Bloating, difficult digestion: how can probiotics help?

Probiotics are live micro-organisms — mainly bacteria and yeasts — found in certain fermented foods and in supplement form. They help maintain the balance of the gut microbiome, an ecosystem that’s essential to overall wellbeing.

Microbiome and probiotics: an essential relationship

The gut microbiome is made up of billions of micro-organisms that play a key role in many bodily processes. An optimal balance and high diversity of these micro-organisms is associated with better digestive comfort.

The gut microbiome is involved in several digestive processes:

• Turning dietary fibre into beneficial compounds;
• Producing certain essential vitamins;
• Interacting with the immune system and the intestinal lining.

When this balance is disrupted, it can be associated with feelings of digestive discomfort, such as bloating or difficult digestion.

Some probiotics play a key role in balancing the gut microbiome and help with breaking down food and absorbing nutrients.

Scientific studies on probiotics and digestion

Research has shown that certain probiotic strains, such as Lactobacillus and Bifidobacterium, help maintain a healthy balance of gut flora and are associated with better digestion. (Source: NCBI)

Probiotics are naturally found in several fermented foods, such as:

• Yoghurt and kefir;
• Sauerkraut and kimchi;
• Miso and tempeh;
• Kombucha.

Adding these foods to your daily diet can help support the healthy balance of your microbiome.

• Mix up your diet: choose foods rich in fibre and probiotics.
• Be consistent: regular intake supports a better balance.
• Pair probiotics with fibre: fibre (banana, garlic, onion) helps feed the microbiome.

• The gut microbiome plays an essential role in digestion.
• Some probiotics help balance gut flora and support better absorption of food.
• Fermented foods are an excellent natural source of probiotics.
• A balanced, varied diet — with fibre and probiotics — supports digestive wellbeing.

Irritable bowel syndrome can be uncomfortable, but it doesn’t have to be inevitable. By understanding how your body works, taking care of your microbiome and adopting a routine that suits you, you can feel lighter, more comfortable, and have a more peaceful relationship with your digestion.

If discomfort persists, consult a healthcare professional.