Digestive problems like bloating, gas, and constipation are common and can make you feel uncomfortable. While improving your diet and making lifestyle changes can help, probiotics offer a natural solution.
Probiotics are beneficial bacteria that live in your gut and help keep your digestive system healthy. They can help relieve bloating, reduce gas, and improve constipation by restoring balance to your gut.
In this post we’ll look at the best probiotics for bloating, gas, and constipation, focusing on the most effective strains and products.
Table of Contents
How Probiotics Help Your Digestive System
Probiotics work by adding good bacteria to your gut, which helps your body break down food, absorb nutrients, and maintain healthy bowel movements. Sometimes, the balance of bacteria in your gut is disrupted, leading to digestive issues like gas, bloating, or constipation.
Probiotics, especially strains like Lactobacillus and Bifidobacterium, help restore this balance and improve digestion.
Best Probiotics for Bloating
Bloating happens when excess gas is trapped in your digestive system, often caused by poor digestion or an imbalance of bacteria. Probiotics can help reduce bloating by promoting better digestion and preventing the formation of excess gas.
- Lactobacillus acidophilus: This probiotic strain helps break down lactose, which can reduce bloating, especially in people who are lactose intolerant.
- Bifidobacterium breve: Known for easing bloating and abdominal discomfort, this strain helps balance gut bacteria and supports better digestion.
- Lactobacillus casei: Found in foods like yogurt, this probiotic can help regulate your digestive system and reduce bloating.
Best Probiotic Brands for Bloating:
- Align Probiotic: This supplement is highly recommended for reducing bloating and keeping your gut healthy.
- Culturelle Digestive Health: Contains Lactobacillus rhamnosus, a probiotic that helps with bloating and general digestive health.
Taking probiotics with these strains can significantly reduce bloating and improve your overall comfort.
Also Read: 20 Home Remedies to Get Rid of Bloating and Gas
Best Probiotics for Gas
Gas occurs when your body struggles to digest certain foods, leading to the build-up of air in your intestines. Probiotics can help prevent gas by aiding digestion and reducing fermentation in the gut, which is often the cause of gas.
- Lactobacillus plantarum: This strain helps with gas by improving digestion and reducing bloating. It’s especially helpful for people with digestive issues like IBS.
- Bifidobacterium lactis: This probiotic works by breaking down fiber in your diet and preventing the build-up of gas in your intestines.
OTC Probiotics for Gas:
- Florastor Daily Probiotic Supplement: This product is known to help with gas and support overall digestive health.
- Renew Life Adult Probiotic: A high-strength probiotic that helps reduce gas by balancing gut bacteria.
By using probiotics regularly, you can reduce gas and improve your digestive health.
Also Read: 15 Foods That Cause Gas and Bloating
Best Probiotics for Constipation
Constipation happens when bowel movements are difficult or infrequent. Probiotics can help improve constipation by promoting regular bowel movements and improving stool consistency. Certain probiotic strains are especially good for relieving constipation.
- Bifidobacterium longum: This strain is known for improving bowel regularity and softening stools, making it easier to pass.
- Lactobacillus rhamnosus: This helps increase the frequency of bowel movements and improve stool consistency, especially for people with constipation due to IBS.
Best Probiotic Brands for Constipation:
- Garden of Life Colon Care Probiotic: Specifically formulated to support a healthy colon and promote regular bowel movements.
- Phillips’ Colon Health: This probiotic is widely recommended for improving bowel regularity and easing constipation.
Taking these probiotics can help relieve constipation and support better gut health.
Also Read: Get Rid of Constipation Fast: Remedies and Prevention Tips
How to Choose the Right Probiotic for You
When choosing a probiotic to help with bloating, gas, or constipation, it’s important to consider the following factors:
1. Specific Strains: Look for probiotics that contain strains known to help with your specific issue, whether it’s bloating, gas, or constipation.
2. Potency: Check the number of live bacteria in the supplement, measured in CFUs (colony-forming units). For digestive health, look for at least 10 billion CFUs.
3. Delivery Method: Choose supplements that use delayed-release capsules, as these ensure the probiotics reach your intestines intact.
4. Brand Reputation: Choose brands with proven effectiveness and positive customer reviews, especially for digestive health.
How to Add Probiotics to Your Daily Routine
Consistency is key when it comes to taking probiotics. Here are some easy ways to add them to your daily routine:
- Morning Supplement: Take a probiotic supplement first thing in the morning, as many probiotics work best on an empty stomach.
- Probiotic Foods: Add probiotic-rich foods like yogurt, kefir, and sauerkraut to your diet.
- Probiotic Drinks: Drinks like kombucha or water kefir are also great sources of probiotics.
Probiotics vs. Prebiotics: What’s the Difference?
Probiotics are live bacteria that improve gut health, while prebiotics are types of fiber that feed these good bacteria. Eating prebiotic foods can help your probiotics work better by creating a healthy environment for them to grow.
Prebiotic-Rich Foods:
- Bananas
- Garlic
- Onions
- Asparagus
- Oats
Incorporating both probiotics and prebiotics into your diet can maximize their benefits for your digestive system.
Side Effects of Probiotics and How to Handle Them
Probiotics are generally safe, but some people may experience mild side effects, especially when they first start taking them.
- Bloating and Gas: Some people may feel bloated or gassy when they first start taking probiotics, but this usually goes away after a few days.
- Upset Stomach: A small number of people may experience mild stomach discomfort.
To manage these side effects, start with a low dose and gradually increase your intake as your body adjusts to the new bacteria.
Must Read: Best 13 Methods to Improve Digestion Naturally at Home
Natural Alternatives to Probiotic Supplements
If you prefer not to take supplements, many natural sources of probiotics can provide the same digestive benefits.
Fermented Foods for Gut Health:
- Yogurt: A great source of live bacteria that support digestion.
- Kefir: A fermented milk drink rich in probiotics that improve gut health.
- Sauerkraut: Fermented cabbage packed with probiotics.
- Kimchi: A spicy Korean dish that supports digestion and reduces bloating.
By eating these foods regularly, you can boost your gut health naturally.
Frequently Asked Questions About Probiotics
How long do probiotics take to work?
Probiotics can take a few days to several weeks to show noticeable improvements, depending on the issue you’re trying to address.
Can probiotics make bloating worse at first?
Yes, some people may experience temporary bloating when they first start taking probiotics, but this usually resolves as the body adjusts.
Which probiotic is best for IBS-related bloating?
Lactobacillus plantarum and Bifidobacterium infantis are effective for reducing bloating caused by IBS.
Conclusion
Probiotics can be an effective way to manage digestive issues like bloating, gas, and constipation. By choosing the right probiotic strains and incorporating them into your routine, you can support your gut health and improve your overall well-being. If symptoms persist, it’s always a good idea to consult with a healthcare professional.
