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The 5 Best Probiotics For Bloating

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It's common to feel bloated on occasion. Whether from a satisfying meal or food intolerances, bloating is typically caused by excessive gas in the digestive system. To relieve bloating, you've probably heard of tips like increasing physical activity, decreasing your intake of carbonated drinks, and limiting sodium. However, one of the best probiotics for bloating may also provide significant relief. So how exactly do probiotics prevent bloating? To get more information, I reached out to Dr. Sari Eitches, an LA-based, board-certified doctor of internal medicine.

Although there are a lot of probiotic products on the market that claim to help with digestive issues, if you want one to specifically cut down on bloating and promote gut health, Dr. Eitches says to pay attention to what strains are included in the bottle. In particular, she advises ones with multiple strains that include Bifidobacterium infantis as those have been clinically proven to help alleviate symptoms of bloating.

If you're feeling bloated from something like constipation and slow GI transit, this kind of multi-strain probiotic will "promote bowel regularity and the passage of gas that causes bloat," she adds.

Of course, if you're not sure what may be causing your ailment, your best bet is to see a doctor, but if you can't make it to one, Dr. Eitches says it may take some experimenting. "Try a probiotic for a week or two and see whether it is helpful or if it is making bloating worse," she says. In terms of what to look for in CFUs (colony forming units) per serving, she says she doesn't have a standard recommendation because it can change depending on the cause of the bloat. Instead, focus on getting an option with multi-strains.

Important note: Before adding a supplement to your diet, you should always check with your health care provider, but it's especially important to talk to your doctor before you start taking a probiotic if you have a serious health condition. Also, if you have food allergies, pay extra attention to the bottle's labeling.

Keep scrolling a list of the best probiotics for bloating on Amazon, which all include Bifidobacterium strains.

The Expert

Dr. Sari Eitches is a board-certified doctor of internal medicine in Los Angeles. She is a graduate of UC Berkeley, University of Pennsylvania, and SUNY Upstate Medical University.

1

The Overall Best Probiotic For Bloating

This Physician's Choice probiotic has more than 73,00 five-star Amazon ratings for a reason: It contains 10 different probiotic strains, has 60 billion CFUs concentration, and doesn't need to be kept in the refrigerator. On top of that, the formula includes four strains of Bifidobacterium (the probiotic strain recommended by Dr. Eitches), as well as a prebiotic fiber blend that helps support the digestive system. It's also free of preservatives and common allergens and is non-GMO.

Helpful review: “Great product!! I’ve been suffering with bloating, acid reflux and stomach discomfort for a long time. Within a week of taking this probiotic it has helped to dramatically decrease my symptoms and ease my stomach issues.”

Servings per container: 30 | CFUs: 60 billion

2

The Largest Number Of Probiotic Strains

Although it's less concentrated than the previous pick with 17.25 billion CFUs, this DrFormulas Nexabiotic probiotic contains more probiotic strains, which can provide your gut with a variety of different healthy bacteria. Among the 23 strains are five kinds of Bifidobacterium to help with bloating. In addition, these pills are shelf-stable with no need for refrigeration. The only allergen to look out for in this pick is milk, otherwise, it's allergen-free.

Helpful review: “Nexabiotic is the best and most effective probiotic of the several I have tried. It helps settle my digestive tract when it gets out of balance - eliminating uncomfortable bloating, cramps, gas and diarrhea. It works for me. I take one capsule in the morning prior to breakfast. Highly recommended.”

Servings per container: 30 | CFUs: 17.25 billion

3

The Best Liquid Probiotic

If you'd prefer to take your probiotics in a liquid form, this MaryRuth Organics probiotic is a great alternative to swallowing pills. It boasts approximately 10 million CFUs and 12 probiotic strains, five of which come from the Bifidobacterium family. The formula is USDA-certified organic, vegan, non-GMO, and completely shelf-stable, which means it doesn't need to be refrigerated. Plus, this probiotic is flavorless, so you can easily add it to a smoothie or beverage.

Note: Those with allergies should be cautious and consult a healthcare provider as this 100% raw, plant-based liquid is sourced from a blend of three types of grasses.

Helpful review: “I have always struggled with being regular and constipation no matter how healthy I eat. But ever since I started taking the liquid probiotics, that is a thing of the past! Not only has my belly bloat gone away, but I no longer have constipation.”

Servings per container: 20 | CFUs: Approximately 10 million

4

The Powder Supplement You Can Blend Into Food & Drinks

This freeze-dried powder probiotic supplement can be blended into water, smoothies, desserts, and more, making it easy to incorporate multiple probiotic strains into your meals. The powder contains 20 billion CFUs and seven probiotic strains per serving, four of which come from the Bifidobacterium family. The formula also contains prebiotics from Jerusalem artichokes, and the supplement is USDA certified organic, vegan, and free from gluten, soy, and GMOs. Plus, the powder is shelf-stable and requires no refrigeration, so it’s easy to bring when you’re away from home. Choose from two flavors: apple raspberry and lavender lemonade.

Helpful review: “My entire adult life, I have never been regular and have struggled with chronic constipation, bloating, and gas. After doing an elimination diet and removing dairy, which seemed to have caused a lot of the bloating, I was still only going to the bathroom a few times a week. After about 10 days or two weeks of consistently using this powder in the morning with breakfast I have become regular. Without fail, I go to the bathroom once a day, and sometimes even more. My stomach feels flatter and less bloated and I am never constipated!”

Servings per container: 30 | CFUs: 20 billion

5

The Soft Gels With A Near-Perfect Rating

With a 4.8-star overall rating after more than 5,000 reviews, these Nature’s Way probiotic soft gels are a fan favorite on Amazon. Each capsule contains 1 billion CFUs and two probiotic strains, including one from the Bifidobacterium family. What’s more, the soft gel layers are designed to protect the probiotics from stomach acid, heat, and air to help maximize the delivery of healthy bacteria to the gut. The soft gels require no refrigeration and are free from gluten, artificial colors, flavors, and preservatives. However, those with allergies and dietary considerations should note these probiotics contain milk, soy, and fish.

Helpful review: “I wanted to stabilize and balance my stomach flora. I heard about these from a friend and I heard it helps with bloating and regularity. I decided to get it. I must say that they are extremely easy to swallow and to take, especially that it is so difficult for me to swallow anything pill related. Moreover, I did not experience any side effects. I did feel a relief and a more easy light feeling in my stomach after eating. Generally feeling good.”

Servings per container: 90 | CFUs: 1 billion

Which Probiotics Are Best For Bloating?

Dr. Eitches recommends probiotics with multiple strains, specifically ones that include Bifidobacterium infantis as those have been clinically proven to help alleviate symptoms of bloating.

What Is The Best Time To Take Probiotics For Bloating?

According to Healthline, probiotics don’t cause major side effects but taking them at night may help reduce gas and bloating symptoms during the day. But no matter what time of day you take probiotics, it’s recommended that you have them on an empty stomach when acid levels are lower to help ensure healthy bacteria survive in the gut.

Expert:

Dr. Sari Eitches, board-certified internal medicine doctor at SariMD

Studies referenced:

Andrew P. Allen, Gerard Clarke, John F. Cryan, Eamonn M. M. Quigley, Timothy G. Dinan. (2017) Bifidobacterium infantis 35624 and other probiotics in the management of irritable bowel syndrome. Strain specificity, symptoms, and mechanisms. Current Medical Research and Opinion 33:7, pages 1349-1351.

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