Probiotics¹—aka, good bacteria—have been shown to have many health benefits. Mainly, they can help with a variety of gut health issues, including easing colic in babies, preventing antibiotics-associated diarrhea, or treating constipation. Sure, they can help you feel more regular, but can probiotics help with bloating?

If you’re often bloated by the end of the day (which is totally normal, BTW), you’re not alone. “About 50 percent of the general Western population frequently experiences issues related to gut health like bloating, gas, rumbling, or discomfort,” says Miguel Freitas, PhD, one of the world’s leading experts on the complex interactions between probiotics, the gut, and the microbiota and vice president of health and scientific affairs at Danone North America.

While there’s no one-size-fits-all solution—bloating and digestive issues can be caused by many different things—there’s growing interest in the use of probiotics for bloating. But like with any health issue, it’s best to chat with your healthcare provider if you’re consistently dealing with frustrating digestive symptoms, says Freitas.

Here, we spoke with Freitas about how probiotics can help reduce bloating, the best probiotics to take, and other tips for reducing bloating naturally.

Can probiotics help reduce bloating?

Before diving in, it’s important to understand why you’re bloated. “Lifestyle factors such as eating too fast and an unbalanced diet full of greasy, heavy foods can result in not feeling your best,” says Freitas (and let’s be honest—we’ve all felt the tummy woes that can come from eating one too many slices of pizza).

Your gut microbiome can also affect whether you feel bloated. Specifically, the presence or absence of certain bacterial species in your gut can lead to minor digestive disturbances, explains Freitas.

And it’s not just the amount of microbes you have in your gut that plays a role in bloating and other digestive problems. “Current evidence suggests that healthier adults have more diverse gut microbiotas,” Freitas says. “Including certain probiotics in your diet is one way to promote a more balanced gut microbiome and potentially help ease certain digestive issues,” he adds.

Research suggests² a couple of different theories as to how probiotics reduce bloating. The first is that probiotics may “out-compete” harmful microorganisms for resources, leading to a lower amount of “bad” microbes and potentially less bloating. Another theory is that probiotics may also produce anti-microbial substances (products that kill or slow the spread of bacteria) and affect the immune system.

While more research is needed to figure out exactly how probiotics reduce bloating, these early findings are promising.

What’s the best type of probiotic to take for bloating?

If you’re considering probiotics to help you de-bloat, finding the right strain may determine how well they work. Different strains work in different ways; not all of them have the same effect on your digestion, according to Freitas.

So, which strain helps with bloating? Freitas says it’s called Bifidobacterium animalis lactis DN-173 010/CNCM I-2494 (we know, a mouthful!). Studies have shown it can help reduce the frequency³ of minor digestive issues like bloating, gas, abdominal discomfort, and rumbling, and it can be found in certain yogurt products, like Activia.

Dosage and timing are another important factor to consider here—both of which will largely depend on the strain you take, says Freitas. He adds that most probiotic strains have been studied for use between one and 10 billion colony-forming units (CFUs) daily, but in general, it’s best to stick to the dosing instructions on the supplement label.

Taking them daily is key, too. One common misconception about probiotics is that they colonize in the gut immediately, but Freitas says most strains will not colonize in your gut right away. So, to make sure they build up in your GI tract (and to reap benefits like reduced bloating), it’s best to take them every day.

Getting them through food is best

Another tip? Freitas recommends trying to get these probiotics through food first, not through supplements. That’s because food gives you a variety of valuable nutrients along with good bacteria. Plus, food may buffer stomach acids from killing off probiotics, which increases the chances of them getting to your large intestine—where they need to go to have tangible benefits on your gut, he explains.

But don’t just assume every fermented food has probiotics. Some foods (like yogurt, kimchi, or kombucha) may have live bacterial cultures, but for it to be a probiotic, bacteria have to be studied in a clinical setting and shown to have a specific health benefit, he adds.

Some fermented food 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 some other ways to reduce bloating?

Probiotics are just one way to cut down on bloating. But there are plenty of other life hacks you can try to help you (and your gut) feel your best. Here are some methods recommended by Freitas.

1. Stay hydrated

Constipation is a major cause of bloating. So, if you’re backed up, drinking plenty of water can help move things along in your gut. Make sure you are sipping H2O throughout the day and eating hydrating fruits and veggies like watermelon, cucumbers, celery, and spinach.

In general, aim to get anywhere from 11.5 to 15.5 cups of water per day through a combination of drinking and eating water-rich foods.

2. Eat fiber-rich foods

Getting enough fiber in your diet is just as important as hydration to keep bloating and constipation at bay. Fiber can help keep your bowels moving and, according to recent studies, can also help promote a balanced gut microbiome⁴ along with probiotic foods. This is why it’s recommended to add high-fiber foods like fruits, veggies, whole grains, nuts, and seeds to your diet.

Just keep in mind: It’s best to start slow. If you haven’t been eating a lot of fiber previously, Freitas says adding a little at a time is best. Adding too much fiber too quickly can worsen bloating in the short term, so it’s important to increase intake gradually—to reduce the likelihood of gas and bloating.

3. Prioritize self-care

Both Freitas and a 2019 study in Digestive Diseases and Sciences say stress and anxiety can worsen symptoms like bloating⁵ and digestive discomfort. This means it’s incredibly important to prioritize self-care—for your mind and your gut. While this can come in many forms, the most common self-care strategies include getting enough sleep, moving your body in ways you enjoy, meeting up with friends, meditating, journaling, or anything else that helps you relax. All can help promote a happier, healthier gut.

Final takeaway

There’s growing evidence to suggest that taking certain strains of probiotics (like Bifidobacterium animalis lactis) can help reduce bloating. You can reap these benefits by eating probiotic-rich foods (like yogurt) or taking supplements, which should be taken daily at the suggested dose on the bottle or by your doctor, according to Freitas.

Probiotics are generally considered safe, but it’s always best to check in with your healthcare provider before trying any new supplement. They can help offer guidance on the best strain to look for to ease specific health issues, like bloating or constipation. Otherwise, you may not end up choosing the best strain for you.

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