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Do Probiotics Help With Bloating & Constipation? How to Use Probiotics to Alleviate Symptoms

Written by Dr. Michael Ruscio, DC on May 15, 2025

Written by Dr. Michael Ruscio, DC on May 15, 2025 — Reviewed by Kellie Blake

• Bloating Causes|
• How Probiotics Work|
• Using Probiotics|
• Choosing Probiotics|
• Other Bloating Tips|

Bloating and one of its major causes—constipation—are two of the most common digestive complaints I hear in my clinic. And even though it might feel like your body is working against you, the truth is this: Your gut is sending you a signal.

In many cases of bloating, probiotics—beneficial bacteria that support gut health—can offer real relief, whether by loosening constipation or improving the gut microbiome. To understand why they work (and how to use them effectively), it helps to understand what’s actually going on inside your gut.

What Causes Bloating?

Bloating is more than just a nuisance—it’s your body’s way of saying that digestion isn’t going smoothly. The sensation of bloating often stems from excess gas or pressure in the intestines, and it tends to overlap with other symptoms like abdominal pain, distension (visible swelling of the belly), and irregular bowel movements.

So what’s behind all this? Let’s break it down.

Constipation

Constipation is when you poop three times a week or less, or when you feel like you haven’t fully emptied your bowels after going. 

Constipation can happen when food moves too slowly through your gastrointestinal tract, allowing it to become food for bacteria 1. The longer food lingers and bacteria ferment it, the more it can build up and cause swelling and discomfort 2.

Reducing constipation can relieve bloating symptoms for many people with IBS 3 4.

Dysbiosis and Gut Imbalances

Dysbiosis is an imbalance in your trillions of gut microbiota, which includes mainly bacteria, but also fungi, viruses, and protozoa. Such an imbalance of the good bacteria and bad bacteria in your digestive system can contribute to digestive conditions like IBS, of which bloating is a primary symptom 1 3.  

Bad bacteria or other harmful microbes can irritate the lining of your gut, which may lead to bloating and gas 5. This is especially a problem when bacteria overpopulate the small intestine—where not many bacteria belong—and increase gas levels as they break down food particles 6.

Diet or Food Sensitivities

Certain foods—especially those rich in fermentable carbs like FODMAPs—can feed gut bacteria and ramp up their gas production. That’s why foods like dairy, beans, and even healthy vegetables like onions or cauliflower can leave you bloated. 

And if you’re sensitive to food components like gluten or lactose, that can further disrupt digestion and cause your gut to swell with gas.

Fortunately, a low FODMAP diet (which limits high-FODMAP foods) can help relieve bloating 7—we’ll discuss that along with bloating relief strategies a little later. 

Small Intestinal Bacterial Overgrowth (SIBO) 

SIBO happens when large numbers of bacteria from the colon move into the small intestine. In the small intestine, they ferment—or eat—some of the food you eat before it’s fully digested. That process produces a lot of gas, which leads to bloating and often constipation or diarrhea 6. 

SIBO can be diagnosed by a practitioner if you suspect it or have any of the symptoms, such as gut problems, fatigue, skin problems, moodiness, and more. Fortunately, you don’t have to get a diagnosis to start addressing SIBO-like symptoms. A SIBO-targeted treatment plan will almost certainly show benefit, even if your gut problems aren’t related to SIBO. And it can save you from having to spend time and money on SIBO testing.  

How Probiotics Help Relieve Bloating

Probiotics are live microorganisms, often called beneficial bacteria, that live in your digestive tract. They can support gut health by: 

• Crowding out harmful bacteria 8 9
• Helping restore a healthy balance to the microbiome 10
• Supporting the immune system 11
• Reducing inflammation 12
• Strengthening the gut lining to reduce leaky gut 13

One of the many benefits of probiotics is that they can help relieve bloating and address several common reasons—including constipation—behind it 14. In fact, bloating is one of the digestive issues they’re most proven to improve.

Even better, probiotics typically provide these gut health benefits with minor or no side effects 15. 

Probiotics for Constipation

Constipation and bloating often go hand-in-hand 2. Fortunately, probiotics can help here, too. A meta-analysis (study of studies) found that probiotics can reduce constipation while increasing good gut bacteria 16.

Probiotics for Bloating, Gas, and Distention

When it comes to bloating, studies have shown that probiotics can help improve the balance of bacteria in your gut 17, which often corrects the underlying cause of the bloating 18.  

Other studies have echoed these results, finding that probiotics can improve the gut environment and reduce symptoms like gas and bloating 3 19.

Probiotics for SIBO-Related Bloating

Bloating is one of the most common symptoms of SIBO. A meta-analysis showed that probiotics can improve the outcomes of SIBO treatment and reduce bloating in people with SIBO 20. 

Another meta-analysis on using probiotics to treat SIBO found that they can get rid of SIBO, reduce gas levels in the gut, and relieve abdominal pain 21.

How To Use Probiotics for Bloating

The best results come when probiotics are used strategically—alongside diet and lifestyle changes—to target the root cause of your bloating, whether it’s constipation or something else.

Which Strains of Probiotics Are Best for Bloating?

In the clinic, we recommend combining one product from each of the following categories:

• Lactobacillus and Bifidobacterium blends
  •  These species, such as Lactobacillus acidophilus and Bifidobacterium lactis, can support the intestinal lining and immune system.
• Saccharomyces boulardii
  • This beneficial yeast can help crowd out pathogens and reduce inflammation.
• Soil-based probiotics
  • Species like Bacillus coagulans that live in the soil are hardy and can support microbiome balance.

When taken together, these three types of probiotics may cooperate to restore balance and calm digestive symptoms like bloating and constipation 22. 

We find the best results for both come from a triple-probiotic approach.

What to Look for in a High-Quality Probiotic Supplement

Because probiotic quality varies, look for supplements that are:

• Clearly labeled with species and CFU count in the billions
• Third-party tested for quality
• Free of allergens and unnecessary additives*
• GMP-certified and shelf-stable (unless otherwise instructed)

*Keep an eye out for prebiotic additives. Any amount over 5 grams could be problematic if you have a sensitive or struggling gut—it could make your bloating worse. It’s best to minimize prebiotics until your gut is in a more resilient state. 

Other Tips for Bloating

Probiotics aren’t the only option for improving your bloating, regardless of its cause. Here are some other options that may help you reduce bloating, especially when used alongside probiotics.

An Anti-Inflammatory Diet 

Low FODMAP diet: This anti-inflammatory, gut-friendly diet removes fermentable carbs that fuel bad bacteria. Research consistently shows a low FODMAP diet can reduce bloating, gas, and pain in people with IBS 23. A low FODMAP diet may also provide bloating relief in people with more generalized gut symptoms and no IBS 7. 

Mediterranean diet: This diet is rich in polyphenols, healthy fats, and fiber. It supports microbial diversity and may reduce bloating by reducing low-grade inflammation and gut dysbiosis. The Mediterranean diet may reduce digestive complaints like bloating by supporting a healthy microbial balance 24. 

Exercise

Regular gentle movement—like walking, yoga, or Qigong—has been shown to support digestive function and relieve constipation, which often occurs with bloating 25. I recommend trying to get 20–30 minutes of movement every day.

Digestive Enzymes 

Digestive enzyme supplements help break down food early in the digestive process, similar to the enzymes naturally found in saliva and the stomach. 

Taking digestive enzymes before meals may help prevent bloating linked to IBS, lactose intolerance, FODMAPs, and non-celiac gluten intolerance 26 27 28. 

For help navigating digestive enzymes, download our Digestive Enzyme Protocol. 

Botanicals

The following herbal treatments have research supporting their effectiveness for bloating and general digestive support.

• Peppermint oil can help relax abdominal muscles, easing cramps and bloating—peppermint tea offers a gentler option but should be avoided if you have indigestion or heartburn 29.
• Chamomile may calm the gut without worsening heartburn and may support broader health issues beyond digestion, including metabolic and allergic conditions 30—check with your doctor first, though, if you are allergic to members of the ragweed family.
• Dandelion root may support digestion by boosting bile, and it may act as a mild diuretic, helping relieve water retention and bloating—though its effects may diminish if used more than twice a day 31.
• Turmeric, particularly its active compound curcumin, may reduce gas and bloating while also offering anti-inflammatory and bile-stimulating benefits 32.
• Fennel may aid digestion and reduce bloating with its anti-inflammatory compound anethole 33, and it can help with menstrual cramp-related bloating 34.
• Ginger and artichoke together can ease bloating, gas, and diarrhea 35. This combo can also speed up digestion, especially when taken before meals 36. Finally, ginger alone can help reduce inflammation and period-related bloating 37.

If you’re looking to try botanicals for bloating, we carry these in our online shop:

• Peppermint oil
• Ginger as the main ingredient in MotilPro
• Turmeric as curcumin in CurcuSelect

Hydration

Drinking enough water each day can help prevent constipation and associated bloating 38. 

The Bottom Line

If bloating—with or without constipation—is getting in the way of your life, don’t ignore it. Symptoms like bloating and constipation are often signs of an underlying gut imbalance—but they’re also highly treatable. By combining an anti-inflammatory diet, probiotics, and simple lifestyle changes, you can restore balance to your gut and relieve bloating and constipation. 

Are you looking for more support with your gut health? You can find my full science-backed guide to gut health in my book, Healthy Gut, Healthy You. We’re also taking new patients in our virtual clinic and would love to help you anytime.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.