Bloating and probiotics: 3 myths a gut health expert debunks

But that doesn’t mean probiotic supplements are better than fermented foods. They work in different ways. 

Fermented foods contain lots of lactic acid bacteria, that are like the arena staff at a concert. They help to support the show (your gut). On the other hand, probiotic supplements are like the popstars (or rock bands if there’s more than one strain). They come and give a glowing performance (or health benefit). 

Almost everyone would benefit from eating fermented foods, but probiotics are only for people who need help with specific concerns like bloating, IBS or when taking antibiotics. 

3. Probiotics can fix a poor diet 

Fiction: This may be the biggest misconception of all. 

Many people splash the cash on supplements without addressing the basics of gut health – diet. 

You are what you eat, or more accurately, your gut microbes are what you eat. 

Think of your gut like a garden. Probiotics are like trying to plant new seeds, when really you need to fertilise the plants that are already there. Even the best seeds won't flourish in poor soil. 

The same principle applies to probiotics. If your existing gut microbes aren't being properly nourished, adding more bacteria is unlikely to produce dramatic results. 

To increase beneficial bacteria in your gut focus on a diet high in fibre from fruits, veggies, whole grains and legumes as well as polyphenols, compounds found in bitter and colourful foods, such as berries, olive oil, spices, tea and dark chocolate. 

It’s not just probiotics to be wary of! 

The shelves in health stores are stacked with gut health supplements. In addition to probiotics, there’s prebiotics, fibre blends, herbal formulas, digestive enzymes and more. Not to mention social media adverts popping up on you for you page with companies making bold claims that their product can cure bloating and support your gut health. 

Essentially, when assessing the benefit of any product, there are a few questions to ask.  

1. Are the ingredients tested? 

Many products that claim to support gut health piggyback claims off individual ingredients. For example, a product can make claims that it contributes to the normal function of digestive enzymes if it contains 15% of the NRV for calcium (ie 120 mg of calcium per 100 g or per serving). For reference, a standard 150 g serving of yogurt contains almost twice this amount! 

Also, many products are guilty of “pixie dusting”. This is where companies claim to have superstar ingredients, but if you look at the label, these often appear at the end of the ingredients list, meaning they are in the smallest amounts. Often too small to have any meaningful health benefit. 

If any product contains a unique blend of ingredients, it must first be tested before health claims can be supported. 

2. Can it survive the journey? 

The gut is an extremely hostile environment. 

Factors such as formulation, encapsulation, stability and delivery method can influence whether an ingredient reaches the part of the gut where it is intended to work. 

This is particularly important for live microorganisms. The gut microbiome is mostly in the large intestine – around 20 ft from the mouth. Not only do microbes need to get there, but they have to survive through harsh stomach acid and digestive enzymes. 

Lab models of the gut can help us to see whether microbes and other ingredients may make that journey and work there. But ultimately, the only way to know for sure is to test the product in humans to look for health benefits. This is done through controlled, clinical trials – many companies skip this important, scientific process altogether!  

3. Can you take it consistently? 

One of the biggest predictors of success with any gut health intervention is consistency. 

Many people expect dramatic changes after a few days. But the gut microbiome adapts over weeks and months, not overnight. 

Also, without testing – it’s unclear how safe products are to take consistently. This is where clinical trials, which not only monitor symptoms, but safety, are important for any new product. 

The key to a product that supports gut health is one that is easy to take consistently and proven to be safe (and beneficial) in the long run. 

How to choose a gut supplement? 

When it comes to choosing gut health supplements, we set up Tummy MOT. A free website which reviews products based solely on the science! Companies cannot pay to be on there, so all reviews are impartial and unbiased. Products are reviewed by real scientists and updated regularly. Head to tummymot.com/reviews and filter by the type of product you’re looking for! 

Ultimately, no single supplement can outperform poor sleep, sedentary lifestyle, chronic stress, and a diet that lacks fibre and plant diversity. The consistency of sleep, movement, stress reduction and healthy, balanced diet is fundamental to supporting gut health. 

So what can you do about bloating? 

Bloating is really annoying, but you don’t need to turn to gut health supplements right away. Here are some of the simplest yet effective strategies to beat the bloat! 

1. Slow down 

Digestion works best when your body feels safe. 

When we're stressed, rushed or distracted, the body prioritises survival over digestion. Blood flow is diverted away from the gut, digestive secretions can be reduced, and the muscles of the digestive tract may not work as efficiently. 

Before eating, try taking one minute to activate your "rest and digest" nervous system: 

Take five slow breaths, focusing on a long exhale. Combine this with humming on the exhale for great success.  

Also, no distractions - sit down and eat without scrolling on your phone! 

It sounds simple, but many people notice a significant difference in bloating when they slow down and give digestion a chance to do its job. 

2. Chew more 

Digestion begins in the mouth. 

Mastication – the scientific term for chewing - breaks food into smaller particles and signals the release of digestive enzymes further down the digestive tract. 

We should all masticate more!  

But how much varies on what you’re eating. For example, a soft rice pudding may require significantly less chewing than an overcooked steak! 

A better tip is to put your cutlery down between bites and aim to chew until the food has lost its texture. 

3. Nature’s digestive aids 

Many traditional cultures have long used herbs and bitter foods to support digestion. 

While they aren't magic cures, science now shows they can help stimulate digestive processes and reduce feelings of fullness after meals. 

Try making a tea from gut calming spices like cumin, fennel and coriander. 

Bitter leaves such as rocket, chicory or watercress also stimulate the release of gastric juices – so make a small side salad alongside your main meal. 

4. Go for a "Fart Walk" 

A fart walk is exactly what it says on the tin. 

Coined by the self-proclaimed Queen of Fibre, Mairlyn Smith, a fart walk is a 10-15 walk after meals which can help to stimulate gut movement, encourage gas transit and support blood sugar regulation. 

There was even a study which compared a prokinetic (a medication that speeds up digestion) with a 10-15 minute walk after meals. The researchers found that a fart walk reduced bloating even better than the medication! 

5. Poop regularly 

Constipation is probably the number one cause of constipation – or what I like to call the backup bloat.  

If stool is sitting in the colon for too long, gas and fermentation can build up behind it. 

Supporting regular bowel movements can often reduce bloating dramatically. 

Do this by drinking fluids, especially warm ones, focusing on soluble fibre from foods like oats, chia, and carrots (these are gentler on sensitive stomachs), and also staying physically active. 

The best thing for bowel movements may be eating two kiwifruits daily! 

Research has shown that kiwifruit can help improve bowel regularity while being gentle on the gut. They are also helpful for sleep when eaten in the evening – a win win! 

6. Smaller portions 

Healthy foods can still trigger bloating if consumed in very large quantities. 

A huge salad, a giant smoothie or a large fibre-heavy meal may overwhelm a sensitive digestive system. 

If bloating is a regular issue, consider eating slightly smaller meals or increase fibre more gradually.  

7. Identify triggers 

Many people first give up foods to fix their bloating, but this isn’t always a good idea. 

Removing foods unnecessarily, especially from plants, can lead to a loss of beneficial gut bacteria and worsen tolerance over time. 

Gluten and dairy are the two most common culprits. However, many people who think they are gluten intolerant can still eat sourdough. And those with lactose intolerance can still eat some dairy like aged cheese and yogurt.  

This is because fermentation of flour (in sourdough) and milk (in cheese and yoghurt) naturally reduces difficult to digest carbohydrates called FODMAPs. 

Many people with bloating and IBS are sensitive to FODMAPs, which can be confused for things like gluten intolerance, so working with a registered dietitian or nutritionist to identify your real triggers can be really helpful! 

Summary 

Most importantly, remember that gut health isn't built by what you do occasionally, but consistent, small habits over time create big, meaningful improvements!

To learn more about this and other gut health topics, visit Symprove's Gut Hub.