The Relationship Between Gut Health And Bloating
So why is your stomach doing this to you anyway, all the tightness, pain, and pressure? Well, there are a few different causes of bloating. The most common causes are temporary water retention related to PMS or overeating fried or salty foods and eating too many sugary processed foods, which feed bad bacteria in your gut. You may also have an intolerance to something like dairy or to gluten, which could be a symptom of a more serious condition like Celiac disease.
Sometimes bloating is also a sign of small intestinal bacterial overgrowth , an enzyme deficiency, or other medical problem that needs further evaluation, explains , a specialist in integrative gastroenterology and author of Rescue Your Health. Bloating coupled with other digestive issues like constipation or diarrhea could also be a sign of irritable bowel syndrome .
Another common cause of bloating? An imbalanced microbiome. Your gut microbiome is where both good and bad gut bacteria liveit helps to regulate not only your digestion but also other functions like your mood and immune health. So when you have dysbiosis, or an imbalance between the beneficial and detrimental bacteria in the microbiome, its possible to have symptoms of bloating, says Dr. Singh. Factors that contribute to gut dysbiosis include a diet high in sugar and processed carbohydrates, consuming too many artificial sweeteners, stress, and antibiotics.
Probiotics For Bloating Gas And Distention
When it comes to bloating, probiotics can help improve the balance of bacteria in your gut , which often corrects the underlying cause of the bloating.
Research supports this hypothesis. According to a meta-analysis published in the World Journal of Gastroenterology, Probiotics were associated with less abdominal pain compared to placebo . A randomized, controlled trial in the study showed probiotics significantly reduced abdominal pain and distention in IBS patients [39
How Many Billion Probiotics Should I Take
There isnt a set standard. Most dosages range from one to ten billion CFUs that you consume once or twice a day. You may not obtain the outcomes you desire if you dont get enough CFUs. However, more isnt always better.
You might end up with gas and more bloating if you take too many probiotics for bloating in 2022. Start with a lower dosage and increase it as needed.
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Do Probiotics Cause Gas
Yes, probiotics can cause gas but this is one of the normal side effects that people may experience within the first few weeks of taking a probiotic.
These side effects should wear off once the person has taken them consistently for a while and their body has adjusted.
However, if gas and other side effects persist, you should consider changing up your probiotic to a different one, as some may be tolerated better than others.
If youre taking commercialized probiotics such as probiotic yogurt, then other ingredients such as lactose could cause a reaction in your body if you are intolerant.
In this case, anyone with allergies or intolerances should opt for a probiotic supplement instead of a food or drink, but make sure to check the ingredient list as some added ingredients can be causing gas.
How Much You Exercise
A good exercise routine may also help cultivate a more diverse microbiome, Dr. Singh says. Not to mention, the positive increase in circulation helps keep things in your digestive system moving as usual. Its actually not very intense exercise like marathon training that does the trickDr. Bishara states that moderate movement, even walking might be best for gut health.
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What Is The Quality Of The Product
If you want to buy probiotics for bloating gas and constipation that will last, you should look for quality before anything else. You should first look at the material used to make the product. You dont want something that will fall apart after a few months of use. The best way to check the quality is by reading reviews from other users who have already tried out the product. If they say that its worth buying, then it probably is. Quality can also be checked by looking at the price of the item. If its too cheap, there is likely something wrong with it.
Can Probiotics Cause Weight Loss
Probiotics can cause weight loss because they help maintain a healthy balance of good and bad microbes in your digestive system. One way they do this is by making it so that you feel full after eating a meal, which can prevent overeating and unnecessary snacking.
In addition to promoting a healthy metabolism, probiotics may promote the breakdown of fat cells.
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Natures Bounty Probiotic Gx
Image courtesy Natures Bounty
Natures Bounty GX is a daily supplement that contains 8 probiotic strains. It improves the bodys ability to absorb vital nutrients while destroying bad bacteria in the gut.
GX contains prebiotics to nourish good bacteria and improve IBS symptoms like bloating gas and abdominal pain.
Best Time To Take Probiotics For Constipation
There really is no best time to take probiotics. We recommend taking probiotics at the same time every day to get into a routine. You may want to take them on an empty stomach, either first thing in the morning or just before bed. Some people find supplements are better taken with a small snack to prevent stomach upset.
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Do Probiotics Work For Bloating And Gas
Our experts agree that, yes, taking a high-quality, targeted probiotic might be able to help you with your gas and bloating symptoms. Dr. Naga cited this study which found that Lactobacillus Acidophilus NCFM& Bifidobacterium Lactis Bi-07 were used in a clinical trial published in the Journal of Clinical Gastroenterology in 2011 that looked at its effects versus placebo for bloating. Taking these two gram-positive strains for a couple of months could help with gas & bloating depending on the cause.
However, its important to keep in mind that not all probiotics are created equal and that you might need to do some research and experimentation before landing on the right formula for your uniquely specific gut microbiome. Paulina Lee, MSHS, RD, LD, and founder of Savvy Stummy shared the following insights:
There are several kinds of probiotic strains and supplements available. Many different bacterial strains have a specific role in the microbiome. With limited insight into your unique gut, taking probiotics may be hit or miss and eventually turns into a long and expensive guessing game. There is evidence that improving your gut microbiome balance with probiotics can be helpful sometimes, but might not always be the be-all and end-all. True gut relief starts with a balanced gut microbiome by determining the root cause of where gas and bloating are coming from.
Can Probiotics Make Gas and Bloating Worse?
How Long Does It Take For Probiotics To Help With Bloating
In the University of North Carolina study, it was concluded that it took around 30-days for the probiotics to help with bloating in the probiotic group versus to placebo group.
Constipated individuals who had bloating took Bifidobacterium Lactis NH019 in a second placebo study from Finland and it was found that at a similar time frame of 28-days was how long it took for improvements to be found.
Whilst these two studies seem to indicate 1-month for probiotics to help with bloating you should also take note that other factors like a persons current gut health, medications, daily diet and cause for bloating can all influence this time frame.
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How To Choose The Best Probiotic For Bloating
- Billion bacteria
You might think billions is a lot, but not with probiotic supplements. You need to have probiotics that contain billions of organisms. Each dose can range from 5 to 100 billion colony-forming units . It can measure the potency of the product so it can have a better effect on our gut health. It is better to start low and increase when you can digest it.
- Diverse strains in probiotics
If our gut is diverse, our probiotics are too. It is better to watch for supplements that contain multiple strains. It is listed as a blend though sometimes blends can be a misleading term if you dont know how many CFU each strain contains. Some brands might contain only one probiotic species such as Lactobacillus acidophilus. The best ones contain bifidobacterium so watch out for those.
- Watch out for details
Look out for dairy-free probiotic supplements. The CFU dose of lactobacillus and bifidobacterium strains have 30 billions CFUs. It is important to read the ingredients on the label to make sure the supplements dont contain binders or fillers including lactose or cornstarch. It may cause side effects such as gas or further bloating. Watch out for them as you may be sensitive to these ingredients.
How Much Should I Expect To Spend On My Daily Probiotics
The price for supplements varies depending on the ingredients, the type of probiotic, and the brand.
There are a couple of things to keep in mind when trying to find a cheap but quality supplement: for example, buying a large quantity can save you money in the long run.
Also, remember that you don’t have to buy the most expensive one on your local store shelf. The supplements that are priced higher than others don’t necessarily mean they are better.
Other factors like where the product is manufactured, how many strains of bacteria it contains, etc., can affect its price. Some brands may charge more for their probiotics simply because they have sought out high quality ingredients and put a lot of research into making sure their supplement is effective.
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Does Drinking Water Help With Bloating
While it may seem counterintuitive, drinking water may help to reduce bloat by ridding the body of excess sodium, Fullenweider says. Another tip: Be sure to drink plenty of water before your meal too. This step offers the same bloat-minimizing effect and can also prevent overeating, according to the Mayo Clinic.
Do Probiotics Help With Gas What To Know
Many benefits come with taking a probiotic supplement, some of which are more beneficial for certain individuals than others.
People who struggle with digestive problems are frequent consumers of probiotics as they can help ease uncomfortable symptoms such as bloating, constipation, diarrhea, abdominal pain, and gas.
In some circumstances, taking probiotics can also cause gas, but this is often just an early side effect when you begin taking them and shouldnt last longer than a couple of weeks until your body has adjusted to the changes.
This article will help you understand if you could benefit from taking a probiotic supplement if you struggle with gas and also other things you need to know about gas and probiotics.
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Side Effects Of Probiotics
Probiotics may trigger some allergic reactions, according to the Cleveland Clinic, and could cause an upset stomach, diarrhea, flatulence or bloating in the first few days after taking them. The clinic cautions that it may take a little trial and error to find the best probiotic for you. If you don’t notice any benefits from a product after a few weeks, try another product with a different bacteria strain.
Also, Harvard Health Publishing recommends taking probiotics at the end of a meal to ease issues like loose stool.
Given that probiotics are already in the body, probiotic foods and supplements are generally considered to be safe, according to the Cleveland Clinic. But people with weakened immune systems or those who’ve had a surgery need to approach probiotics with caution and consult their physicians.
Your Sleep And Stress Management
Surprise, theres a link between stress and your gut microbiome health! Stress reduction is an important lifestyle factor to consider because increased stress can alter our GI motility and the composition of our gut microbiome and this can lead or contribute to chronic GI symptoms, Dr. Singh says. Plus, much of the feel-good neurotransmitter serotonin is created in the gut, so good gut health can mean a good mood.
Zibdeh recommends deep breathing exercises as a good stress management form to help the nervous system shift into rest and digest modewhich allows the gut to produce more enzymes and stimulates gut motility. This relaxation technique leads right into your sleep hygiene. You should aim for at least seven to eight hours of regular sleep, with the same bedtime and wake-up time each morning. Changes in your circadian rhythms, or your bodys sleep-wake schedule, might alter your microbiome, says Dr. Singh. Thats one more good reason to keep your sleep schedule in check.
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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.
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Balance Of Bacteria Is Important For Gut Health
Many digestive processes rely on a balance of various bacteria, which are found naturally in the gastrointestinal tract. If these bacteria fall out of balance, gastrointestinal disorders may occur, possibly including IBS.
Probiotics, which are bacteria or yeast that are associated with health benefits, may help restore this balance. Most probiotics used in IBS treatment fall under two main groups: Lactobacillus and Bifidobacterium. These probiotics are thought to assist the digestive system. Among other functions, they may strengthen the intestinal barrier, assist the immune system in removing harmful bacteria, and break down nutrients.
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Bloating & Gut Health: Understanding The Connection
There are trillions of microorganisms in the gut, collectively referred to as the microbiome. They are responsible for maintaining optimal digestive health. This convoy of bacteria protects you from digestive issues like bloating. Some common causes of gut health issues include irregular diet, inappropriate lifestyle, and medical conditions. As a result, you may feel uncomfortable and experience bloating. This is where probiotic supplements come into play.
As the name suggests, probiotic supplements for women contain probiotics live microorganisms that have evolved with humans. Probiotics are utterly efficient in treating gut health-related issues like bloating, anxiety, and weakened immune systems. Probiotics effectively restore balance in the microbiome, helping you to remove the root cause of bloating and its associated symptoms like constipation, gas, etc.
Increased Risk Of Infection
review from 2017 suggest that children and adults with severe illnesses or compromised immune systems should avoid using probiotics. Some people with these conditions have experienced bacterial or fungal infections as a result of probiotic use.
If a person has a condition that affects their immune system, they should speak with their doctor before taking probiotics.
Also, anyone using antifungal medication should wait until the infection has cleared up before taking probiotics.
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What Are Common Digestive Problems In Dogs
Dogs have a complex and sometimes delicate digestive system. Common complaints that many owners report about their pets include:
- Inflammation of the digestive tract.
- Stomach distension and flatulence.
- Irregular indigestion.
These problems can persist if not addressed holistically. Probiotic supplements can help promote digestive health in a holistic wellness regime designed to address the root causes of dysbiosis in the dogs gut. Lets find out how.
How To Choose The Best Probiotics For Bloating
Probiotics usually come in a bottle and can be taken once a day with a glass of water. However, the dose per capsule or serving may vary depending on the specific probiotic supplement that you choose.
Some probiotics are high potency, meaning they have more active live cultures than other brands. Other formulas contain different strains of probiotics that work better with certain symptoms, like bloating.
If you are wondering how to choose the best probiotics for bloating, it is important to read the label carefully and take your time researching different brands. Probiotics can be found in many grocery stores or online through retailers like the 10 best probiotics for bloating we featured in this article.
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Can You Take Prebiotics Without Experiencing Bloating
Here is where science differs from anecdotal evidence. I was inspired to write this article because Ive written and spoken publicly about prebiotics for a good few years now, and Im an avid fan of the idea of consuming them, but for the life of me I cannot digest them. Ever. No matter what. Science says when you first start taking prebiotics, you can expect an increase in gas and bloating, but after a couple weeks it will reduce to the levels experienced before. Specifically, The volume of intestinal gas producedincreased by 37% at the beginning of HOST-G904 administrationand decreased down to preadministration level after 2 week administration.
Prebiotic supplement brands may claim that their particular product doesnt cause gas or bloating, and that if you experience those effects, you arent taking the right prebiotic. That logic is perfectly sound, with one brand stating, People supplementing with digestion resistant starch sometimes complain of bloating and discomfort, especially when first trying the product or when increasing the dose. This is often the case with other prebiotics. However, this problem is generally temporary and is likely related to the microbiome adapting to increased prebiotic levels: The bacteria that can use the prebiotic more efficiently increase in numbers over time as the amount of prebiotic in the diet increases.
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