Probiotic Foods To Help Balance Your Gut
Itâs true that probiotics can be found in some foods. You might already include them in your diet, or you may be able to replace a food currently in your diet with another that specifically contains probiotics. But picking a probiotic food is not as easy as picking any yogurt off the shelves at the store, and not all fermented foods have probiotics in them.
Finding foods with live cultures is easy. Finding foods with live cultures that have proven health benefits requires attention to detail and research. Plus, you need to make sure youâre getting enough probiotics from those foods in your diet to actually get the health benefit you want.
Yogurt is a classic example. All yogurts do contain live cultures at some point as they are being made. However, as a part of the manufacturing process, the live cultures donât always survive until the yogurt makes it to store shelves. Alternatively, some yogurts still contain live cultures post-processing, however, the specific strains used to make the yogurt provide no benefits to humans.
The truth is, few yogurts naturally contain a probiotic strain. Oftentimes, probiotics are added to the yogurt, but not used as part of the production process.
If you donât already eat fermented foods, there are other options to help you add probiotics to your gut without making a significant dietary change. Probiotic supplements like Align DualBiotic Prebiotic + Probiotic Gummies will guarantee you add more good bacteria to your gut.*
Can Probiotics Be Harmful
- Probiotics have an extensive history of apparently safe use, particularly in healthy people. However, few studies have looked at the safety of probiotics in detail, so thereâs a lack of solid information on the frequency and severity of side effects.
- The risk of harmful effects from probiotics is greater in people with severe illnesses or compromised immune systems. When probiotics are being considered for high-risk individuals, such as premature infants or seriously ill hospital patients, the potential risks of probiotics should be carefully weighed against their benefits.
- Possible harmful effects of probiotics include infections, production of harmful substances by the probiotic microorganisms, and transfer of antibiotic resistance genes from probiotic microorganisms to other microorganisms in the digestive tract.
- Some probiotic products have been reported to contain microorganisms other than those listed on the label. In some instances, these contaminants may pose serious health risks.
Combining Prebiotics With Probiotics
Probiotics can work together with prebioticsdietary fibers that act as food for probioticsto create greater health benefits, known as a synbiotic effect. Synbiotics can improve the activity of the beneficial bacteria in the gut and their chance of survival.
In the Omni-Biotic probiotic powder, there are prebiotics included which fuel the good bacteria before you ingest them.
Related Resource:
Also Check: Is There Treatment For Stomach Cancer
How To Use Them Safely
The FDA regulates probiotics like foods, not like medications. Unlike drug companies, makers of probiotic supplements don’t have to show their products are safe or that they work.
Ask your doctor if taking probiotics is a good idea for you. In general, probiotic foods and supplements are thought to be safe for most people, though some people with immune system problems or other serious health conditions shouldn’t take them.
In some cases, mild side effects might include an upset stomach, diarrhea, gas, and bloating for the first couple of days after you start taking them. They may also trigger allergic reactions. Stop taking them and talk to your doctor if you have problems.
Show Sources
Love Grace Probiotic Smoothie
Love Grace Probiotic Smoothie uses the same strain of probiotics as in the MELT organic butter spread, GanedenBC30, says Koszyk. The vegan smoothie contains a good dosage of the probiotic, but every 16-ounce bottle contains 245 calories and 21 grams of carbohydrates from the fruit, so be aware of how much you drink.
The Bottom Line: Drink this! But split it into two servings if youre watching your carb intake.
Read Also: Why Does My Stomach Stay So Bloated
How To Use Probiotics For Bloating
Along with an anti-inflammatory diet, such as the low FODMAP diet, a combination of three probiotics is a good approach for IBS symptoms like bloating.
Some probiotics protocols make this unnecessarily complicated. However, theres no best probiotic for bloating.
Instead, probiotics generally improve your digestive health by improving your gut environment.
As I discuss more fully in my book, Healthy Gut, Healthy You, the most important probiotic strategy for bloating is to include a diversity of high-quality probiotics.
Most probiotics fall into one of these three categories:
- Lactobacillus and Bifidobacteria blends, including species of probiotics such as Lactobacillus acidophilus and Bifidobacterium infantis.
- Soil-based probiotics, usually Bacillus species
I recommend using one high-quality product from each category. When used together, the three probiotics work synergistically to improve your gut health. Probiotic strains from all three categories have been shown to help bloating .
The three types of probiotics work together like the legs of a three-legged stool. If the stool only has one or two legs, its likely to be unstable. With three legs, the stool can stay upright.
When mixtures of several probiotics were compared with single strains of probiotics in the treatment of IBS, two systematic reviews and meta-analyses indicated the multi-strain probiotics were more effective than single-strain probiotics [55
Donât Miss: Why Does Lettuce Give Me Diarrhea
Should I Give Probiotics To My Kids
Probiotics can be beneficial for both adults and kids. If your child has an illness that requires an antibiotic medication for treatment, taking a probiotic can help shorten symptoms. Probiotics can also be used to help relieve constipation, acid reflux, diarrhea, gas and eczema in children.
Introducing probiotics into your childs diet through food is typically a safe way to give them probiotics. Foods like yogurt and cottage cheese are often part of a balanced diet and can add in good bacteria without much risk.
There are commercially available probiotic supplements specifically designed for infants and children. However, it is important to talk to your childs pediatrician before giving them any probiotic supplement or changing the childs diet to include probiotic-rich foods.
Recommended Reading: Can Hpv Cause Stomach Pain
Take A Kombucha Break
Kombucha is a probiotic-rich fermented drink made with tea, sugar , bacteria, and yeast making it a great vegan alternative to other probiotic-rich dairy products, such as kefir or yogurt, Sassos says. You can swap the refreshing probiotic drink for your afternoon coffee or happy hour cocktail, she adds.
Read Also: Does Stomach Acid Kill Probiotics
Can Lactobacillus Acidophilus And Other Probiotics Cause Bloating And Gas
The sudden rush of extra bacteria can cause gas. Dont worry, this wont last forever. This is probably just a result of your body adjusting, and will subside within a weeks time. You might also have mild diarrhea when you first start taking probiotics. Its likely this is also just an adjustment phase, and nothing more serious. But if your frequent bathroom trips persist, you should contact your doctor.
This isnt just a probiotic supplement thing. Eating large amounts of probiotic foods like yogurt can also cause similar side effects. Luckily, Jetson is about quality over quantity when it comes to bacteria counts.
In fact, 85% of people who take Jetson Fit tell us they actually feel less bloating after just a week of taking them. Try it out for a month now and receive a 40% credit toward your first month of our multi-benefit Seasonal Probiotics Subscription. Or go ahead and get your Seasonal Subscription now and try Fit when we start shipping it June 20th.
Read Also: What Can I Give Toddler For Upset Stomach
You May Like: What Foods Calm The Stomach
What Are The Best Probiotics For Bloating
Probiotics are friendly or good bacteria that occur naturally in the human body and some of the most popular products on the market are probiotics for bloating. There are many commercial products available in the market, which contain probiotics as a supplement.
Researchers point out to a number of advantages of including probiotics in your diet.
Reducing bloating is one of the key health benefits that certain types of probiotics have and it is a great answer if you are looking how to reduce bloating. This guide will help you understand how probiotics for bloating can restore your gut to full health and slim down in the process.
Let us first take a look at what exactly are probiotics and what are the causes of bloating.
How Popular Are Probiotics
The 2012 National Health Interview Survey showed that about 4 million U.S. adults had used probiotics or prebiotics in the past 30 days. Among adults, probiotics or prebiotics were the third most commonly used dietary supplement other than vitamins and minerals. The use of probiotics by adults quadrupled between 2007 and 2012. The 2012 NHIS also showed that 300,000 children age 4 to 17 had used probiotics or prebiotics in the 30 days before the survey.
Dont Miss: What To Eat To Slim Down Stomach
Recommended Reading: What Will Soothe An Acid Stomach
Can You Take Probiotics While Pregnant
When carrying a child, a mother wants to create the safest environment possible. This is a time where the mother-to-be will begin integrating new and recommended health practices like exercise, supplements, and new diet habits. One question that is asked by pregnant women is whether or not probiotics are safe to take while pregnant. The benefits of probiotics are well documented, and many pregnant women want to know if probiotics will benefit them as well.
Pregnancy may be a good time to integrate a probiotic into your regimen simply due to the increased potential for an imbalance in gut bacteria that pregnancy naturally produces. Stress, medications, diarrhea, and vomiting as well as certain diet choices can cause bad bacteria to overrun the gut and lead to a dampened immune response, inflammation, fatigue, and more.
The simple answer is yes, probiotics are generally safe to take while pregnant. However, it is always recommended to discuss any introduction or discontinuation of supplements with your healthcare provider.
Many studies have shown that not only are probiotics safe to take while pregnant but also that they can add great benefits for mother and baby. A 2019 study by Frontiers in Cellular and Infection Microbiology found that the pregnant womens gut microbiota improved through probiotic supplementation and that her immune system was enhanced.
Read Also: Peppermint Delight Probiotic Tea Reviews
How Long Does It Take Probiotics To Work
The short answer is: It depends on the specific outcome youre hoping to achieve, the current condition of your gut and overall health, and the quality of the probiotic you are taking.
If you are taking a high quality, multispecies and multistrain supplement, you can expect to notice initial improvements and health benefits of probiotics in your digestion as early as the first 1-2 weeks after starting your probiotic.
Depending on how sensitive you are, many people feel a difference after a few days. More fundamental effects of the probiotics such as improvements to mood, weight loss or a reduction in inflammation of your gut barrier might set in after 4-8 weeks.
Recommended Reading: What Can Make Your Stomach Hurt All The Time
You May Like: Can Fibroids Cause Your Stomach To Swell
Should I Try Probiotics
If you are interested in adding probiotics to your diet, its worth a conversation with your healthcare provider. Many providers may suggest giving them a try to see if they help with your general health. It is important to remember that not all probiotics behave the same way and have the same effects. Each has their own individual benefits. They generally dont cause harm. One easy way to start can be by simply introducing probiotic-rich foods into your diet, like yogurt.
Before you start any supplements, make sure you talk to your healthcare provider. Your provider may be able to point you in the right direction, helping you figure out the best probiotic to take, how much to take and when to take it. A conversation is always worth the time when it concerns your health.
How Probiotics Can Help Digestion
Although researchers are still learning about how probiotics work and at what doses they are effective, probiotics appear to help keep the digestive system in balance and help the body get back on track after a bout with bad bacteria, according to the NCCIH. We know probiotics have a lot of benefits, says Strealy. These include improved digestion of lactose reduced digestive symptoms such as gas, bloating, pain, diarrhea, and constipation and aiding in carbohydrate digestion and production of certain vitamins.
Editor’s Picks
Don’t Miss: What Does Anxiety Feel Like In Your Stomach
How Do Probiotics Help Bloating
Probiotics are live bacteria supplements that are available in the form of capsules or powders. You can find them in the health food aisle at your local pharmacy, pharmacy, or supermarket.
Probiotics are found naturally in our bodies, but when taken as a supplement they help to improve digestion by breaking down food and getting rid of excess gas. Studies have shown that taking probiotics can improve digestive symptoms like bloating, flatulence, and abdominal pain.
Meanwhile, prebiotics are non-digestible carbohydrates that act as the food source for probiotics. They nourish good bacteria in your gut to help them thrive. Prebiotics can improve digestion by feeding friendly bacteria like Lactobacillus, Bifidobacterium, and Streptococcus. They can also reduce digestive symptoms like bloating, stomach pain and discomfort, and flatulence.
Do Probiotics Help With Bloating
As probiotics have to be taken by mouth, the chances of those reaching the intestine and working to their full potential are slim. As a result, probiotics arent always effective in treating bloating and constipation. Its possible that just 20% of the people who take probiotics for bloating benefit from them.The effectiveness of probiotics gets determined by a variety of factors. The way peoples digestive systems work, as well as their gut microbes, may differ. It is vital to select high-quality probiotics to alleviate bloating.
Also Check: What Can I Give My Toddler For Upset Stomach
Ibs And Probiotics: The Takeaway
It has been recommended that a probiotic supplement should be used for a month to see if there is any improvement. If its ineffective, a different bacteria type should be used. Science will surely make further progress in this area and make new formulas since as much as 60 percent of gut bacteria remains unknown.
Clinical studies have shown that the effect of probiotics can be fortified by taking them along with prebiotics, as these nourish the existing good bacteria and allow them to proliferate in the intestines. Although there is a need for further research in this area, the existing research suggests that probiotics have a potential role to play in treating individuals with IBS.
Read Also: Pregnancy Diarrhea Cramps
How Probiotics Might Be Bad For You
Because these good bacteria already exist in the body, theyâre considered safe for most people. But there are some things to consider.
They can trigger an allergic reaction. They might cause mild stomach problems, especially the first few days you start taking them. You might have stomach upset, gas, diarrhea, or bloating. Those symptoms usually go away after your body gets used to them.
If you have an immune system problem or another serious health condition, you may have a greater chance of issues. Some reports have linked probiotics to serious infections and other side effects. The people most likely to have trouble are those with immune system problems, people who’ve had surgery, and others who are critically ill. Don’t take probiotics if you have any of those issues.
Always talk to your pediatrician before giving probiotic supplements to your child. If you’re pregnant or nursing, you should also talk to your doctor before you try one.
Most probiotics in the U.S. are sold as dietary supplements. That means the companies that make them don’t have to test their products and show that they work or that they are safe. More research is needed to confirm that probiotics are safe and effective.
Ask your doctor which probiotics are the right ones for you. Be sure to stop taking them if you have any problems.
Show Sources
Don’t Miss: What Causes Sudden Severe Stomach Pain
Reduce The Frequency Of Diarrhea
While there are many causes for diarrhea, a change in the guts bacteria can lead to loose stools. Antibiotics often disrupt the balance of the gut microbiome, leading to antibiotic-associated diarrhea and causing loss of good bacteria.
Probiotics may reduce the risk of antibiotic-associated diarrhea in adults aged 18-64. Omni-Biotic AB 10 contains ten carefully selected bacterial strains that restore the gut microbiome and reduce antibiotic-associated diarrhea.
Focus On What Matters Most To You
Imagine knowing you can go somewhere with your family and not worry about the possibility of abdominal discomfort. Imagine heading into a long meeting and not worrying that youâll have to excuse yourself for occasional digestive symptoms.
According to Dustin, this is the main reason he takes probiotics: âKnowing I have a healthy gut, a healthy GI tract, means that I can spend time with my family. It means that I can go to work every day and earn the income I need to. Not needing to worry about myself, knowing that Iâm in good health, helps me know that Iâll be able to help my family when they need it. Probiotics enabled me to enjoy life, just, day to day.â
You May Like: What Causes Stomach And Back Pain