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The 9 Best Probiotics For Bloating
Specific strains of probiotics relieve bloating better than others can. Here are the ones to look out for, according to a doctor.
It's common to feel bloated on occasion. Whether from a satisfying meal or food intolerances, bloating is typically caused by excessive gas in the digestive system. To relieve bloating, you've probably heard of tips like increasing physical activity, decreasing your intake of carbonated drinks, and limiting sodium. However, one of the best probiotics for bloating may also provide significant relief. So how exactly do probiotics prevent bloating? To get more information, I reached out to Dr. Sari Eitches, an LA-based, board-certified doctor of internal medicine.
Which Probiotics Are Best For Bloating?
Although there are a lot of probiotic products on the market that claim to help with digestive issues, if you want one to specifically cut down on bloating and promote gut health, Dr. Eitches says to pay attention to what strains are included in the bottle. In particular, she advises ones with multiple strains that include Bifidobacterium infantis as those have been clinically proven to help alleviate symptoms of bloating.
If you're feeling bloated from something like constipation and slow GI transit, this kind of multi-strain probiotic will "promote bowel regularity and the passage of gas that causes bloat," she adds.
Of course, if you're not sure what may be causing your ailment, your best bet is to see a doctor, but if you can't make it to one, Dr. Eitches says it may take some experimenting. "Try a probiotic for a week or two and see whether it is helpful or if it is making bloating worse," she says. In terms of what to look for in CFUs (colony forming units) per serving, she says she doesn't have a standard recommendation because it can change depending on the cause of the bloat. Instead, focus on getting an option with multi-strains.
Important note: Before adding a supplement to your diet, you should always check with your health care provider, but it's especially important to talk to your doctor before you start taking a probiotic if you have a serious health condition. Also, if you have food allergies, pay extra attention to the bottle's labeling.
What Is The Best Time To Take Probiotics For Bloating?
According to Healthline, probiotics don’t cause major side effects but taking them at night may help reduce gas and bloating symptoms during the day. But no matter what time of day you take probiotics, it’s recommended that you have them on an empty stomach when acid levels are lower to help ensure healthy bacteria survive in the gut.
Keep scrolling a list of the best probiotics for bloating on Amazon, which all include Bifidobacterium strains.
The Expert
Dr. Sari Eitches is a board-certified doctor of internal medicine in Los Angeles. She is a graduate of UC Berkeley, University of Pennsylvania, and SUNY Upstate Medical University.
1The Overall Best Probiotic For Bloating
- Also available on Walmart, $34
This Physician's Choice 60 billion probiotic has more than 38,200 glowing Amazon reviews for a reason: It contains 10 different probiotic strains, has 60 billion CFUs concentration, and doesn't need to be kept in the refrigerator. On top of that, the formula includes four strains of Bifidobacterium (the probiotic strain recommended by Dr. Eitches), as well as a prebiotic fiber blend that helps support the digestive system. It's also free of preservatives and common allergens and is non-GMO.
Helpful review: “I've been struggling with gas and bloating as far back for the last few years. I've tried making diet changes, and colon cleanses but never felt relief. After a few days of discomfort after starting these probiotics my stomach symptoms all but disappeared. I'm finally free of gas, bloating, and discomfort and I feel like myself again. I have more energy and my overall mood has improved.”
Servings per container: 30 | CFUs: 60 billion
2A Probiotic With Natural Plant Fiber
Jetson’s Feel Good Probiotics contain seven probiotic strains, including Bifidobacterium lactis, and 10 billion CFUs. They are also formulated with flaxseed, a fiber widely known for improving digestion by promoting regular bowel movements. You’ll also appreciate that Jetson’s probiotics are non-GMO, lactose-, and gluten-free.
Helpful review: “I’ve been taking the Jetson Digest probiotic for a few weeks now and have really noticed a difference in how I feel throughout the day. Great product!”
Servings per container: 31 | CFUs: Approximately 10 billion
3The Largest Number Of Probiotic Strains
Although it's less concentrated than the previous pick with 17.5 billion CFUs, this DrFormulas Nexabiotic probiotic contains more probiotic strains, which can provide your gut with a variety of different healthy bacteria. Among the 23 strains are five kinds of Bifidobacterium to help with bloating. In addition, these pills are shelf-stable with no need for refrigeration. The only allergen to look out for in this pick is milk, otherwise, it's allergen-free.
Helpful review: “This is the only probiotic that has worked consistently for me whenever I have indigestion or bloating. Also got rid of 80% of my IBS symptoms. I want to always have it around.”
Servings per container: 30 | CFUs: 17.25 billion
4The Best Liquid Probiotic
If you'd prefer to take your probiotics in a liquid form, this MaryRuth Organics probiotic is a great alternative to swallowing pills. It boasts approximately 10 million CFUs and 12 probiotic strains, five of which come from the Bifidobacterium family. The formula is USDA-certified organic, vegan, non-GMO, and completely shelf-stable, which means it doesn't need to be refrigerated. Plus, this probiotic is flavorless, so you can easily add it to a smoothie or beverage.
Note: Those with allergies should be cautious and consult a healthcare provider as this 100% raw, plant-based liquid is sourced from a blend of three types of grasses.
Helpful review: “I purchased this product not sure what effects it would have and I am surprised to say it's been great. It's helped with bloating and believe bad guts bacteria is going away. So glad This does not have a taste or flavor. I can put it in my juice and not know it's there."
Servings per container: 20 | CFUs: Approximately 10 million
5The Powder Supplement You Can Blend Into Food & Drinks
- Also available on Ora Organic, $35
This freeze-dried powder probiotic supplement can be blended into water, smoothies, desserts, and more, making it easy to incorporate multiple probiotic strains into your meals. The powder contains 20 billion CFUs and seven probiotic strains per serving, four of which come from the Bifidobacterium family. The formula also contains prebiotics from Jerusalem artichokes, and the supplement is USDA-certified organic, vegan, and free from gluten, soy, and GMOs. Plus, the powder is shelf-stable and requires no refrigeration, so it’s easy to bring when you’re away from home. Choose from two flavors: apple raspberry and lavender lemonade.
Helpful review: “My entire adult life, I have never been regular and have struggled with chronic constipation, bloating, and gas. After doing an elimination diet and removing dairy, which seemed to have caused a lot of the bloating, I was still only going to the bathroom a few times a week. After about 10 days or two weeks of consistently using this powder in the morning with breakfast I have become regular. Without fail, I go to the bathroom once a day, and sometimes even more. My stomach feels flatter and less bloated and I am never constipated!”
Servings per container: 30 | CFUs: 20 billion
6Soft Gels With A Near-Perfect Rating
With a 4.8-star overall rating after more than 5,000 reviews, these Nature’s Way probiotic soft gels are a fan favorite on Amazon. Each capsule contains 1 billion CFUs and two probiotic strains, including one from the Bifidobacterium family. What’s more, the soft gel layers are designed to protect the probiotics from stomach acid, heat, and air to help maximize the delivery of healthy bacteria to the gut. The soft gels require no refrigeration and are free from gluten, artificial colors, flavors, and preservatives. However, those with allergies and dietary considerations should note these probiotics contain milk, soy, and fish.
Helpful review: “I wanted to stabilize and balance my stomach flora. I heard about these from a friend and I heard it helps with bloating and regularity. I decided to get it. I must say that they are extremely easy to swallow and to take, especially that it is so difficult for me to swallow anything pill related. Moreover, I did not experience any side effects. I did feel a relief and a more easy light feeling in my stomach after eating. Generally feeling good.”
Servings per container: 90 | CFUs: 1 billion
7The Best Probiotic-Preboitic Blend
This probiotic from Bio Schwartz contains 65 billion CFUs, 13 probiotic strains, as well as natural prebiotics such as chicory root, potato starch, and Jerusalem artichoke root. Prebiotics can increase the effectiveness of probiotics by helping the good bacteria in your gut grow. This formula also features a delay release mechanism to help the probiotics going into your gut survive stomach acid. As Simply stated by one reviewer, “it works, no complaints.”
Helpful review: “I've tried just about every probiotic on the market and some were three or four times more expensive than this one, but this one really really works. I've had a problem with my stomach for over 2 years and I've literally bought hundreds of dollars worth of products and this is the only one that's actually helped me.”
Servings per container: 30 | CFUs: Approximately 65 billion
8An Easy-To-Swallow Probiotic Reviewers Love
- Also available on Walmart, $21
Described as small and “very easy to swallow” by reviewers, Bio-Kult probiotics are another option for those who aren’t the keenest on swallowing pills and supplements. They can even be pulled apart and digested that way as well. Despite their small size, each capsule packs a big punch with 14 probiotic strains including bifidobacterium infants — the strain recommended by Dr. Sari Eitches to alleviate bloating. According to the label, this probiotic may contain small traces of soy and milk, so if you’re lactose-intolerant and want to play it safe, another option on this list may be better suited for you.
Helpful review: “These are the best probiotic I’ve used and they are affordable within a week I was less bloated and just felt my overall gut health had improved greatly.”
Servings per container: 30 | CFUs: Approximately 10 billion
9The Most Comphresive Probiotic
Several reviewers mention taking Designs for Health ProbioMed on their doctor’s recommendation. As mentioned before, while it’s important to consult your own individual doctor before starting any new supplements, it’s clear why this one is so popular. This probiotic contains 50 billion CFUs and 10 probiotic strains. According to the manufacturer, it’s formulated to address a myriad of digestive issues making it a good pick for anyone in need of relief beyond bloating. The probiotics are also encased in delayed-release technology capsules to increase their chances of surviving in harsh stomach acid.
Helpful review: “This is the BEST probiotic on the market. Believe me, I have tried a lot. This brand is prescribed to me by my restorative doctor. The only reason I ordered is that she is out of state and I don't want to run out!!! I NEVER NEVER have any GI problems with this brand. And no additives!!!”
Servings per container: 30 | CFUs: Approximately 50 billion
Expert:
Dr. Sari Eitches, board-certified internal medicine doctor at SariMD
Studies referenced:
Andrew P. Allen, Gerard Clarke, John F. Cryan, Eamonn M. M. Quigley, Timothy G. Dinan. (2017) Bifidobacterium infantis 35624 and other probiotics in the management of irritable bowel syndrome. Strain specificity, symptoms, and mechanisms. Current Medical Research and Opinion 33:7, pages 1349-1351.
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