Consume Prebiotics And Probiotics Together
Prebiotics can provide the necessary nutrient for probiotics to feed on so they wont ferment your stomach food. Examples of prebiotics are asparagus, artichokes, and bananas.
Some probiotic supplements combine prebiotics in their formula. It makes it easy to use without external prebiotic sources.
An example of a probiotic supplement with prebiotics is the Probiology Gut+.
See what it looks like:
It has enough prebiotic fiber to nourish the probiotic bacteria in the small intestine. Another advantage of Probiology Gut+ is that it has bacteria strains like Lactobacillus Acidophilus and Lactobacillus plantrum. They both reduce IBS symptoms like cramping, stomach upset, and bloating.
Allergies & Opportunistic Infections
Apart from brain fog and gastrointestinal effects, probiotics can occasionally have more severe consequences, including allergic reactions and opportunistic infections.
In immune-compromised individuals, for instance, probiotics are capable of triggering infections. Although it occurs rarely, when patients have compromised immune systems, probiotics can cause serious bloodstream infections, explained Pieter Cohen, MD, author of a recent article entitled Probiotic SafetyNo Guarantees published late last year in JAMA Internal Medicine.
Cohen, an assistant professor at Harvard Medical School and internist at Cambridge Health Alliance, who is an outspoken critic of dietary supplements in general, pointed out that dozens of case reports describe instances of fungemia and bacteremiathe presence of fungi/yeasts or bacteria in the bloodstreamin patients taking probiotics, particularly those with weakened immunity :1577-1578).
Critically ill patients, individuals whove undergone surgery, and very sick infants are also at higher risk for experiencing adverse events when supplementing with probiotics, according to the National Center for Complementary and Integrative Medicines web page on probiotics.
Do Probiotics Cause Bloating Learn How Probiotics Work
It is indeed necessary to feed our gut with probiotics. However, you might be already questioning why you end up feeling bloated after taking them? Do probiotics cause bloating? Why does it happen when it should be beneficial to our digestive health?
Yes, probiotics may cause bloating, but on rare occasions. Taking probiotic supplements is usually safe when used as directed. Just in case you end up experiencing the side effects, there are a few tips that we can share with you to overcome this condition.
Read on to find out how probiotics can cause bloating, why it happens, and how to deal with it.
Let’s dive in!
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Which Probiotics Work Best
Not all probiotics are equal whether they work, and how quickly, may depend on a number of factors, including the specific types of bacteria.
Lactobacillus strains which are present in yogurt and fermented vegetables have been linked to less bloating in people with digestive pain and bowel disorders, and reduced gas production.
Bifidobacterium strains also present in similar foods, as well as kefir and buttermilk seem to be most helpful for increasing how often you poop.
The existing makeup of your gut microbiome will also play a role in whether probiotics help you with bloating and how quickly they might relieve your symptoms.
Remember, the range of good and bad bugs that live in your gut is unique to you, so how your body will react to probiotics will likely be personal.
To learn more about which gut bugs you have and how your body responds to different foods, you can take the ZOE at-home test.
Can Probiotics Make Bloating Worse
Probiotics are generally safe and effective for most people. However, some people may experience side effects such as gas or bloating when they first start taking probiotics. If this happens, try reducing the dose or taking the supplements with food. You may also want to try a different probiotic supplement.
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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.
How Poor Gut Health Can Further Influence Weight Gain
In addition to causing your body to form fat cells, Imbalances in the gut microbiome can contribute to weight gain by encouraging water retention and inflammation.
There is a strong link between inflammation and obesity. It can also cause further gut disorders such as inflammatory bowel disease.
All things considered, when your gut health begins to deteriorate it can put you at the top of a very slippery slope.
Irregular bowel movements, stomach pain, stomach bloating and poor immune health should not be ignored.
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How Do Probiotics Work
The main job of probiotics, or good bacteria, is to maintain a healthy balance in your body. Think of it as keeping your body in neutral. When you are sick, bad bacteria enters your body and increases in number. This knocks your body out of balance. Good bacteria works to fight off the bad bacteria and restore the balance within your body, making you feel better.
Good bacteria keeps you healthy by supporting your immune function and controlling inflammation. Certain types of good bacteria can also:
- Help your body digest food.
- Keep bad bacteria from getting out of control and making you sick.
- Create vitamins.
- Help support the cells that line your gut to prevent bad bacteria that you may have consumed from entering your blood.
- Breakdown and absorb medications.
This balancing act is naturally happening in your body all of the time. You dont actually need to take probiotic supplements to make it happen. Good bacteria is just a natural part of your body. Eating a well-balanced diet rich in fiber every day helps to keep the number of good bacteria at proper levels.
Small Intestine Bacterial Overgrowth
Probiotics can be linked to small intestine bacterial overgrowth. This is the excessive growth of bacteria in the small intestines. An abnormal high quantity of bacteria in the small intestines, caused by consuming too many probiotics or some other reason, increases food fermentation. As the food ferments, it produces gasses such as methane and hydrogen .
Continuous release of these gases over a short period may lead to bloating, abdominal pain, and nausea. In the long run, bacterial overgrowth in the intestines can lead to interstitial mucosal inflammation. This is dangerous since it can damage the villi, intestinal tract and also thin the mucus membrane .
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Are There Any Storage Instructions For Probiotics
Several probiotic strains are very fragile and need to be protected from heat, oxygen, light and humidity. The probiotics might start to break down or die if they are exposed to these elements. Because of this, you may need to refrigerate your probiotics or store it in a particular place. Refrigerating certain probiotic strains ensures that theyre still viable when you go to use them and will still provide the full benefit of the probiotic. Always read the labels on any probiotic product you purchase to make sure you store it correctly and use it within the expiration date.
Is It Safe To Take Probiotics During Pregnancy
Most experts say that it is perfectly fine to take probiotics during pregnancy because your baby gets their first dose of healthy bacteria from you when they are born through breast milk or vaginal delivery.
Your gut health will be directly related to how well your own digestive system and immune system are operating, which means that you need to take care of yourself during pregnancy.
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Gut Health And Bloating
The gut is made up of trillions of live organisms, collectively known as the microbiome. This ecosystem of bacteria plays a huge role in keeping us healthy and happy. You can learn more about these fascinating bacteria by reading: The microbiome – all you need to know. If youve done some reading about the gut, you might also have heard about probiotics. Probiotics are live microorganisms that have co-evolved alongside humans. They have been shown in research to help with gut related issues such as bloating1, anxiety2, and immune health3.
To learn more on how probiotics may help with other aspects of health, including immune health, gut health, women’s health, children’s health and during pregnancy head over to our article Benefits of probiotics.
Bacteria are no longer the enemy. Research shows that by restoring balance in your microbiome with probiotics, you may be one step closer to getting to the root cause of your bloating and other related symptoms, such as gas and constipation.
When Taken In Excess Probiotics Can Be Dangerous
People at higher risk for adverse effects, like infection, of taking too many probiotics are those with serious illnesses or weakened immune systems, according to the National Center for Complementary and Integrative Health.
If you fall into either of those categories, itâs important to consult your doctor before taking probiotics.
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Risk Of Adverse Reactions
If youre allergic and intolerant to many foods, then its wise to read the labels of any probiotic supplements you buy carefully. Some of these supplements may contain common allergens such as dairy, soy, and eggs. Such supplements should be avoided by anyone with allergies since they may trigger allergic reactions .
In the same vein, if you are allergic to yeast, consider taking bacteria-based probiotics instead of yeast-based ones .
You arent lucky either if you are lactose intolerant. For one, lactose is one of the ingredients in these supplements . You may increase bloating and flatulence if you take lactose-containing probiotics. Therefore, its best to choose lactose-free options instead.
Whats more, some probiotic supplements contain prebiotics. These are simple plant fibers that the bacteria use as food, but you cannot digest them. The most common prebiotic is lactulose . When a supplement contains both a prebiotic and a probiotic, it is referred to as a synbiotic .
Some individuals may experience flatulence and bloating when they consume synbiotics.
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So Do Probiotics Cause Gas And Bloating
The short answer is that yes, some people do experience an increased amount of gas/bloating after taking probiotics. Gas is the bi-product of rapidly changing gut microbiota . This is a temporary, but normal, side-effect and should clear up soon after beginning your new regimen.
When you take probiotics, youre altering your gut flora. Anytime you make changes to this system , it can lead to things like gas, bloating, and flatulence. Gas is a bi-product of changing gut bacteria.
Even though probiotics are good for you, you may have to endure a bit of discomfort in the beginning. Kind of like when you were a kid and your parents had to convince you to eat your vegetables or take your medicine. It may be uncomfortable at first, but youre better off for it in the long run.
Some people dont experience gas, bloating or any side effects at all from taking probiotics. Your experience may be different, and thats OK.There are a wide range of reactions to probiotics that are completely normal.The good thing is that for those who do experience side effects from probiotics, they usually go away after taking them consistently for a few weeks.
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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, its 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 thats 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.
Watch Your Fiber Intake
Fiber is a type of plant-based carbohydrate that the body cant break down. This causes gas build-up in some people.
Most people who experience bloating as a result of dietary fiber do so after theyve deliberately increased their fiber intake. Fiber has a lot of health benefits, such as regulating blood sugar and creating a long-lasting, healthy feeling of being full. So dont cut out all fiber.
But if you have recently increased the amount of fiber youre consuming, and started experiencing bloating after you eat, slow down the fiber increase. Nutritionists often recommend slowly increasing fiber in your diet, if necessary, in order to give your body time to adjust.
Additionally, make sure to drink enough water with your fiber. Hydration helps move the fiber through your system, so it doesnt create as much gas build-up.
If you do find that you eat more than the recommended amount of fiber , though, consider cutting back to help reduce bloating. Cut down on fiber by reducing the amount of whole grains and beans/legumes you eat. Other high-fiber foods include apples, broccoli, and Brussels sprouts.
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Treating Gas And Bloating
Belly bloat and gas pains are most often treated with dietary changes and lifestyle modifications. Changing what you eat may help reduce the amount of gas that you produce or help gas move through your system more quickly. Some find that keeping a journal of what they eat may help to pinpoint problem food items, while others find that smaller portions and making a point to thoroughly chew food is more effective.3
If youre a smoker, you might be swallowing excess air with every cigarette. Quitting can drastically affect your overall health, as well as reduce the potential for gas pains. Regular exercise has been found to be beneficial to your digestive system. It reduces the risk of constipation, which can cause a buildup of gas in your colon, leading to uncomfortable bloating.3
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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Bloating is a common, yet distressing, condition, with millions living with a tummy that expands like dough rising in an oven. There are many reasons for bloating, including: Undiagnosed coeliac disease . If the bloating tends to get worse after you have eaten gluten-containing foods such as pizza, bread or cakes, its a. How long does bloating last after a meal? In most cases, the feeling should disappear after the stomach is emptied. This process can take between 40 to 120 minutes or longer, … Common side effects of too many probiotics can lead to bloating, gas, and nausea. People at greater risk of dangerous side effects are those with a weakened immune.
The most important step to stop bloating after meals is to figure out why is it happening in the first place. Only then can you take active measures to make the necessary lifestyle modification to get rid of it. … A 2011 study showed that the probiotics helped 60 participants to reduce bloating. Probiotics are found in supplements or in.
Jul 27, 2022 · Taking a probiotic daily keeps your microbiome in balance, which promotes a healthy GI tract, relieves digestive discomfort, promotes a regular bowel pattern, and supports overall wellness. When you stop taking a probiotic, it creates an opportunity for the harmful bacteria to grow and overpopulate your gut microbiome..