A Short Primer on How Probiotics Maintain Gut Health and Reduce Bloating
What are probiotics?
Probiotics are commonly found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso.
They are also available as dietary supplements in various forms, including capsules, powders, and drinks.
Probiotics are live bacteria and yeasts that are beneficial to your digestive system and are essential for digestive balance.
Read on to find out how probiotics maintain gut health, reduce bloating, help with symptoms of leaky gut, and more!
How Probiotics Improve Gut Health
Unlike harmful bacteria that cause illnesses, probiotics are crucial for your gastrointestinal heart: they support your body’s ability to absorb nutrients, and they maintain a healthy balance of gut flora.
Probiotics help restore balance in the gut by:
- Replenishing Beneficial Bacteria: Probiotics increase the number of good bacteria, crowding out harmful ones.
- Enhancing Digestive Enzyme Activity: They assist in breaking down complex food molecules, making digestion more efficient and bloating less likely – or less frequent.
- Strengthening the Gut Lining: Probiotics improve the integrity of the intestinal wall, preventing harmful substances from entering the bloodstream.
- Leaky gut, a condition on which thousands of peer-reviewed papers have been published in the last 20 years, is a condition that occurs when harmful substances pass through a weakened intestinal barrier into the bloodstream. Probiotics are a major tool in addressing leaky gut.
- Reducing Inflammation: Certain strains of probiotics have anti-inflammatory properties that can soothe the digestive tract and promote natural gut health solutions.
The Role of Probiotics in Reducing Bloating
Bloating occurs mostly for 2 reasons: 1 – the gastrointestinal tract is filled with excess gas or 2 – water retention is causing multiple downstream issues.
This can result from overeating, food intolerances, or an imbalance of gut bacteria.
Probiotics address bloating in several ways:
- Regulating Gas Production: Specific probiotic strains, such as Bifidobacterium infantis and Lactobacillus acidophilus, can reduce gas production by improving the digestion of fermentable carbohydrates.
- Breaking Down Fibers: Many people experience bloating from consuming fiber-rich foods. Probiotics aid in breaking down these fibers more effectively, reducing fermentation and gas buildup.
- Balancing Gut Microbiota: An overgrowth of harmful bacteria can lead to excessive gas and bloating. Probiotics restore balance, minimizing these symptoms.
- Alleviating Constipation: Constipation is a common cause of bloating, and probiotics can promote regular bowel movements, reducing discomfort.
Choosing the Right Probiotics
When selecting a probiotic, it’s important to consider the strains that are most effective for your specific needs. Different strains have unique benefits, so a strategic approach is essential for maintaining digestive balance.
The most common strains found in Probiotics are:
- Lactobacillus acidophilus: Supports overall gut health and reduces bloating
- Bifidobacterium longum: Have been found to prevent leaky gut and promote digestion
- Lactobacillus plantarum: Known for its anti-inflammatory effects and ability to strengthen the gut lining.
- Saccharomyces boulardii: A yeast-based probiotic that supports intestinal health and helps reduce bloating.
Incorporating Probiotics into Your Daily Routine
Adding probiotics to your daily routine doesn’t have to be complicated. Here are some simple ways to get started:
- Eat Fermented Foods: Include probiotic-rich foods like yogurt, kimchi, and kefir in your diet. These are natural sources of beneficial bacteria that help maintain digestive balance.
- Take Supplements: Choose a high-quality probiotic supplement that suits your health goals.
It is important to note that we constantly get new insights about each of the different strains, and it is generally a safe strategy to supplement different strains and observe the effects. Probiotics are considered as safe and beneficial, but you should always strategize your supplement intake with a trained practitioner. It may be beneficial to cycle different probiotics – or to keep using the same strains.
If you’re new to probiotics, start slowly and pay attention to how your body responds.
Always consult with a healthcare provider, especially if you have underlying health conditions or are taking medications. We are happy to speak with you about the benefits of probiotics and how to get started. With consistency and the right approach, probiotics can become a cornerstone of your journey to optimal gut health. Read more about how probiotics maintain gut health and why you should take pre-biotics before probiotics!