Probiotics for bloating

Bloating: Why do we fart in the first place?

Even if no one wants to admit it: everyone farts – that is quite normal. However, if this happens very frequently, it is called bloating (flatulence in medical terms). If this is very severe and occurs almost constantly, many people are not only embarrassed. The persistent discomfort can also become a real burden, as it can be very painful, among other things. But how does gas build up in the intestines in the first place?

During digestion, our intestinal bacteria ferment certain food components. This process always produces gases such as carbon dioxide, methane and hydrogen, especially in the large intestine. A large proportion of these gases is absorbed through tiny blood vessels (capillaries) in the intestine and transported away. We then exhale them odorlessly through the lungs. The rest of the gases escape through the anus as a fart.

Sometimes, however, excessive gas formation occurs in the intestines. This can manifest itself as:

• Bloating (flatulence): 10 to 20 farts per day are quite normal. However, if the “intestinal wind” occurs frequently or is very pronounced, it can become a problem for those affected.
• Flatulence (meteorism): Affected individuals feel downright distended, the abdomen is taut and may also be visibly distended. Some patients with bloating even report that they are two dress sizes bigger in the evening than in the morning

Bloating: Possible causes

Three main causes are responsible in most cases when increased gas accumulates in the intestines:

Swallowed air (aerophagy): This happens mainly when you eat quickly and in a rush or talk a lot while eating. But carbonated drinks, drinking with a straw, chewing gum and smoking can also increase the risk of swallowing air. Bacterial fermentation: If food components enter the colon undigested, they are broken down there by our intestinal bacteria. In the process, the tiny organisms produce gases. If the volume of gas is very high, bloating occurs. This can happen, for example, if you take in more dietary fiber than you are actually used to. In addition, the bacterial fermentation of certain short-chain sugars and sugar alcohols (so-called FODMAPs), for example, increases the production of hydrogen. For people with digestive problems or chronic intestinal diseases (e.g., irritable bowel syndrome), this can lead to discomfort.

Good to know: Even if the intestinal flora is disturbed, too many gases may be released in the intestine. Decreased gas exchange (diffusion): Much of the gas produced in the intestine is carried away through the intestinal wall into the blood and simply exhaled. However, if there is too much air in the gut, it can sometimes only escape as a poop.

Bloating: Common triggers

• Milk and fruit sugar
• Eating too hastily
• High fiber diet
• Disturbed intestinal flora
• Carbonated food, alcohol, coffee
• Carbonated drinks, alcohol, coffee
• Lactose and fructose
• Eating too fast

Good to know: Bloating is usually harmless, but it can also be the result of a disease (e.g. irritable bowel syndrome, food intolerances, chronic inflammatory bowel disease). If symptoms persist, you should therefore always consult a doctor.

Bloating & intestinal flora: connection

If the composition of the bacteria in our intestines changes (so-called dysbiosis) – and, for example, “bad” bacteria become prevalent – digestion can also become confused.

Among other things, our intestinal bacteria stimulate the natural movement of the intestinal muscles (intestinal motility). If the intestinal flora is out of balance, the intestines may work more slowly. This can also lead to bloating. The type and amount of gas produced in the intestines also depends on the composition of our intestinal flora. If there are a particularly large number of gas-forming bacteria in our intestines, bloating occurs more frequently. If the intestinal flora becomes unbalanced, gas-forming bacteria may gain the upper hand. For example, many types of bacteria from the proteobacteria phylum can be responsible for bloating due to excessive gas formation. Bifidobacteria and lactobacilli, on the other hand, form less gas.

If the intestinal flora is disturbed, the diversity of bacteria in the intestine is often also reduced. It can then happen that food components are no longer sufficiently decomposed by the intestinal inhabitants, resulting in digestive disorders with increased gas formation. A disturbed intestinal flora can also result in pathogens gaining the upper hand. They can also produce gases that lead to severe bloating. In addition, other intestinal complaints such as diarrhea, nausea and abdominal pain usually occur with such infections. Note: Taking antibiotics often leads to disturbances of the intestinal flora, so bloating is not uncommon. Often diarrhea also occurs (so-called antibiotic-associated diarrhea). It can take several weeks until the natural balance is restored.

Sometimes, a faulty colonization of the small intestine can also be to blame for the symptoms:

While billions of bacteria cavort in the large intestine, only a few of the tiny creatures are usually found in the small intestine – and usually only a little gas. Sometimes, however, bacteria from the large intestine can spread into the small intestine and displace the naturally occurring bacteria there. The large intestine bacteria then already ferment food components in the small intestine, so that suddenly there are larger amounts of intestinal gas there. The problem is that the small intestine is not adapted to large amounts of gas, which is why it cannot be completely removed via the blood. And: Excess gas cannot simply escape as a fart. The result: The wall of the small intestine expands. As a result, the abdomen looks downright distended and there is often severe, cramping pain.

Good to know: Small intestinal colonization can occur in cases such as irritable bowel syndrome, but also in cases of food intolerance, celiac disease or chronic inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis.

We recommend you buy our probiotic drink Colondrink, which contains 900 trillion good bacteria and as many as 27 cultures. This colon drink is also vegan! It is very effective if you want to solve the problem of bloating.

Bloating: What helps?

The following measures can help reduce bloating:

• Eat right: The most important thing is to eat slowly and consciously. This will help you avoid swallowing excess air. It is also better to eat several, easily digestible meals instead of fewer, lavish portions.
• Listen to your gut: Bloating may be triggered by certain foods. If you suspect a food intolerance or allergy, you should consult a doctor. Tip: Mediterranean diets are considered generally low in gas.
• Soothing teas: caraway, fennel, can soothe the stomach, as they can have an antispasmodic effect, among other things.
• Exercise: It’s best to be active for at least 30 minutes every day – whether you’re jogging, cycling or simply taking a walk. This is because exercise supports the natural movement of the intestines and can help intestinal gas to pass more easily.
• Abdominal massage: Gently massage the lower abdomen in circular motions – what helps with babies also supports intestinal activity in adults. In addition, it is also possible to loosen “stuck” farts.
• Ensure relaxation: Under constant stress, digestion comes to a standstill. Bloating can be the result. Consciously plan phases of relaxation. Relaxation methods such as autogenic training or Jacobson’s progressive muscle relaxation can also help to reduce stress levels.

In addition, the following remedies can be helpful for bloating:

• Defoamers: if the above measures are not enough, certain medicines known as defoamers (e.g., simeticon) can help. They destroy the foam bubbles in the intestine in which the flatulent gases are trapped. These can then escape.
• Probiotics: Preparations with live intestinal bacteria can help whenever bloating occurs due to dysbiosis, an imbalance of bacteria in our intestines. This can happen, among other things, if you eat an unhealthy diet. But stress, lack of exercise, or taking certain medications (such as antibiotics) can also throw our microbiota out of balance.
• Antibiotics: In the case of a faulty colonization of the small intestine with bacteria, treatment with antibiotics can be useful to kill the unwanted colon bacteria and thus get rid of the annoying bloating. Many doctors now recommend rebuilding the intestinal flora with the help of probiotics following treatment with antibiotics.

Bloating: When to see a doctor?

As a rule, bloating is harmless. Only in rare cases is there a serious illness behind the annoying discomfort. Therefore, bloating can usually be controlled with the above-mentioned measures.

You should go to the doctor if…

• … bloating occurs suddenly and is very distressing
• … the bloating persists over a longer period of time
• … bloating is accompanied by severe abdominal pain, changes in bowel movements or vomiting
• … you also lose weight
• … you are accompanied by fever
• … there is blood in the stool
• … the bloating occurs repeatedly in certain situations
• … your general state of health is poor

Stay healthy!