The Side Effects Of Probiotics
Since probiotic bacteria and yeast already live in and on our bodies, theyre generally safe to use for most people.
Whether you take Probiotics in a supplemental form or you get them from food, they live in your gut and can cause digestive side effects while your body adjusts to the new influx of good microorganisms.
This adjustment period should only last for a few days and can differ depending on if youre taking a bacteria-based supplement or a yeast-based one.
For bacteria-based supplements, side effects include the aforementioned bloating and gas, and for yeast-based supplements, side effects include increased thirst and constipation.
Probiotics may not be safe for people with weakened or compromised immune systems. If that applies to you, check with your doctor before taking any probiotics. If any of these side effects last for more than a few weeks, consult your doctor.
How Do We Get Prebiotics
Before recent years, prebiotics werent something you could ingest on their own. We got them solely through the food we eat. Foods high in prebiotics include onions, jicama, and bananas, to name a few. Youve likely eaten lots of foods with them and never even noticed. Once people became more aware of the importance of prebiotics, we began to add them to processed foods to increase their nutrient value prebiotics are typically labeled as inulin in packaged goods. In recent years the food, beverage, and supplement markets have been flooded with powders, capsules, bars, chips, drinks, and more touting the benefits of prebiotic fiber.
Balance Healthy Gut Bacteria
A multitude of bacteria and other microorganisms that reside in your gut make up a huge complex ecosystem where nutrients and host cells interact to keep your gastrointestinal tract functioning properly. These gut microbiota help digest food, destroy disease-carrying cells and produce vitamins, according to the National Center for Complementary and Integrative Health .
Unbalanced gut microbiome is one of the major reasons for most digestive issues such as bloating, cramping, intestinal gas and stomach inflammation, says the Probiotics Council. Bacterial balance in the gut can be disrupted due to factors such as chronic illness, poor diet, stress or medication.
Many diseases have been associated with the impairment of gut microbiota, according to a report in the Médecine et Maladies Infectieuses published in January 2014. Some foods contain functional components, called probiotics, that contribute to the health of the internal flora of your gut and may help stimulate the growth and activity of desired microorganisms.
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Can Prebiotics Cause Gas
We talk a lot about probiotics, but taking a prebiotic is just as important for your gut health. Prebiotics are non-living, non-digestible ingredients which feed all that good bacteria that your probiotics are bringing you. That bacteria has got to stay alive too!
Dietary fiber is one of the best prebiotics. But the problem is, most Americans dont get enough of the right kinds of fiber. So the alternative option is supplements the problem with that, though, is that they are often derived from fiber or carbs, and cause gas and bloating.
We created a prebiotic supplement that uses a novel bacteriophage thats free of starch and fiber which gives you all of the benefits of prebiotics without any of the discomfort.
Remember that probiotics side effects, like gas, stomach pain or bloating, is just your body is getting used to the amount of good bacteria working to get your gut healthy. In the meantime, reduce the amount of complex carbs and fibers youre eating to limit further.
Choosing Probiotics For Bloating
Probiotic manufacturing is not highly regulated by the U.S. Food and Drug Administration , which means you should be careful when buying them. One study of 26 commercial probiotics concluded none fully supported their label claims, and some of them contained unacceptable microorganisms .
You dont need to purchase the most expensive probiotic supplements, but you should be wary of quality. Here are some tips for choosing high-quality probiotic supplements.
Choose Probiotic Supplements With:
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Prebiotics are food for your good bacteria. While prebiotics or prebiotic fiber may be generally good for your digestion, these are often high FODMAP foods. Its common for prebiotics to flare IBS symptoms like bloating. I recommend waiting to introduce prebiotics until you are well through your gut healing process.
Prebiotics are commonly used as additives in probiotic supplements. Make sure to read your probiotic supplement labels to avoid inadvertently using prebiotics.
If youre not sure how to eat a low FODMAP diet, it may be helpful to meet with a health coach or nutritionist for support.
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How Do You Know Probiotics Are Working
Hannah Kleinfeld
Probiotics are the good bacteria in the gut which help support a healthy gut microbiome. Some positive effects of probiotics include fighting off bad bacteria, improving digestion and regulating bowel movements, supporting the immune system, and helping with weight loss.
Your gut contains billions of good bacteria that support many critical functions in your body, including digestion, nutrient absorption and the immune system. This world of good bacteria is referred to as your gut microbiome.
Environmental factors such as a diet of overly processed foods, certain medications and stress can disrupt this ecosystem of good bacteria living in your gut. When the ecosystem of gut bacteria gets disrupted, ailments such as digestive discomfort, irregular bowel movements, more frequent illness and allergies can develop.
Over the past few years, probiotics have become one of the most popular supplements. Probiotics are dietary supplements that consist of some of these many good bacteria that live in a healthy gut and that can help rebalance and strengthen your gut microbiome.
Probiotics can help with improving digestion, gut health and overall wellbeing. So, lets say you were to start taking a probiotic supplement which in our opinion, almost everyone should how do you know that your probiotic is working?
How Probiotics Reduce Bloating
Probiotics may help reduce bloating and gas, especially when you have stomach problems. But, did you know probiotics can cause bloating as a side effect?
If youre new to taking probiotics, especially some of the more common supplements found in the stores, you may experience some bloating and constipation right at first. The probiotics can make you bloated simply because you arent used to the healthy effects!
Some of those healthy effects include better digestion, better nutrient absorption, better utilization of healthy fibers, and generally an overall healthy diet.
So, what happened? Why is this happening to us? Before the advent of processed food, many people preserved the food harvest by fermentation. Probiotic bacteria cause fermentation . This introduced lots of probiotics every day with every meal.
Today, fermented foods get snubbed, and people have to purchase supplements or specially fermented foods to get their probiotics.
When we go back to getting healthy probiotics, not only is a huge adjustment for our way of thinking, its a huge adjustment for our digestive system and it takes a little time to get used to it. For most people, the bloating and gas only lasts a couple of days to two weeks. Then, it should go away.
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The Violent Death Of Bad Bacteria
Harmful microorganisms often die a violent death while releasing toxins. Bad microorganisms often colonize the gut in groups scattered in different places. When a colony is reached by probiotics, they are disturbed and might form pockets of resistance until defeated. This can be a reason why symptoms come and go for some time until they subside.
Sufferers of candida overgrowth need a stricter protocol.
Foods with biogenic amines can also cause bloating in sensitive individuals.
If probiotics cause bloating, try lowering the dose.
Why Do Probiotics Sometimes Cause Gas
“Many people can get gas or bloating in the first week or two ,” functional medicine doctor and mbg Collective member Amy Shah, M.D., once told mbg. This happens because “it’s a new bacteria for your ecosystem,” she explains.
According to integrative medicine doctor Bindiya Gandhi, M.D., “Everyone’s microbiome is always changing.” If you’re suddenly introducing a new bacteria to the environmenteven if it’s a good bacteriathe microbiome will have to adjust. “This usually happens when someone has a gut imbalance of good and bad bacteria,” Gandhi adds.
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Some Probiotic Strains Promote Obesity Instead
Ongoing studies into the use of probiotics and bacteria suggest that some strains can in fact promote obesity. Lactobacillus Acidophilus is one such strain, and has shown to alter gut bacteria levels to such an extent that it actually promotes cellular growth. This is why some of these forms of probiotics are administered to livestock with the purpose of fattening them up.
It is essential to read the labels on any products before purchasing. Avoid Lactobacillus Acidophilus and opt for Lactobacillus Gasseri instead.
Lactobacillus Gasseri or L Gasseri is a thermogenic probiotic, which means it has the ability to generate heat in the body with the purpose of metabolizing fat.
Studies have clearly shown the “anti-obesity” effects of this particular probiotic strain and its benefits to healthy weight management.
Commercial Probiotic Foods And Drinks Are Overloaded With Sugar
There is the common misconception that a probiotic food or drink is a healthy product. This isnt necessarily the case. These products are often typical yogurts, and other drinks, with a higher probiotic count. Researchers at the University of Reading have analyzed the contents of probiotic yogurts. and concluded that the combination of milk proteins, lactose and sugar, all help to increase the survival rate of the bacteria. Therefore, there is a good reason why manufacturers place these probiotic strains in these yogurts in the first place.This can mean good news and bad news for consumers. We all want products that are effective and yogurt can be more appealing than supplementation. However, high sugar content isnt going to help those weight loss efforts.
For anyone looking to manage weight, consider reducing the consumption on such products. Its perfectly alright to enjoy it once in awhile or even daily, but do make sure it is part of a healthy diet with plenty of exercise to burn off those extra calories.
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How Do Lifestyle Factors Come Into Play
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As we mentioned earlier, no supplement or vitamin will ever serve as a one-pill wonder or magical cure-all . Therefore, it’s fortuitous to be realistic regarding other factors that can come into play and could possibly impact the efficacy of a probiotic.
“Stress, medications, travel, and a poor diet can all throw your microbiome off balance, which can lead to undesirable symptoms like digestive distress, gas, and bloating,” Heim tells us. And especially in terms of diet, some foods can cause some issues. For instance, vegetables can be problematic in addition to certain types of sugars.
“A diet that’s low in FODMAP , monosaccharides , and sugar alcohols , such as sorbitol, mannitol, xylitol, and maltitol) may help keep bloating at bay,” Lin tells us. “Foods are composed of short-chain carbohydrates, which are known to feed the beneficial bacteria in the gut, which essentially is like throwing a party in the colon, creating gas, drawing in water, and more. For a person dealing with bloating, this may increase their symptoms.”
That being said, one lifestyle factor that can enhance your probiotic and naturally lessens bloating is exercise, as it has been shown to increase the motility of the gut and keep gas from sticking around too long in the digestive tract.
Small Intestinal Bacterial Overgrowth
A reduction in stomach acid can, in some cases, lead to an overgrowth of colonic bacteria living higher up in the digestive tract than is usual This condition is known as SIBO which stands for Small Intestinal Bacterial Overgrowth. SIBO manifests when bacteria from the colon migrate upwards in to the small intestine, which interferes with digestion3. It results in the fermentation of carbohydrates in the small intestine, leading to an increase in hydrogen gas production. This increase in gas causes upper abdominal bloating, and sometimes other symptoms such as nausea and pain in the upper abdomen . Health professionals can read more about this condition in the Professionals site: Small Intestinal Bacterial Overgrowth
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Possible Side Effects Of Probiotics
Probiotics are living bacteria and yeasts that provide health benefits when consumed in large amounts.
They can be taken as supplements or consumed naturally through fermented foods like yogurt, kefir, sauerkraut, kimchi and kombucha .
The health benefits of probiotic supplements and foods have been well documented, including a lower risk of infections, improved digestion and even a reduced risk for some chronic diseases .
While there are many health benefits linked to taking probiotics, there can also be side effects. Most of these are minor and only affect a small percentage of the population.
However, some people with serious illnesses or compromised immune systems may experience more severe complications.
This article reviews the most common side effects of probiotics and how to reduce them.
Can You Take Too Many Probiotics
Taking too many probiotics is not a common issue. For those who have taken too many probiotics , they will likely experience gut disruptions and gastrointestinal side effects.
Probiotics are generally safe regardless of the amount taken, and any side effects are generally mild. It is impossible to take a toxic level of probiotics. The most common side effects of taking more probiotics than you can tolerate are gas, bloating, and diarrhea. These side effects can be treated individually and are generally corrected after 24 to 48 hours and stopping the probiotics until they are resolved.
It can be tempting to discontinue probiotic use altogether after a negative experience out of fear of another bad reaction, but simply reducing your dose and taking your probiotic as directed should prevent further issues. It is important for those with a weakened immune system or serious illness to discuss probiotic use with their healthcare provider before starting a probiotic regimen.
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Take Probiotics Before Bedtime
Taking probiotics immediately before bedtime on an empty stomach may help to reduce gas and bloating. Your gut is relatively inactive at night, but probiotics can produce gas when combined with certain foods. Taking food on an empty stomach ensures that the probiotics dont have any obstacles in the way, which also allows more of the live bacteria to reach your large intestines.14
Could You Benefit From A Probiotic Supplement
While there are several potential benefits of probiotics, its important to get educated before you increase your probiotic intake.
Lactobacillus Bifidobacterium.
When you go to the grocery store, youre likely to see a number of items containing probiotics, these friendly microorganisms that are most commonly bacteria and sometimes a type of yeast.
And thanks to their popularity, you can find everything from probiotic smoothies, chocolate, and granola bars to probiotic supplements and powders.
Though theyve become more prominent over the last two decades, Probiotics have actually been consumed by humans in one form or another for more than 100 years, says Susan Lucak, MD, a gastroenterologist in New York City and a special lecturer at the College of Physicians and Surgeons of Columbia University.
The two most common types of probiotics found on the market are species of good bacteria called Lactobacillus and Bifidobacterium. While their manufacturers claim that probiotics have a number of overall and digestive health benefits, supplement dosing and the included strains vary widely, and not everyone needs one.
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When Should You Stop Taking Probiotics
Side effects from probiotics are usually not life-threatening. And in many cases, they go away on their own. But if they dont or they got worse, call your doctor immediately. Your doctor will know if the symptoms are caused by probiotics or something else entirely. When it comes to your health, and with everything else in life, always err on the side of caution.
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Reduce Intake Of Complex Carbs
Complex carbohydrates such as vegetables, legumes and grains can produce a lot of gas. Consider reducing them or cutting them out altogether.
But if you love eating these foods, consider a digestive enzyme supplement. Digestive enzymes stop gas by breaking down complex carbs. They also stop indigestible sugars getting into the large intestines where they can ferment and produce gas.
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Probiotics Side Effects Are Usually Only Temporary
Most of these side-effects only occur in a handful of cases. They usually only last for a short period of time after starting a probiotic regime, and will go away as your body adjusts.
If the side effects are caused by your gut adjusting and rebalancing, the worst thing you can do is stop taking the probiotic!
If your side effects are caused by an allergy or intolerance, or by an excess of histamine, you may want to look for a different probiotic or stop taking probiotics altogether.
Speak to your healthcare provider to determine the best course of action for your gut health and overall wellbeing.
are living bacteria that provide countless health benefits when ingested. These bacteria are naturally occurring in the gut but canand shouldbe replenished through external means. The gut contains beneficial bacteria that make up the microbiota and plays a key role in maintaining health in both the body and mind. A healthy gut keeps the digestive process working smoothly, which prevents free radical and toxin build up in the body known to lead to many acute and chronic illnesses
It is also thought that probiotics secrete substances that trigger the immune system to react more strongly, thereby preventing pathogens from being able to take root and cause illness.
