Trust Your Gut

got bloat? Probiotics for Bloating: Can Probiotics Help Reduce Bloating and Gas?


Healthy guts always have gas in the intestines—100-200cc of gas to be precise.

Gas is usually no big deal—that's NBD to your teenager. It becomes a problem when the levels of gas rise too high or when it doesn’t move quickly enough through your intestines. Then? Cue the bloating.

Bloating is characterized by a full feeling and discomfort in the abdominal area.

If you’ve experienced bloating, chances are you’ve done a quick (or not so quick) investigation on the internet seeking relief. The most common recommendations are lifestyle changes like eating slower or exercising more, which can totally be effective. But, do you want to know one of the best-kept secrets to beating the bloat?


What causes bloating?

Learning the causes of bloating is the first step in relieving the uncomfortable feelings of pressure and fullness.

Seventy-four percent of all people experience bloating, and there are many causes of bloating including:

  • Overeating
  • Diets rich in fatty foods: Foods high in fat travel slower through the intestines, resulting in more gas
  • Eating too fast
  • Gas build-up in the abdomen
  • Dysbiosis (imbalanced gut): The human gut is home to anywhere from 10-100 trillion microorganisms, and an imbalance can occur when the “good” bacteria become outnumbered by the “bad” microorganisms.
How and why probiotics can help reduce bloating.

For bloating caused by dysbiosis, probiotics may be your key. Probiotics, whether in supplement or food form, help to replenish the body’s friendly microorganisms.

  • Improved digestion: As a result of the increase in friendly bacteria, digestion improves. The influx of good bacteria helps to digest food left behind in the digestive track.
  • Improved metabolism: Additionally, probiotics help relieve bloating and gas by improving the metabolism.
  • Normal gas does not build up in one spot: Gas is a normal and healthy part of digestion, but can be uncomfortable if too much builds up in one spot. When food and gas move quickly through the intestines, there is less incidence of accumulated gas or bloating.
Do all probiotics relieve bloating?

In order to relieve the discomfort of bloating, the key will be in choosing the right probiotic.

A study published in Gastroenterology and Herpetology compared the effects of different strains on GI distress. Patients who took a probiotic supplement containing Bifidobacterium experienced the most relief from bloating and abdominal distension.

Good news! Bifidobacterium is one of the 8 strains included in the VitalBiome.*

When is the best time to take probiotics?

Depending on which probiotic you choose—food vs powder vs capsule—you’ll have to follow the directions on your probiotics bottle.

In the case of VitalBiome, take one capsule daily. Doctors recommend taking a probiotic within 30 minutes of a meal.1*

While probiotics can help relieve temporary bloating, please consult your physician if your bloating continues, is unchanged by probiotic usage, or is accompanied by severe pain.