What is bloating?

Bloating is a feeling of fullness and unevenness in the abdomen that usually occurs when the digestive tract fills with air or when breathing.

The relationship between bloating and the gut microbiome

Gas is a natural byproduct of the digestion process, especially when carbohydrates are broken down. However, excessive intestinal gas often indicates an underlying problem. While occasional bloating can be caused by short-term irritation, such as eating too fast or drinking carbonated drinks, persistent bloating usually indicates more significant problems:

• Carbohydrate malabsorption: When major dietary carbohydrates are not absorbed properly in the digestive tract, they remain in the digestive system longer. This extended presence allows the fermentation process to occur, producing more gas than usual.
• Irritable Bowel Syndrome-Constipation (IBS-C): Having fewer bowel movements means food stays in the intestines longer, causing the intestines to dilate and causing bloating.
• Intestinal sensitivity: Some people may be particularly sensitive to gas, even if gas levels are within normal limits.
• Food intolerances: Certain food intolerances, such as lactose intolerance or gluten sensitivity, can cause bloating because the body has difficulty digesting these ingredients.

Probiotic strains linked to bloating

Certain strains of probiotics may help relieve bloating:

1. Bacillus coagulans
   Aids in digestion and inhibits harmful bacteria by producing lactic acid. It may improve gut health, enhance nutrient absorption, and reduce bloating by balancing gut microbes.
2. Lactobacillus (Limosilactobacillus reuteri)
   Known for its ability to produce reuterin, a substance that inhibits the growth of harmful bacteria. This strain has been linked to improved gut health, reduced inflammation, and relief from gastrointestinal discomfort, including bloating.
3. Lactobacillus acidophilus
   Helps maintain a healthy balance of intestinal flora, supports the digestion of lactose, and may help relieve bloating and gas.
4. Bifidobacterium lactis
   Plays an important role in breaking down dietary fiber and producing short-chain fatty acids. It has been shown to improve bowel regularity and reduce bloating and discomfort by promoting a balanced gut microbiome.

How Precision Probiotics Help with Bloating?

Since gut bacteria have a large impact on intestinal motility and digestion, we can take certain strains of probiotics to help better break down the food we consume to reduce the production of gas. While the effects may be significant for some, others may experience less of an effect on an individual basis for reasons that may not be directly related to gut bacteria.

Studies have shown mixed effectiveness of Lactobacillus (Limosilactobacillus reuteri) in relieving bloating in children, while other studies have found no significant effect compared with placebo groups. Other studies have highlighted the benefits of Bacillus coagulans in reducing bloating in adults.

Nonetheless, taking probiotics can help balance our gut microbes to improve overall health and is definitely worth a try if bloating is a long-term issue！

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