Can Probiotics Reduce Bloating?

Why Bloating Happens

Bloating is one of the most common digestive complaints. It often stems from imbalances in gut bacteria, gas production from poorly digested food, or slowed gut motility. While occasional bloating is normal, persistent bloating can make daily life uncomfortable—and may signal that your gut microbiome needs support.

How Probiotics May Help

Probiotics are live microorganisms that help restore balance to the gut microbiome. Certain strains are particularly helpful for reducing bloating because they:

• Enhance digestion – breaking down complex carbs and fibers more efficiently.

• Reduce gas production – limiting fermentation by harmful bacteria.

• Support motility – encouraging smoother movement of food through the digestive tract.

• Calm inflammation – improving gut barrier integrity and reducing irritation.

Best Probiotic Strains for Bloating

Not all probiotics work the same. Research suggests these strains may be most effective for bloating and gas:

1. Bifidobacterium lactis HN019 – Shown to improve gut transit time and reduce discomfort.

2. Lactobacillus plantarum 299v – Well-studied for reducing gas and abdominal pain in IBS sufferers.

3. Saccharomyces boulardii – A beneficial yeast that helps balance gut flora and support digestion.

4. Bifidobacterium infantis 35624 – Found in clinical trials to reduce bloating and bowel irregularities.

👉 If you’re shopping for probiotics, check labels for these specific strains, not just the word “probiotic.” We also recommend trying our VitaCleanse ImmuneCore.

What the Research Says

A 2020 systematic review published in Nutrients found that certain probiotic strains (particularly L. plantarum and B. lactis) significantly improved bloating and abdominal pain in people with functional digestive issues. The review highlighted that effectiveness depends on strain selection and consistent use for at least 4–8 weeks.

Tips for Getting the Best Results

• Take probiotics consistently (daily) for at least a month.

• Pair them with prebiotic fibers (like asparagus, garlic, or oats) to “feed” good bacteria.

• Stay hydrated and avoid excessive processed sugar, which can fuel gas-producing bacteria.

• Track your symptoms to notice improvements.

Key Takeaway

Probiotics can help reduce bloating—but strain selection matters. Look for well-researched strains like Lactobacillus plantarum 299v or Bifidobacterium lactis HN019 for the best chance of relief. Combined with good nutrition and lifestyle habits, probiotics may restore balance to your gut and make digestion more comfortable.