When To Start Taking Probiotic Supplements
Be careful when you start experiencing unavoidable digestive health issues like inflammation in the digestive tract, irregular bowel movements, pain and discomfort in the stomach, acid reflux, irritable bowel syndrome and bloating. They all indicate that your gut health is deteriorating, and you should start taking probiotics to support it.
Take it even more seriously when additional symptoms like frequent urinary tract infections, mood swings, joint pain, and disrupted sleep kick in.
Check For Lactose Intolerance
Lactose is a sugar found in milk.
Your body needs an enzyme called lactase to break down lactose. However, most people dont produce enough of this enzyme to break down lactose once they reach adulthood. The resulting condition is called lactose intolerance (
- Increasing your fiber intake. Aim for 1830 grams per day of both soluble and insoluble fiber from whole grains, fruits, vegetables, nuts, and seeds.
- Drinking adequate fluids. Drink 68.5 cups per day of water and other fluids.
- Exercising regularly. Walking, jogging, swimming, or bicycling for about 30 minutes each day may help keep your bowels moving regularly.
Keep in mind that you may need to increase your soluble fiber intake with caution, as this type of fiber is fermented in your colon and may contribute to bloated feelings .
Additionally, adding fiber to your diet too rapidly may worsen constipation, so its important to increase your intake slowly. Aim for an intake of 25 grams per day for women and 38 grams per day for men .
While constipation may be relieved with medication, certain types like bulk and osmotic laxatives may make bloating worse, so talk with your doctor about your symptoms to determine whats best for you (
Finally, high amounts of fats in your intestine may retain gas and increase the sensation of bloating. This may be why people often report feeling bloated after fatty meals .
Introduce A Low Fodmap Diet
FODMAP refers to fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. You can find these specific carbohydrates in specific foods. FODMAP, however, causes several digestive health hazards like dysbiosis, SIBO, etc. it happens because FODMAPs are high in starches and complex sugar.
Besides, they feed gut bacteria and push them to proliferate. This may also call for fructose malabsorption, eventually leading to bloating and pain in the abdomen. Therefore, switch to a diet that is low in fermentable foods. It will help reduce the chances of bacterial overgrowth
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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.
What Is The Best Probiotic For Ibs
Before you rush out to buy a daily probiotic, theres a few things you need to consider. The first is that there are different types of IBS, and so there are different probiotics suitable for the different types. So, it pays to do your research into IBS and probiotics first.
Finding the best probiotic brands for IBS depends on your IBS type, your symptoms, and your microbiome. When it comes to probiotics and IBS, there is often a trial and error process involved to find which bacterial species and their strains work best for you.
If you want to know more about the composition of your own gut microbiome, an Atlas Microbiome Test can give you unique insight into your gut bacteria and how they influence your health.
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Phillips Colon Health Daily Probiotic
Image courtesy Bayer
Phillips Colon Health contains probiotics that help increase your bodys ability to absorb vital nutrients while destroying bad bacteria in the gut.
Phillips colon health supplement also reduces constipation, bloating, gas, heartburn, diarrhea, and cramping. It is a safe alternative to other over the counter medications for constipation and abdominal pain.
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:
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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The Microbiome And Bloating
The microbiome is made of billions of different bacteria that include good bacteria like Lactobacillus, Bifidobacteria and bad bacteria like Enterobacteriaceae, Clostridia but usually, if you have enough good bacteria in your microbiome, they do a good enough job of crowding out the bad bacteria.
Through modern life, antibiotic usage, and a western diet high in processed foods the balance of bacteria in the microbiome can shift allowing the bad bacteria to take over.
The microorganisms in your microbiome are important for things like immunity, cortisol production, and things like mental health through the gut & brain axis.
When you experience issues with your microbiome you may start to notice digestive side effects. like diarrhea, gas, anxiety, gastritis, and of course bloating which is what this probiotic’s guide will be about.
Research has shown that certain probiotic strains may be able to work to fix dysbiosis and potentially reduce bloating.
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 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 person’s current gut health, medications, daily diet and cause for bloating can all influence this time frame.
What Is The Best Time To Take Probiotics
While it doesn’t necessarily matter what time of day you take a probiotic, it’s probably a good idea to give yourself some time to adjust before going to bed.
Taking a probiotic supplement just before bed is not advised because your body needs some time to rest and recover from the day. This will allow the beneficial bacteria in your supplement to have enough time to reach a high presence in your gut without being slowed down by other body processes.
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What Are The Best Probiotics For Bloating
Probiotics are friendly or good bacteria that occur naturally in the human body and some of the most popular products on the market are probiotics for bloating. There are many commercial products available in the market, which contain probiotics as a supplement.
Researchers point out to a number of advantages of including probiotics in your diet.
Reducing bloating is one of the key health benefits that certain types of probiotics have and it is a great answer if you are looking how to reduce bloating. This guide will help you understand how probiotics for bloating can restore your gut to full health and slim down in the process.
Let us first take a look at what exactly are probiotics and what are the causes of bloating.
Expert Tips For Choosing Probiotics
Probiotics come in two forms: live cultures such as in yogurt or in a dormant form, such as those found in capsules. If you want to try probiotics, here are tips to help you choose.
One advantage to probiotics in food is that they may also contain other beneficial ingredients, such as dietary fiber, which also promotes digestive health. But most experts agree that its a matter of preference whether you consume probiotics in your diet or as supplements.
Watch the expiration date. Because probiotics are living organisms, the amount placed in the container or capsule when it was manufactured may not be the same as when you consume the product. You must use these products before the expiration date to be sure the probiotic is still effective.
Play detective. If your doctor recommends a specific species and strain of probiotic, be aware that you may have a difficult time finding it. Many manufacturers dont tell you exactly which strain is in their product they only list the species . If youre looking for a specific strain of probiotic and its not listed on the label, call the manufacturer and ask. This information might also be on the companys website.
Buyer beware. To avoid being scammed, dont order products online unless you know and can trust the site. Keep in mind that the price of probiotics can vary tremendously, and a higher cost doesnt necessarily mean the products are of higher quality.
Additional reporting by Erica Patino
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Probiotics Linked To Brain Fog Severe Abdominal Bloating
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Using probiotics can lead to bacterial growth in the small intestine, causing brain fog and rapid abdominal bloating, according to research published in Clinical and Translational Gastroenterology.
In a press release, Satish S.C. Rao, MD, PhD, FRCP, of the division of gastroenterology and hepatology of the Medical College of Georgia at Augusta University, said he and his colleagues found large colonies of bacteria in patients small intestine that were producing high levels of D-lactic acid. While probiotics have been linked to D-lactic acid and brain fogginess in patients with short bowel syndrome, Rao said this appears to be the first time it has been documented in patients with an intact gut.
This is the first inroad, he said in the press release.
For the study, Rao and colleagues sought to determine if brain fog, gas and bloating were associated with D-lactic acidosis and small intestinal bacterial overgrowth .
They evaluated 30 patients with gas, bloating, brain fog and negative endoscopic and radiological tests, as well as eight patients without brain fog. They checked for SIBO using a glucose breath test and duodenal aspiration/culture and collected urinary D-lactic acid, blood L-lactic acid and ammonia levels.
Investigators reproduced brain fog in 22 of 30 patients after they underwent an overnight fast and consumed 75 g of glucose.
Are There Any Side Effects Associated With Taking Probiotics For Menopause Relief
There are many different types of probiotics available on the market, and they are often marketed as a way to relieve menopause symptoms. But does this hold true? Are there any side effects associated with taking probiotics for menopause relief?
Probiotics are generally safe for most people, although they can cause side effects. Temporary gas, bloating, constipation, and thirst are the most prevalent adverse effects.
However, there are many studies showing that the alternative side effects are better managed with probiotics than without. As always it is best to consult with your doctor and be prepared to experiment with different strains and doses of probiotics to find what works best for you.
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Best On The Go: Renew Life Ultimate Flora Probiotic Extra Care Go
Improves digestive balance with 12 probiotic strains
Delayed-release design survives stomach acid
No refrigeration necessary
Effects may be subtle
A major obstacle when it comes to staying consistent with taking probiotics is that many of them need to be refrigerated. Refrigeration keeps bacteria viable and supports overall efficacy. Finding a probiotic that ensures potency not just at the time of manufacture, but at the time of purchase is difficult.
Renew Lifes On The Go Probiotic takes away the stress of refrigeration. Renew Lifes Extra Care probiotics provide 50 billion live cultures from 12 different probiotic strains, designed to re-establish digestive balance. Ensuring quality and potency through expiration, Renew Lifes capsules are designed to be delayed-release, making sure the contents make it past the acidic environment of the stomach. As a bonus, these probiotics do not need to be refrigerated, a plus when shipments might be delayed, routines are disrupted by travel or emergency times without refrigeration.
Type: Capsules | Colony Forming Units: 50 billion | Dosage: 1 daily | Certified: Non-GMO, gluten-free, soy-free, dairy-free
Price at time of publish: $20
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How Probiotics Might Be Bad For You
Because these good bacteria already exist in the body, theyâre considered safe for most people. But there are some things to consider.
They can trigger an allergic reaction. They might cause mild stomach problems, especially the first few days you start taking them. You might have stomach upset, gas, diarrhea, or bloating. Those symptoms usually go away after your body gets used to them.
If you have an immune system problem or another serious health condition, you may have a greater chance of issues. Some reports have linked probiotics to serious infections and other side effects. The people most likely to have trouble are those with immune system problems, people whove had surgery, and others who are critically ill. Dont take probiotics if you have any of those issues.
Always talk to your pediatrician before giving probiotic supplements to your child. If youre pregnant or nursing, you should also talk to your doctor before you try one.
Most probiotics in the U.S. are sold as dietary supplements. That means the companies that make them dont have to test their products and show that they work or that they are safe. More research is needed to confirm that probiotics are safe and effective.
Ask your doctor which probiotics are the right ones for you. Be sure to stop taking them if you have any problems.
Best Probiotics for Gas and Bloating- A Review
It contains various health benefits among which are:
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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.
What Are Some Of The Most Common Ibs Symptoms
IBS or Irritable Bowel Syndrome is a condition that impacts the large intestines. Bloating, abdominal pain, diarrhea, cramping, gas, etc., are some of the most common signs that you might be having IBS. Remember, its a chronic disease that requires treatment for a long tenure. Besides, if you are facing any of these symptoms, start taking good care of your diet.
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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.
Can Probiotics Help With Gas And Bloating
Probiotics are found in many fermented foods, such as yogurt, sauerkraut, and kimchi.
These live pathogenic bacteria can also be taken in supplement form.
Probiotics have many health balance benefits, including improving gut health, boosting the immune system, regulating the gut microbiome, and reducing functional abdominal bloating.
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