Bloating is an unpleasant and bothersome problem. It puts a strain on the gastrointestinal tract and overall well-being. But where does bloating actually come from? And how can you get rid of it? Do probiotics help with bloating? The following text will answer these and other questions.

How do flatulence and bloating develop?

Bloating occurs when too much air accumulates in the abdominal cavity, resulting in a distended abdomen. In medical terminology, this condition is also known as meteorism. The intestinal bacteria, which are present in our intestines in their millions, play a significant role in this. During the breakdown of food, they produce gases – a natural process. However, an excess of these gases causes bloating. The passage of intestinal gas, in turn, is called flatulence.

There are also some bacteria directly linked to flatulence. One example is Methanobrevibacter smithii. While it performs important functions, it is also responsible for methane production. Escherichia coli are not inherently bad either. There are several subtypes. The "good" ones can produce vitamin K, while the "bad" ones can cause gastrointestinal problems such as flatulence.

Bacteria that can cause flatulence also include Bacteroides vulgatus and Enterobacteriaceae. They can also contribute to the excessive production of intestinal gas, which is then not broken down via the lungs and breath or via the blood, but manifests itself in the form of bloating and flatulence.

Interesting facts about flatulence:

• A bloated stomach is called meteorism.
• The passage of intestinal gas is called flatulence.
• Flatulence is caused by gas-producing bacteria.
• Excess gases are usually exhaled through the air or broken down via the blood.
• Probiotics are effective against bloating

Which gut bacteria help against bloating?

With the right gut bacteria – especially when present in sufficient quantities – bloating can be effectively combated and kept under control. But which probiotics are recommended for bloating? First and foremost, it's essential to restore balance to the gut flora. This is a fundamental requirement for making bloating and unpleasant flatulence a thing of the past.

For example, lactobacilli casei Shirota and bulgaricus have proven helpful as probiotics against bloating. Bifidobacteria (infantis) can also be valuable in building a healthy gut flora and, consequently, in relieving bloating.

What are probiotics?

Probiotics are beneficial gut bacteria. They are live microorganisms that colonize the intestines and, in sufficient quantities, can have a positive effect on health. Therefore, probiotics can also help with bloating. On the other hand, there are also harmful bacteria for the gut that can cause problems such as bloating.

A healthy gut flora is crucial. When the gut flora is balanced, it can have many positive effects on health. For example, symptoms of typical gastrointestinal problems such as bloating, diarrhea, or even inflammation can be alleviated. Furthermore, a healthy gut flora can strengthen the immune system and prevent inflammation.

There are situations in which building a healthy gut flora is particularly important. Acute symptoms are one such situation. But taking certain medications can also necessitate restoring a healthy gut flora. This is especially true after taking antibiotics, as these attack not only the harmful bacteria but also the beneficial ones.

Probiotics should not be confused with the very similarly named prebiotics. While probiotics are the live microorganisms mentioned, prebiotics are their food source.

How can you take probiotics?

There are several ways to consume probiotics. You can get them through your regular diet. Products like sauerkraut, kefir, yogurt, or kimchi are good sources of probiotics.

However, caution is advised here as well: If, for example, you suffer from lactose intolerance, then products like yogurt or kefir, despite containing probiotics, can lead to bloating and other discomfort. The same applies to sauerkraut, which is known to cause bloating.

Besides regular foods, dietary supplements are also an option. These also contain a large number of probiotics. Products like Lacto Lux Forte, for example, contain more than 40 billion carefully selected probiotics per capsule. This product is easy to take. Other probiotics are also available in powder form.

More tips for relieving bloating

Besides taking probiotics to combat bloating, there are other approaches you can take. For example, you should ensure you get regular exercise. Exercise stimulates bowel activity, which can have a positive effect. You should also pay attention to foods you can tolerate. If you suffer from lactose or fructose intolerance, for instance, it's best to avoid these foods.

Also, take your time while eating. If you eat too quickly, you risk swallowing a lot of air. And swallowing air can lead to bloating or belching.

Conclusion

Bloating is usually nothing serious, but of course, it's unpleasant. Probiotics can be quite effective against bloating. This can help restore balance to the gut flora, and a healthy gut flora definitely reduces the risk of bloating. Besides probiotics, physical activity, eating easily digestible foods, and stress reduction can also help. All of these have a positive effect on the entire gastrointestinal tract.