Your gut is home to trillions of bacteria! Some of them may be helping you feel flatter, lighter, and less bloated, while others may be doing the exact opposite. In fact, researchers now know that certain strains of bacteria may influence everything from gas production and digestion to constipation, inflammation, and how much your stomach bloats after a meal. Which makes sense since we know that people can eat the exact same foods and have completely different reactions. 

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The good news? Some probiotic strains appear to be especially helpful for reducing bloating and supporting a healthier gut environment – here are four such probiotic strains:

1. Bifidobacterium lactis

Bifidobacterium lactis is one of the best-studied probiotic strains for digestive health.

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Research suggests it may help improve bowel regularity, reduce constipation, and decrease abdominal bloating. It may also support a healthier balance of gut bacteria overall.

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Because constipation is a major cause of bloating, improving regularity often leads to less abdominal discomfort.

2. Bifidobacterium infantis

Bifidobacterium infantis has been studied in people with irritable bowel syndrome (IBS), a condition often associated with bloating, gas, and abdominal pain.

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Some research suggests this strain may help reduce bloating and calm inflammation in the digestive tract.

3. Lactobacillus plantarum

Lactobacillus plantarum is another probiotic strain that has shown promise for bloating and gas.

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It may help improve digestion, reduce intestinal permeability, and support a healthier gut barrier.

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Some studies suggest Lactobacillus plantarum may be particularly useful for people with IBS-related bloating.

4. Lactobacillus rhamnosus

Lactobacillus rhamnosus is commonly used to support overall digestive and immune health.

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It may help improve the gut microbiome, support regular bowel movements, and reduce bloating in some individuals.

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It is also one of the most widely studied probiotic strains for general gut support.

Other ways to support a healthy gut microbiome

While probiotics may help, they are only one piece of the puzzle. To support healthier gut bacteria and less bloating overall:

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• Eat a variety of plant foods
• Increase fiber gradually
• Drink plenty of water
• Include fermented foods
• Reduce ultra-processed foods
• Manage stress
• Get regular exercise
• Prioritize sleep

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Certain probiotic strains may help reduce bloating, especially when bloating is related to constipation, IBS, or an imbalance in gut bacteria. 

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Bifidobacterium lactis, Bifidobacterium infantis, Lactobacillus plantarum, and Lactobacillus rhamnosus are four of the most promising strains to consider. I previously also wrote on Akkermansia municiphilia and how it benefits bloating and gut health as well. 

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Still, probiotics are not one-size-fits-all. And they likely work in combination – it may take some trial and error to find the right strain or combination that works best for your gut.