The Digest

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If you occasionally feel a gassy, “full” sensation in your abdomen, you’re not alone. Bloating is a fairly common experience, and an often uncomfortable one. Everything from particular foods to gastrointestinal issues can trigger it. The good news? A combination of lifestyle and dietary changes and probiotic supplements may help you find the relief you’re looking for. 

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• Written by: Dahlia Rimmon, MS, RDN
• Medically reviewed by: Orville Kolterman, MD and John Eid, PhD

If you struggle with bloating, you're all too familiar with how uncomfortable it can be. Whether you deal with the agony of full-on gas pains or just feel puffy from time to time, bloating can seriously encroach on your quality of life. Fortunately, you don’t have to live with it. . 

Probiotics are live microorganisms (bacteria and yeast) that confer health benefits when administered in adequate amounts. These microorganisms, when properly balanced, play an essential role in normal digestion. If the balance is off, that can contribute to bloating. In this article, we'll break down the science of bloating, explore common causes, and discuss how probiotic supplements can help you maintain a healthy gut and alleviate some of the symptoms, allowing you to feel like yourself again.

Understanding bloating

Bloating is the sensation of abdominal fullness that occurs when gas gets trapped in the gastrointestinal tract. Beyond a stomach that feels tight with pressure or just generally “off,” bloating can lead to a range of uncomfortable symptoms, including: 

• Abdominal discomfort and pain
• Excess gas and flatulence
• Abdominal distention/swelling
• Clothing that feels tight or uncomfortable 

It’s a common condition, though the frequency and severity vary. In one study of 51,425 individuals across 26 countries, 18% of participants reported feeling bloated. Some people feel bloated every day, while others experience it only occasionally or after eating certain foods or large meals. Regardless of how often it happens, bloating takes a toll on not only your physical and mental health, but also your self-esteem. 

In fact, individuals with irritable bowel syndrome (IBS), a condition marked by chronic gastrointestinal symptoms like bloating and abdominal pain, may experience higher levels of depression and anxiety. Research suggests that feelings of embarrassment, stigma, and social withdrawal can result from the unpredictable and stressful nature of bloating.  

What causes bloating? 

Everything from dietary and lifestyle habits to underlying health conditions can contribute to bloating. Here are some of the most common: 

• Swallowing excess air: When you eat too quickly, chew gum, sip through a straw, or drink carbonated beverages, you might swallow excess air. When that happens, air builds up in your gastrointestinal tract and causes bloating.
• Overeating: Eating too much in one sitting or eating too quickly can overwhelm your digestive system and contribute to bloating.
• Sugar alcohols: Sugar alcohols are fermentable carbohydrates that are difficult for the gut to absorb and often trigger gas and bloating. They occur naturally in fruits like apples, pears, and peaches, and are also commonly used as a sugar substitute in sugar-free food products. Common sugar alcohols found in foods and beverages include xylitol, sorbitol, erythritol, and mannitol.
• Artificial sweeteners: Similar to sugar alcohols, artificial sweeteners are poorly absorbed by the digestive system, and therefore a potential trigger for gas and bloating. They're often added to carbonated beverages (diet soda, sugar-free seltzer), sugar-free candy and chocolate, protein powders, and chewable and gummy supplements.
• Gassy foods: Certain foods are commonly associated with the production of excess gas, which can build up during digestion, especially if eaten in large amounts. Some examples include cruciferous veggies (broccoli, cauliflower, and Brussels sprouts), beans, and dairy products.
• Constipation: When digestion slows and waste build ups in the large intestine, trapped gas and accumulated stool can lead to bloating.
• Food intolerances or sensitivities: People with intolerances or sensitivities to certain foods or food groups may feel bloated after eating their trigger foods. Foods containing lactose, gluten, and short-chain carbohydrates like fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (abbreviated as FODMAPs) are some common culprits. 
• Digestive disorders: Conditions like IBS, gastroparesis (delayed stomach emptying), small intestinal bacterial overgrowth (SIBO), or gastroesophageal reflux disease (GERD) often come with a variety of digestive symptoms like abdominal discomfort, pain, and bloating.
• Hormonal changes: Many women experience bloating around their period due to hormonal fluctuations. “Although somewhat controversial, bloating appears to be associated with changes in estrogen and progesterone levels that naturally fluctuate during a woman’s cycle,” says Dr. Adam Perlman, MD, MPH, Chief Medical Officer of Pendulum Therapeutics. When progesterone drops, the body may hold on to more salt and water and make bloating worse. Plus, in the days leading up to menstruation, the uterine lining thickens, which can also add to that puffy, bloated feeling.
• Leaky gut syndrome: Our gut lining acts as a protective buffer to keep harmful substances like toxins, pathogens, and partially digested food particles from leaking into the bloodstream and wreaking havoc. When this barrier becomes weak or damaged, it leads to increased intestinal permeability, and it’s easy for these unwelcome substances to cross from the gut into the bloodstream. This condition is known as “leaky gut,” which can trigger systemic inflammation and various digestive symptoms, including bloating .
• Fluid retention: Certain eating habits or medications trigger fluid retention and bloating. For example, a diet high in carbohydrates or salt causes the body to hold on to extra water.
• Stress: Mental health and gut health are closely connected through a pathway called the gut-brain axis. The gut-brain axis plays a significant role in stress-sensitive disorders, like IBS. When you're stressed, the gut-brain axis becomes dysfunctional, disrupting digestion and intensifying symptoms such as bloating and discomfort.
• Smoking: We all know smoking is bad for health generally. It can also lead to bloating since it increases the amount of air you swallow and introduces proinflammatory chemicals that irritate the digestive tract.

How probiotics may reduce bloating  

Probiotics contain commensal microorganisms, often referred to as “good bacteria” since they are found in healthy guts, colonize the digestive system with beneficial microorganisms to promote digestion, absorb nutrients, and support the immune system. A healthy gut is populated by a community of microorganisms that is populated with an abundance of beneficial bacteria, which supports overall gut health, digestion, and gastrointestinal comfort. An unhealthy gut has an imbalance of gut microorganisms, also known as dysbiosis, a condition associated with bloating, constipation, and abdominal discomfort.

Probiotics can reinforce gut health to make the digestive system more resilient to stressors and triggers that can cause bloating and digestive distress. That said, not all probiotics are created equal, and different strains deliver different benefits. 

3 probiotics strains that help relieve bloating 

Probiotics are most effective when you choose the strains that match your specific needs. Here are some probiotic strains that have been studied for their ability to reduce bloating and improve overall digestive comfort.

Clostridium butyricum

Clostridium butyricum may help relieve occasional gas and bloating because it produces butyrate, a short-chain fatty acid (SCFA) that supports gut health and encourages the growth of other healthy bacteria. Butyrate is a primary nutrient for gut lining which strengthens the intestinal barrier, helps to balance the immune system, and may improve insulin resistance and reduce inflammation in the gut. Since the body can't produce butyrate on its own, it must be obtained through the digestion of dietary fiber by healthy gut bacteria such as C. butyricum or supplements.

Lactobacillus acidophilus

Known for its role in supporting healthy digestion, Lactobacillus acidophilus is one of the most widely used probiotic strains. It helps break down food and produces lactic acid and hydrogen peroxide to create a favorable gut environment that restrains the growth of harmful bacteria. Research also indicates that L. acidophilus can alleviate constipation and support the integrity of intestinal cells. Additionally, L. acidophilus NCFM shows promise in improving lactose digestion and relieving symptoms of lactose intolerance, including bloating and diarrhea.

Bifidobacterium animalis subsp. lactis HN019

According to clinical trials, Bifidobacterium animalis subsp. lactis HN019 helps speed up digestion, improves digestive comfort, and relieves abdominal distention in both healthy individuals and those with constipation-related IBS. Additionally, in a double-blind, placebo-controlled clinical trial, Bifidobacterium lactis Bi-07 helped improve symptoms of bloating associated with certain gastrointestinal disorders.

Do probiotics help with bloating?

If you’ve read this far and are still asking yourself, OK, but are probiotics good for bloating? The short answer is yes. While research on probiotics for bloating relief is limited and still ongoing, the strains above show promising results. 

The existing studies on specific strains also vary in quality. Some were conducted with small sample sizes or only showed benefits in certain populations (like individuals with IBS). The strains, daily amounts, and duration of administration vary between studies, not to mention that each individual's unique microbiome composition can influence efficacy. 

All of this to say, there’s still a need for additional, high-quality research on probiotics and bloating. But if you're dealing with chronic bloating, probiotic supplements are worth a try. Probiotics have a history of safe use, particularly in otherwise healthy individuals, and can offer noticeable, therapeutic relief from bloating and related digestive symptoms for many people.

“Bloating symptoms can be very complicated to diagnose and treat since there are so many conditions that can incite excess gas production in the gastrointestinal tract (stress, dysbiosis, inflammation, infection, etc.),” says Alayna Hutchinson MS, LDN, RDN, Registered Dietitian at Pendulum Therapeutics. “From my clinical experience, probiotic supplementation can provide incredible relief for someone experiencing bloating—especially when the probiotic strains ingested are targeted to support the root cause of the digestive issues.”

Natural probiotics for bloating

While dietary supplements are an excellent source of probiotics, you can also get them naturally through food. The best food sources of probiotics are fermented foods, which contain live cultures (aka microbes).

Foods that naturally contain probiotics 

• Yogurt
• Kefir
• Kimchi
• Sauerkraut
• Tempeh
• Miso
• Kombucha
• Buttermilk
• Natto
• Pickles
• Cottage cheese
• Aged cheeses

It’s important to note that not all probiotic strains are found in abundant levels in food. That’s where supplementation comes in.

Tips for incorporating probiotic foods into your meals 

Every probiotic food provides different strains and benefits, so it’s ideal to get a variety of them into your diet. Here are a few tips to that end. To avoid extra added sugars, opt for unsweetened or unflavored dairy products, and add fresh or freeze-dried fruit or a drizzle of honey or maple syrup if you’re craving sweetness.

• Add yogurt or kefir to smoothies.
• Use yogurt or kefir as a base for creamy salad dressings and dips (think ranch and tzatziki).
• Incorporate yogurt in breakfast parfaits, chia pudding, or overnight oats.
• Top sandwiches, pizzas, tacos, pizza, burgers, or protein bowls with fermented vegetables like kimchi or sauerkraut.
• Swap out chicken or beef for tempeh in stir fries.
• Trade sparkling water or tea for unsweetened kombucha.

Probiotic foods vs. supplements 

Probiotic foods like yogurt and kefir are certainly nutritious, especially since they’re also high in protein. But they may not offer the same level of bacterial diversity as a comprehensive probiotic supplement. Even when probiotics are present, most yogurts only contain one or two probiotic strains, whereas supplements often offer a wider variety.

“It is difficult to maintain a healthy diet,” says Dr. Perlman. “Most Americans, for example, don't consume enough fiber. There are constant attacks on the microbiome, such as ultra-processed foods, medication, and even stress.” As a result, many people could benefit from taking a targeted probiotic supplement, alongside a healthy diet rich in probiotic foods.  

Choosing the right probiotic for bloating

As we've discussed, not all probiotics offer the same benefits since the effects are strain-specific. However, it’s important to weigh several factors when selecting a probiotic supplement for bloating relief.

Dosage

You've probably seen the terms “CFU” or “AFU” on probiotic supplement labels. CFU stands for “colony-forming unit,” and AFU stands for "active fluorescent unit." Both are measures of live bacterial cells in one serving of a probiotic. “CFUs count how many cells can grow into colonies on a petri dish using traditional methods. AFUs use advanced flow cytometry to count all live, active cells, making it a more accurate and modern measure of viability,” says Dr. Colleen Cutcliffe, PhD, Co-Founder and CEO of Pendulum Therapeutics. 

As a general rule, the recommended minimum is 1 billion CFU per dose, although most probiotics on the market exceed this amount. However, compared to CFUs, AFUs provide a clearer picture of the actual number of live probiotics in a product. “Some brands promote higher CFU counts as better—but that’s not always true. Like coffee, more isn’t always better. It depends on your body, your microbiome, and your health goals,” says Cutcliffe. “You don’t need 100 cups of coffee, and you probably don’t need 100 billion CFUs either. Just follow the serving size on the bottle—it’s designed to give you the right amount based on the intended benefit.”

The form also matters. Acid-resistant or time-release capsules in particular ensure that probiotics reach the gut alive (read more on this below). Because not all supplement brands disclose these details about form or manufacturing on product labels, it’s a good idea to do your own research as you shop around for probiotics. 

Quality

Choose a probiotic from a reputable brand that undergoes independent third-party testing, which helps ensure the ingredients listed on the bottle are included in the product. This helps guarantee the product’s quality, purity, and safety. 

Strains

Look for a supplement that provides well-researched strains, particularly those that align with your health goals. For example, if you’re hoping to reduce bloating symptoms, look for a supplement that provides one or more of the strains listed above.  

Form

According to Dr. Cutcliffe, the form of a probiotic—capsules, powders, liquids, etc.—can impact absorption. “Powders don’t have a protective coating, so they often need higher doses to ensure that adequate numbers of live microorganisms survive the hostile acidic environment of the stomach. Capsules, on the other hand, can be more efficient—but only if they’re acid-resistant or time-release,” she explains. “That ensures the probiotics survive the stomach and reach the distal colon, where most of the gut microbiome lives. Bottom line: choose your probiotic based on what you want it to do, and look for delivery systems designed to get it where it matters most.”

Temperature stability

Some probiotics need to be refrigerated, while others are shelf-stable—it all depends on the specific product. Certain probiotic strains, like Lactobacillus and Bifidobacterium, are heat-sensitive and can lose their viability and potency at room temperature. Other probiotics are freeze-dried or undergo stabilization methods that ensure shelf-life at room temperature. For maximum effectiveness, always check the label for the correct storage instructions. 

Includes prebiotics 

Probiotics are the beneficial microorganisms that support gut health, whereas prebiotics are a type of fiber that feed probiotics in your digestive tract. A supplement that provides both is ideal, as the two work together to ultimately foster a healthy gut environment where probiotics can thrive. 

If you take a probiotic supplement without prebiotics, you can still support probiotic growth by including prebiotic foods in your diet. The goal is to take your probiotic 30 minutes before meals or with meals that contain prebiotic fiber. Leeks, asparagus, garlic, onions, wheat, oats, and soybeans are delicious and easy additions to a meal. Some polyphenols are also prebiotics that promote a healthy gut microbiome, and they’re found in berries, green tea, olives, and in supplements.

However, many prebiotic foods are high in FODMAPs, which can trigger digestive discomfort in some individuals, especially those with IBS. If you're sensitive, consider starting with smaller amounts and gradually increasing your intake to help your gut adjust more comfortably.

Additional ways to manage bloating

Tweaking your diet and lifestyle can go a long way in helping you manage bloating and feel your best. Whether or not you're taking a probiotic supplement, these changes can be part of a comprehensive, holistic approach to managing your symptoms.

Identify and avoid food triggers

A great starting point is adjusting your diet and identifying which foods may be triggering your symptoms. Consider the low-FODMAP diet, which limits foods that are highly fermentable and gas-producing, such as garlic, onions, dairy products, peaches, prunes, peas, and chickpeas. This diet is often tailored to individual needs by first eliminating problematic foods, then gradually introducing them to identify specific trigger foods. Since the low-FODMAP diet is initially highly restrictive and involves cutting out many common foods, it’s important to consult your healthcare provider before you dive in. 

Additional bloating triggers include artificial sweeteners and sugar alcohols, which are commonly found in diet, low-calorie, and low-sugar products. Ingredients like aspartame, sucralose, erythritol, and sorbitol can contribute to bloating, so be sure to read food labels carefully.

Stay hydrated 

Drinking water throughout the day keeps your digestive system functioning effectively and can help prevent constipation (a common bloating trigger).

Eat a varied diet 

Eating a wide range of fruits and vegetables helps ensure your body gets the fiber it needs to support the healthy microorganisms that support efficient digestion and gut health. Polyphenols specifically, found in pomegranates and green tea, help promote gut health and healthy digestion.

Prioritize mental health

Our brain and our gut are closely connected. Chronic stress can negatively impact your gut and can cause digestive issues like bloating. Aim to create a low-stress lifestyle by getting enough sleep and practicing relaxation techniques (like meditation or deep breathing) to support your mental health.

Stay physically active

Regular movement encourages healthy digestion and can reduce bloating. If you have time for an hour-long workout, that’s great—but even small amounts of activity add up. Take the stairs when you can, park a bit farther from your office door, go for a couple of 15-minute daily walks, or crank up your favorite music and throw yourself a quick dance party.

Key takeaways 

• Bloating is a common and uncomfortable digestive issue that can interfere with your daily life.
• Many common causes of bloating are related to dietary habits, lifestyle choices, or underlying health conditions, and probiotics may help relieve symptoms.
• Thoughtful changes to your diet and lifestyle can significantly reduce bloating and related symptoms.
• If you’re new to taking probiotics, it’s normal to experience gastrointestinal symptoms (e.g. gas, bloating) initially as your body adjusts. Then your symptoms should start to improve within a few days to a few weeks.   

FAQ

What probiotic is best for bloating? 

Clostridium butyricum, Bacillus coagulans, Bacillus subtilis, Lactobacillus acidophilus, and Bifidobacterium animalis subsp. lactis HN019 are among the strains most studied and commonly associated with improvements in gastrointestinal symptoms, including bloating. If you struggle with bloating, look for a probiotic supplement that contains one or more of these strains. 

Do probiotics help with gas and bloating?

The research so far shows that probiotic supplements support overall gut health, which may help relieve uncomfortable gastrointestinal symptoms like trapped gas and bloating. Targeted probiotic supplementation can also help your digestive system become more resilient to stressors and triggers that could disrupt the microbiome.

Who shouldn’t take probiotics?

While probiotics are generally considered safe, people who are immunocompromised or severely ill should avoid them. Premature infants or newborns with gastrointestinal issues should not be given probiotics except under the guidance of a pediatrician. Similarly, if you’re pregnant or breastfeeding, always consult your healthcare provider before starting a probiotic.

What are potential side effects of taking probiotics? 

Say you start taking your probiotic and bloating initially kicks up a notch. That’s completely normal. Many people experience some digestive changes (like bloating) when starting a new probiotic supplement. You may notice gas, bloating, diarrhea, constipation, or changes in bowel habits. This happens because the probiotics are rebalancing your microbiome, which can cause temporary discomfort as your body adjusts.

Fortunately, these side effects are usually mild and temporary. It can take anywhere from a few days to a few weeks for the good bacteria to settle in, colonize your gut, and for any discomfort to subside. However, if you experience severe abdominal pain or gastrointestinal distress, stop taking the probiotics and consult your healthcare provider.

Content is for educational purposes only and has not been evaluated by the Food & Drug Administration. Statements and products are not intended to diagnose, treat, cure, or prevent any disease.