities, and keeps a stable, healthy life. Many types of bacteria come as probiotics; the two common classifications are Lactobacillus and Bifidobacteria. Many species act differently. Here different probiotics have different effects. The gut can be affected by the bacteria due to the fermentation of food. An imbalanced microbiome leads to produce more gas. Probiotic helps to reduce these sorts of IBS symptoms including gas and bloating.
Probiotics work for constipation
Constipation is another cause of bloating, and probiotics can help to reduce constipation. Probiotics are highly effective in reducing the time of gut transition and increasing stool frequency. Researchers found the probiotic is more popular to help all digestive issues with different strains of bacteria’s that can relieve constipation problems. People take supplements of probiotics because it is the best defense against constipation. Probiotics stabilize bacterial growth in your gut by increasing live bacteria and keeps the gut balanced and healthy.
Does Taking a Probiotic Supplement Support Digestion?
Probiotic is beneficial bacteria that provide a wide range of health benefits. The probiotic supplement helps to maintain a healthy microbial community for supporting digestive health. Probiotic increase the diversity of good bacteria. They can fight with all types of bad bacteria’s to provide recovery of imbalanced gut microbiomes. For a healthy gut system, probiotics respond effectively by reducing gut inflammation. Several studies found that probiotics significantly reduce bloating, constipation, abdominal pain, and all types of digestive issues.
Your gut has trillion of the live microbiome and makes an ecosystem that helps to keep your body healthy. Probiotic is one kind of live microorganism to solve gut-related issues. The microbiome plays an important role in the digestion process. Tough probiotic supplements contain good bacteria’s that promote the maintenance of the microbial population. Probiotic supplements help to break down fiber which is indigestible and helps to promote metabolism. Healthy microbiomes are integral parts of the digestion system. So maintaining good probiotic supplements can solve overall digestive issues. But probiotics aren’t the only remedy to improve digestion. There are other ways to follow to support digestion and stop bloating. Those are:
Low FODMAP Diet
To reduce bad bacteria, low FODMAP (Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) works great as this diet has less fermentable fibers. So that that the number of bad bacteria’s lesson as you are eating less.
Prebiotics
Contrary to FODMAP, prebiotics helps to increase good bacteria as they feed the good bacteria and help grow them in our body. With High FODMAP, prebiotics are good for digestion and additive to probiotics.
Enough Hydration
Enough liquid in our daily meal system has no alternatives to being healthy. Drinking water at the maximum amount of daily needs can ensure a proper digestive system.
Enzymes
Some digestive enzymes help to digest tough foods like FODMAP’s. Studies proved that these enzymes reduce bloating and IBS and increase digestion.
Exercise
Regular exercise works like instant therapy to reduce bloating and increase digestion. Gentle exercise always proved to be good for constipation.
How to Use Probiotics for Bloating?
Despite the fervent debate, studies show that probiotics can effectively decontaminate SIBO and decreases bloating. The low FODMAP diet combines three probiotics effective diets to relieve the IBS system, including bloating. FODMAPS (Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) generally improve digestive health, reducing inflammatory bacteria, leaky gut, and gas. High-quality probiotics contain the most powerful three categories of probiotic:
- Lactobacillus and Bifidobacteria blends
- Saccharomyces boulardii
- Soli based probiotic
Those three probiotics work to improve the gut very effectively. Probiotic strains from those three categories work together and are super powerful. On the other hand, single-strain probiotics are not as powerful as them. You shouldn’t tend to buy the most expensive probiotics; better opt for the high-quality blend. Focus on few particular areas to find out high-quality probiotics.
- A list of species
- A stated number of colony-forming units (CFUs)
- Check the manufacturing and expiration date.
- Some substance or common allergens you should avoid (glutenfree, non-GMO)
- Certified and lab tested
- Do not exceed the recommended dosages by the manufacture.
- Consider reducing dosage if you experience any side effects
- Optimal dosage can vary for the type of probiotic
- Read the label carefully
Which Probiotics are Best for Bloating Gas and Constipation?
You should be careful while buying probiotics because many commercial probiotics do not maintain their label claims and include unexpected microorganisms. It is already proven that probiotic strains matter a lot because there is a huge diversity of healthy microorganisms. There have significant differences in various aspects. A mixture of several probiotics is more powerful than a single strain. Lactobacilli live in the intestine to help break down food, whereas, Bifidobacteria live in the largest intestine and decrease regular bowel movement. That probiotic group significantly increases the bowel movement regularity and decreases digestive issues. Most people know that yogurt is probiotic, but it contains sugar that does not help bloat. In that case, plain sugar-free yogurt and fermented food like kimchi can be good options for reducing gas. A probiotic supplement is one step further than a regular food item. They provide targeted intake to meet gut needs. Clinical studies have found some best probiotics to beat the problem of bloating and gas.
- Bifidobacterium lactis Bi- 07
- Lactobacillus acidophilus NCFM
- Saccharomyces boulardii
- Bifidobacillus lactis BB-12
- Bifidobacterium infantis 33624
Final Recap
Bloating is the most common gastrointestinal symptom. Though it is a normal condition, sometimes bloating can ruin your happiness. It could even be a significant sign of an imbalanced gut. The most effective solution is eating probiotic food and taking probiotic supplements to reduce frequent bloating. In addition, probiotic carry different strains and each type have different effects. But, not to forget that there are other preventive options to reduce bloating and constipation. Drinking water, exercising regularly, and proper diet with variations in the menu can help reduce bloating and constipation.
We have tried to give you a unique insight into probiotics and how they help our gut, body, and overall health development.