Which Probiotic is Best for Reducing Gas? A Guide to Effective Strains

November 24, 2025 •

5 min read

Over 30% of people report regular bloating and gas, often caused by an imbalanced gut microbiome. This guide will help determine which probiotic is best for reducing gas and soothing the digestive system by exploring the most effective strains and actionable strategies for relief.

Quick Summary

The ideal probiotic for gas depends on the root cause, whether it's related to IBS, antibiotic use, or diet. Specific strains like Bifidobacterium lactis, Bifidobacterium infantis, and Saccharomyces boulardii have clinically supported benefits for gas relief.

Key Points

Strain Specificity is Key: The best probiotic for gas relief is not a one-size-fits-all solution; effectiveness depends on the specific strain and the root cause of the issue.
Bifidobacterium Strains: Bifidobacterium lactis and Bifidobacterium infantis 35624 are clinically proven to help alleviate gas, bloating, and other symptoms, particularly for those with IBS.
Saccharomyces boulardii for Antibiotic-Related Gas: This probiotic yeast is resistant to antibiotics, making it ideal for managing gas and bloating caused by antibiotic use.
Expect an Acclimation Period: It is common to experience a temporary increase in gas or bloating when first starting a probiotic, but this usually subsides as your gut adjusts.
Consider Lifestyle Factors: Probiotics are most effective when combined with healthy lifestyle choices, such as chewing food thoroughly, staying hydrated, and managing stress.
Consult a Healthcare Professional: Individuals with compromised immune systems or pre-existing conditions should seek medical advice before taking probiotics.

Understanding the Root Cause of Gas and Bloating

Excessive gas and bloating can be uncomfortable and disruptive, with root causes varying from person to person. While it's a normal bodily function, excessive gas is often a signal that something is off in your digestive tract. The primary culprits include an imbalanced gut microbiome (dysbiosis), improper food digestion, or underlying conditions like Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO). Probiotics, by introducing beneficial bacteria and yeast, can help restore balance and alleviate these symptoms by improving digestion and reducing excess fermentation. However, the key lies in identifying the right strain for the specific cause of your discomfort.

How Probiotics Reduce Gas

Probiotics help manage gas and bloating through several mechanisms:

Rebalancing the Microbiome: They crowd out less desirable, gas-producing bacteria, restoring a healthier bacterial balance.
Enhancing Digestion: Some strains produce enzymes that assist in breaking down complex carbohydrates and lactose, reducing fermentation that causes gas.
Regulating Motility: Certain probiotics can improve gut transit time, helping to prevent the buildup of gas and waste.
Supporting the Gut Barrier: They help strengthen the gut lining, which can reduce inflammation that contributes to bloating.

Key Probiotic Strains for Gas Reduction

Not all probiotic strains are created equal, and their effects are highly specific. Here are some of the most researched and effective strains for gas relief.

Bifidobacterium lactis

This bacterial strain is a common resident of a healthy gut and has been shown to be particularly effective for relieving gas and bloating, especially for those with IBS or constipation. B. lactis works by:

Supporting the breakdown of dietary fiber and lactose.
Generating short-chain fatty acids (SCFAs) that fuel colon cells and support gut motility.
Modulating gut flora to reduce discomfort associated with digestive issues.

Lactobacillus acidophilus

Found naturally in the gut, L. acidophilus is well-regarded for its role in digestion, particularly for individuals with lactose intolerance. Its benefits include:

Aiding in the digestion of dairy products by producing lactase.
Balancing the gut microbiome to ease cramping, bloating, and irregular bowel movements often linked to IBS.

Bifidobacterium infantis 35624

This strain has been extensively studied for its benefits in reducing IBS symptoms, including bloating, abdominal pain, and gas. Its mechanisms of action involve:

Possessing anti-inflammatory effects that can calm the gut.
Improving gut barrier function.
Providing notable improvements in bloating and flatulence frequency in clinical trials.

Saccharomyces boulardii

This is a unique probiotic yeast that offers distinct advantages over bacterial strains. Since it's a yeast, it is not affected by antibiotics, making it an excellent choice for gas caused by antibiotic use or gut infections. Its primary benefits include:

Replenishing the gut microbiome during and after antibiotic treatment.
Treating and preventing diarrhea associated with infections.
Reducing inflammation in the gut.

Comparison Table of Probiotic Strains for Gas Relief


Probiotic Strain	Type	Best For	Key Benefits	Notes
Bifidobacterium lactis	Bacteria	General digestive health, IBS, constipation	Helps break down fiber and lactose, improves regularity	Clinically proven to reduce IBS symptoms.
Lactobacillus acidophilus	Bacteria	Lactose intolerance, general bloating	Produces lactase to digest dairy, balances gut flora	Can relieve gas caused by imbalanced gut bacteria.
Bifidobacterium infantis 35624	Bacteria	IBS-related gas and bloating	Anti-inflammatory properties, improves gut barrier function	Clinically shown to reduce symptoms in IBS patients.
Saccharomyces boulardii	Yeast	Antibiotic-associated gas/bloating, diarrhea	Resists antibiotics, reduces gut inflammation, fights pathogens	Not suitable for individuals who are immunocompromised.
Lactobacillus plantarum 299v	Bacteria	IBS symptoms, intestinal discomfort	Reduces abdominal pain and bloating frequency associated with IBS	Investigated in numerous clinical trials for IBS relief.

Beyond Probiotics: A Holistic Approach

While the right probiotic can be highly effective, it is most beneficial when combined with a healthy diet and lifestyle choices. Consider these additional strategies for optimal gas reduction:

Chew Your Food Thoroughly: Rushing meals can cause you to swallow excess air, which contributes to gas.
Try a Low-FODMAP Diet: For individuals with IBS or sensitive guts, reducing fermentable carbohydrates (FODMAPs) can significantly decrease gas production.
Incorporate Prebiotics: These are dietary fibers that feed beneficial gut bacteria. A synbiotic supplement combines prebiotics and probiotics for enhanced effectiveness, but may cause initial gas in sensitive individuals.
Stay Hydrated: Drinking plenty of water supports overall digestive function and can help manage bloating related to fiber intake.
Manage Stress: The gut-brain axis means that high stress levels can negatively impact the gut microbiome and slow digestion.

A Note on Side Effects

When you first start taking a probiotic, it is possible to experience a temporary increase in gas or bloating. This is known as the acclimation phase, where your gut microbiota adjusts to the new beneficial bacteria. These symptoms are usually mild and should subside within a few days or weeks. If they persist or worsen, it is advisable to consult a healthcare professional. Moreover, individuals who are immunocompromised or have certain medical conditions should consult a doctor before starting any probiotic regimen due to potential risks of infection.

How to Choose the Best Probiotic for You

Finding the right probiotic for reducing gas is a process of matching the strain to your specific symptoms and needs. The best approach often involves considering the underlying cause of your gas, such as IBS, antibiotic use, or lactose intolerance, and then selecting a product that contains a clinically-studied strain known to target that issue. It is crucial to read labels carefully and look for products that specify the full strain name (Genus, Species, and Strain ID) and a guaranteed CFU count. Starting with a lower dose and slowly increasing can help your system adjust smoothly. For long-standing issues, a gut microbiome test may provide personalized insights to guide your choice.

Conclusion

For many, probiotics offer a natural and effective way to find relief from persistent gas and bloating. While there is no single "best" probiotic for everyone, specific strains like Bifidobacterium lactis for general digestive comfort, Bifidobacterium infantis for IBS, and Saccharomyces boulardii for antibiotic-related issues, have strong clinical backing. By paying close attention to strain specificity, combining supplements with a healthy lifestyle, and consulting a healthcare professional when needed, you can successfully navigate the world of probiotics to achieve a calmer, happier gut. Remember that consistent use is key for restoring long-term gut balance.

Need for more information?

Learn more about potential side effects and considerations of probiotics on Drugs.com.

Frequently Asked Questions

Yes, it is possible for some people to experience a temporary increase in gas and bloating during the first few days or weeks of taking probiotics. This is part of the 'acclimation phase' as your gut microbiome adjusts to the new bacteria, and these symptoms usually resolve on their own.

For IBS-related gas and bloating, strains such as Bifidobacterium infantis 35624, Lactobacillus plantarum 299v, and Bifidobacterium lactis have shown effectiveness in clinical studies.

Yes, strains like Lactobacillus acidophilus can help reduce gas and bloating caused by lactose intolerance by producing the enzyme lactase, which helps digest dairy products.

You may start to notice improvements in gas and bloating within a few days to weeks of consistent probiotic use. Look for a decrease in the frequency and intensity of symptoms, though individual results can vary.

Both can be effective. Some research suggests that multi-strain formulas, containing various beneficial bacteria, may provide more comprehensive benefits for complex conditions like IBS. However, a specific single strain might be best for a targeted issue, such as Saccharomyces boulardii for antibiotic-related gas.

Consistent, daily use is key for maintaining a balanced microbiome. Many products are safe for long-term use, and it's often recommended to continue use to maintain benefits. For specific conditions, a healthcare provider can give guidance on the optimal duration.

For most bacterial probiotics, taking them on an empty stomach (before breakfast or a few hours after a meal) is recommended to maximize the number of organisms that survive the stomach acid. However, Saccharomyces boulardii is more resilient and can be taken with or without food.

Prebiotics are fibers that act as food for your gut bacteria, including probiotics. While they can support a healthy gut, they can cause initial gas and bloating in sensitive individuals, as the fermentation process increases.