Can this one ingredient help prevent swelling?

probiotics3 (also known as good bacteria) have been shown to have many health benefits. Primarily, it helps with various intestinal health issues, such as relieving colic in babies, preventing antibiotic-induced diarrhea, and treating constipation. Sure, probiotics can help you feel regular, but can they help with bloating?

If you often feel bloated by the end of the day (which is totally normal, by the way), you’re not alone. Dr. Miguel Freitas, one of the world’s leading experts on the complex interactions between probiotics and gut bacteria, says, “About 50 percent of the general Western population suffers from bloating, gas, rumbling, and fatigue. “We frequently experience problems related to gut health, including feelings of pleasure.” Vice President, Microbiome and Health Sciences, Danone North America;

Bloating and digestive issues can be caused by a variety of causes, so there is no one-size-fits-all solution, but there is growing interest in using probiotics for bloating. But like any other health issue, if you’re constantly dealing with frustrating gastrointestinal symptoms, Freitas says it’s best to talk to your health care provider.

Here, we talk to Freitas about how probiotics can help reduce bloating, the best probiotics to take, and other tips to reduce bloating naturally. I did.

Can probiotics help reduce bloating?

Before you get serious, it’s important to understand why you get bloated. “Lifestyle factors like eating too quickly or having an unbalanced diet full of greasy, heavy foods can keep you from feeling your best,” says Freitas (and let’s be honest, we don’t even know what we eat). Have you ever experienced a stomach ache from eating too many pizza slices?

Your gut microbiome can also influence whether you feel bloated. Specifically, Freitas explains that the presence or absence of certain bacterial species in the gut can cause mild digestive problems.

And it’s not just the amount of microbes present in your gut that affects bloating and other digestive issues. “Current evidence suggests that healthy adults have a more diverse gut microbiome. Including certain probiotics in the diet can promote a more balanced gut microbiome. “It’s one way that may help promote and alleviate certain digestive issues,” Freitas added.

According to researchThere are several different theories about how probiotics reduce bloating. The first is that probiotics “compete” with harmful microorganisms for resources, reducing the amount of “bad” microorganisms and potentially reducing bloating. Another theory is that probiotics also produce antibacterial substances (products that kill bacteria or slow the spread of bacteria), which can affect the immune system.

More research is needed to elucidate exactly how probiotics reduce bloating, but these early findings are promising.

What are the best probiotics to take to relieve bloating?

If you’re considering probiotics to reduce swelling, finding the right strain can make or break their effectiveness. Different strains work in different ways. Freitas says they don’t all have the same impact on digestion.

So, which strains are effective for swelling? According to Freitas, it’s called Bifidobacterium animalis lactis DN-173 010/CNCM I-2494 (one bite!). Research shows that it helps reduce frequencyFive of the mild digestive problems, including bloating, gas, abdominal discomfort, and rumbling, are found in certain yogurt products such as Activia.

Another important factor to consider here is dose and timing, both of which are highly dependent on the load you’re taking, Freitas says. She says most probiotic strains have been studied to use 1 billion to 10 billion colony forming units (CFU) daily, but it’s generally best to follow the dosage instructions on the supplement label. He added that there is.

It is also important to take it daily. One common misconception about probiotics is that they colonize the gut quickly, but Freitas says most strains don’t colonize the gut quickly. Therefore, to ensure accumulation in the gastrointestinal tract (and benefits such as reduced bloating), it is best to take it daily.

best taken from food

Another tip? Freitas recommends trying to get these probiotics first through your diet, rather than through supplements. That’s because food provides us with a variety of valuable nutrients along with good bacteria. Additionally, food can buffer stomach acid from killing probiotics, increasing the chance that they reach the colon. He explains that probiotics need to reach the large intestine in order to have a tangible effect on the intestine.

But don’t simply assume that all fermented foods contain probiotics. Some foods (such as yogurt, kimchi, and kombucha) may contain live bacterial cultures, but for it to be a probiotic, the bacteria must be studied in a clinical setting and certain Health benefits need to be proven, he added.

Fermented foods and drinks we enjoy include Health-Ade Kombucha ($49.95 for a 12-pack, $4.16 per bottle) and Mother in Law’s Napa Cabbage Kimchi ($10.79).

What are other ways to reduce bloating?

Probiotics are just one way to reduce bloating. But there are plenty of other hacks you can try to keep you (and your gut) in tip-top shape. Here are some methods Freitas recommends.

1. Stay hydrated

Constipation is the main cause of bloating. So if you’re feeling low, drinking lots of water can help get things moving in your gut. Be sure to drink water throughout the day and eat hydrating fruits and vegetables such as watermelon, cucumber, celery, and spinach.

In general, aim to consume 11.5 to 15.5 cups of water per day through a combination of intake and intake of water-rich foods.

2. Eat foods rich in fiber

Getting enough fiber in your diet is just as important as staying hydrated to prevent bloating and constipation. Fiber helps keep your bowels moving and, according to recent research, can also help promote intestinal motility. balanced gut microbiome7 with probiotic foods. This is why it is recommended to add high-fiber foods such as fruits, vegetables, whole grains, nuts, and seeds to your diet.

Remember: It’s best to start slow. If you haven’t been consuming much fiber in the past, Freitas says it’s best to eat a little at a time. Consuming too much fiber too soon can worsen bloating in the short term, so it’s important to increase your intake gradually to reduce the chance of gas and bloating.

3. Prioritize self-care

A 2019 study by Freitas and the journal Digestive Diseases and Science states that stress and anxiety can have the following effects: worsen symptoms such as bloating8. Digestive discomfort. This means it’s extremely important to prioritize self-care for your mind and gut. This can take many forms, but some of the most common self-care strategies include getting enough sleep, moving your body in enjoyable ways, meeting with friends, meditating, journaling, and anything else that helps you relax. Masu. These all help promote a happier, healthier gut.

final point

Growing evidence suggests that taking probiotics from certain strains of bacteria (such as Bifidobacterium animalis lactis) may help reduce bloating. Freitas says you can reap these benefits by eating foods rich in probiotics (such as yogurt) or by taking supplements, which should be taken at the dosage listed on the bottle or recommended by your doctor. Must be taken daily.

Although probiotics are generally considered safe, it’s always best to check with your health care provider before trying any new supplements. These can help provide guidance on the best strains to look for to alleviate certain health issues such as bloating or constipation. Otherwise, you may not be able to choose the best strain for you.

Ultimately, probiotics can be incredibly beneficial for the right person, for the right problem, and at the right time.