Bloating? The solution to deflate your tummy!

What is Bloating?

Bloating is a sensation of fullness and discomfort in the abdomen, often occurring when the gastrointestinal tract is filled with air or gas. This condition can cause the abdomen to protrude, lead to excessive rumbling, and increase the need to pass gas more frequently.

How Bloating Might Be Related to the Gut Microbiome

Gas is a natural byproduct of digestion, especially during the breakdown of carbohydrates. However, excessive intestinal gas often indicates an underlying issue. While occasional bloating may result from temporary irritations—such as eating too quickly or consuming carbonated beverages—persistent bloating typically signals a more significant concern:

• Carbohydrate Malabsorption: When primary dietary carbohydrates are not properly absorbed in the gastrointestinal tract, they remain longer in the digestive system. This extended presence allows fermentation to occur, producing more gas than usual.
• IBS-C/Constipation: Fewer bowel movements mean that food remains in the intestines longer, causing the intestines to expand and lead to bloating.
• Gut Sensitivity: Some individuals may have heightened sensitivity to gas, even when gas levels are within a normal range.
• Food Intolerances: Certain food intolerances, such as lactose intolerance or gluten sensitivity, can lead to bloating as the body struggles to digest these components.

Probiotic Strains Related to Bloating

Certain probiotic strains may help alleviate bloating:

1. Bacillus coagulans

It helps in digestion by producing lactic acid, which can inhibit harmful bacteria. It may improve gut health, enhance nutrient absorption, and reduce bloating by balancing gut microbiota.

2. Limosilactobacillus reuteri

• Limosilactobacillus reuteri is known for its ability to produce reuterin, a substance that can inhibit the growth of harmful bacteria. This strain has been associated with improved gut health, reduced inflammation, and a decrease in gastrointestinal discomfort, including bloating.

3. Lactobacillus acidophilus

• It helps maintain a healthy balance of gut flora, supports lactose digestion, and may help alleviate bloating and gas.

4. Bifidobacterium lactis

• Bifidobacterium lactis plays a crucial role in breaking down dietary fiber and producing short-chain fatty acids. It has been shown to improve bowel regularity and may help reduce bloating and discomfort by promoting a balanced gut microbiome.

How Precision Probiotics May Help With Bloating?

As your gut bacteria greatly affects your gut motility and digestion, we can take certain probiotic strains to help us better break down the foods we consume to reduce the gas production. While they sure can help for some people, some may find less effect depending on their individual condition as some causes may not directly be associated with our gut bacteria. 

Study has shown a mixed results on probiotics with Limosilactobacillus reuteri in relieving bloating in children, whilst other found no significant effect compared to a placebo group. Other studies have also highlighted benefits of probiotics with Bacillus coagulans in reducing bloating in adults.

Nonetheless, taking probiotics can allow us to balance our gut microbiome to better our overall health and is definitely worth a try if bloating has been a long term problem!

References

Clinic, C. (2023, September 8). Bloated Stomach: Causes, Tips to Reduce & When to be Concerned. Cleveland Clinic. https://my.clevelandclinic.org/health/symptoms/21740-bloated-stomach

NHS Choices. (2024). Bloating. https://www.nhs.uk/conditions/bloating/

‌The. (2024). Carbohydrate Malabsorption. Chop.edu. https://www.chop.edu/conditions-diseases/carbohydrate-malabsorption

Tiny Health Team. (2024, August 28). Do Probiotics Help with Bloating? The Gut Microbiome Connection. Tinyhealth.com. https://www.tinyhealth.com/blog/do-probiotics-help-with-bloating#:~:text=This%20suggests%20that%20the%20gut,or%20gut%20motility%20%5B6%5D.

Wheaton, K. (2017, May 5). Probiotics for Bloating. Optibacprobiotics.com; Optibac Probiotics. https://www.optibacprobiotics.com/learning-lab/in-depth/gut-health/probiotics-for-bloating#:~:text=This%20offers%20a%20more%20targeted,Lactobacillus%20acidophilus%20NCFM&text=Bifidobacterium%20lactis%20HN019

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