7 Amazing Probiotics for Bloating and What the Science Says

Posted on by FitnMeet

Thankfully, nature has helped us again with being able to use probiotics into our diet to help with bloating. You may know that probiotics are beneficial bacteria that promote a healthy gut microbiome, supporting digestion and reducing bloating. In today’s article, I will guide you through seven amazing probiotics known for their effectiveness in alleviating bloating. By including these probiotics in your routine, you can bid farewell to bloating and embrace a more comfortable life.

  1. Lactobacillus acidophilus is a well-known probiotic strain that aids in digestive health. It produces lactic acid, which creates an acidic environment in the gut, inhibiting the growth of harmful bacteria. This strain helps break down food and absorb nutrients, preventing the fermentation that often leads to bloating. Consuming products like yogurt or supplements containing Lactobacillus acidophilus can provide excellent relief from bloating.
  2. Bifidobacterium lactis is another powerful probiotic strain that supports gut health and alleviates bloating. This strain assists in the digestion of complex carbohydrates, such as fiber, reducing gas production and bloating. It also strengthens the intestinal barrier, preventing the entry of harmful bacteria. Bifidobacterium lactis can be found in various fermented foods, including kefir, sauerkraut, and certain yogurts.
  3. Lactobacillus plantarum is a versatile probiotic strain that promotes digestive balance and eases bloating. It helps restore the gut’s natural flora, reducing gas and bloating caused by an imbalance of bacteria. Lactobacillus plantarum also supports healthy bowel movements and enhances nutrient absorption. You can find this probiotic in fermented vegetables like kimchi and pickles or in supplement form.
  4. Saccharomyces boulardii is a unique probiotic yeast that combats bloating and gastrointestinal issues. It helps maintain a healthy gut environment by reducing inflammation and inhibiting the growth of harmful bacteria. Saccharomyces boulardii also supports the integrity of the intestinal lining, preventing leaky gut syndrome, which can contribute to bloating. Look for this probiotic in specific probiotic supplements.
  5. Streptococcus thermophilus is a probiotic strain that aids in digestion and can alleviate bloating. It produces enzymes that facilitate the breakdown of lactose, making it beneficial for individuals with lactose intolerance. By reducing lactose fermentation in the gut, Streptococcus thermophilus minimizes gas production and bloating. You can find this probiotic in yogurt and other fermented dairy products.
  6. Lactobacillus rhamnosus is a probiotic strain known for its ability to improve gut health and reduce bloating. It helps balance the gut microbiota and supports the body’s immune response. Lactobacillus rhamnosus also aids in the digestion of carbohydrates, reducing gas production and bloating. This probiotic strain is commonly found in yogurt and certain probiotic supplements.
  7. Bifidobacterium bifidum is a probiotic strain that offers multiple benefits for digestive health, including reducing bloating. It promotes the production of short-chain fatty acids, which nourish the cells lining the colon and help regulate bowel movements. Bifidobacterium bifidum also helps maintain a healthy balanceof gut bacteria, preventing the overgrowth of gas-producing bacteria that can contribute to bloating. You can find this probiotic strain in certain yogurt products and probiotic supplements.

Top 10 Foods Containing These Anti-Bloating Probiotics

Here is a list of the top 10 foods that naturally contain probiotics:

  1. Yogurt, especially those labeled as containing live or active cultures, is a great source of probiotics. Look for yogurt brands that mention strains like Lactobacillus acidophilus, Bifidobacterium lactis, Lactobacillus plantarum, Lactobacillus rhamnosus, or Streptococcus thermophilus on the label.
  2. Kefir is a fermented milk drink that contains a combination of beneficial bacteria and yeast. It typically contains strains like Lactobacillus acidophilus, Bifidobacterium lactis, and Saccharomyces cerevisiae.
  3. Sauerkraut is made from fermented cabbage and is an excellent source of probiotics. Look for unpasteurized sauerkraut to ensure the live cultures are intact. Lactobacillus plantarum is a common strain found in sauerkraut.
  4. Kimchi, a traditional Korean side dish made from fermented vegetables, is rich in probiotics. It often contains strains like Lactobacillus plantarum, Lactobacillus brevis, and Leuconostoc kimchii.
  5. Miso is a fermented soybean paste commonly used in Japanese cuisine. It contains the probiotic strain known as Bacillus subtilis.
  6. Tempeh is a fermented soybean product that is a popular meat substitute. It contains a strain called Rhizopus oligosporus, which acts as a probiotic.
  7. Kombucha is a fermented tea drink made using a symbiotic culture of bacteria and yeast (SCOBY). It often contains strains like Saccharomyces boulardii and various Lactobacillus and Bifidobacterium species.
  8. Pickles made through the process of lacto-fermentation, such as traditional dill pickles, are a good source of probiotics. Look for pickles made without vinegar, as the vinegar can inhibit the growth of beneficial bacteria.
  9. Natto is a traditional Japanese food made from fermented soybeans. It contains the probiotic Bacillus subtilis.
  10. Buttermilk is a fermented dairy product that contains live cultures, including Lactobacillus acidophilus and Streptococcus thermophilus.

Including these probiotic-rich foods in your diet can contribute to a healthier gut microbiome and may help alleviate bloating and promote digestive health.

Is Sauerkraut the strongest probiotic for bloating?

The most powerful and effective probiotic known to mankind so far is Lactobacillus rhamnosus GG (LGG). It is a strain of bacteria that has been extensively studied and shown to have a wide range of health benefits. LGG is found in a variety of foods, including yogurt, kefir, and sauerkraut. However, sauerkraut is thought to have the strongest and highest most therapeutic doses of probiotics compared to the others.

Here are some of the health benefits of LGG:

  • Improves gut health: LGG helps to keep the gut microbiota balanced, which is important for overall health.
  • Reduces the risk of infection: LGG can help to prevent the growth of harmful bacteria in the gut, which can help to reduce the risk of infection.
  • Improves immune function: LGG can help to boost the immune system, which can help to protect against disease.
  • Reduces the risk of allergies: LGG can help to reduce the risk of developing allergies.
  • Improves lactose tolerance: LGG can help to improve lactose tolerance, which is important for people who are lactose intolerant.

Here are some scientific journal references that prove the claim that LGG is the strongest probiotic:

In addition to LGG, there are other probiotics that have been shown to be effective. These include:

  • Lactobacillus acidophilus
  • Bifidobacterium bifidum
  • Saccharomyces boulardii

It is important to note that not all probiotics are created equal. Some probiotics are more effective than others, and some are better suited for certain health conditions. It is important to talk to your doctor to find the right probiotic for you.

Sauerkraut is a fermented food that is made from cabbage. The fermentation process produces lactic acid, which helps to preserve the cabbage and also gives sauerkraut its sour taste. Lactic acid is also a probiotic, and sauerkraut is a good source of several different strains of probiotics.

A study published in the journal Food Microbiology in 2014 found that sauerkraut contained high levels of Lactobacillus plantarum, Lactobacillus brevis, and Pediococcus pentosaceus. These strains of probiotics have been shown to have a variety of health benefits, including improving gut health, reducing the risk of infection, and boosting the immune system.

Another study, published in the journal Probiotics and Antimicrobial Proteins in 2015, found that sauerkraut was able to inhibit the growth of harmful bacteria, such as E. coli and Salmonella. This suggests that sauerkraut may be helpful in preventing food poisoning.

Overall, sauerkraut is a good source of probiotics and may have a number of health benefits. However, it is important to note that sauerkraut can also be high in sodium. If you are concerned about your sodium intake, you may want to choose a lower-sodium variety of sauerkraut.

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