Lactobacillus plantarum has the strongest clinical evidence for reducing bloating, with randomised controlled trials showing meaningful reductions in abdominal distension and gas compared to placebo. Not every strain works the same way, and “probiotic” alone tells you very little about whether a product will help.
This guide covers which strains actually have evidence for bloating, what else genuinely helps, and when bloating might be something a probiotic will not fix.
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Table of Contents
Why bloating happens
Bloating is usually caused by gas production during fermentation of food in the colon, combined with how sensitive your gut is to that gas and how efficiently it moves through your system.
Diet, gut motility, and the balance of bacteria in your colon all play a role. This is why the same meal can bloat one person and not another: the amount of gas produced and how it is handled downstream both vary between individuals.
Probiotics can influence two parts of this: the type and volume of gas certain bacteria produce, and how quickly the gut clears it. That is the mechanism behind the strain-specific evidence below.
Which probiotic strains have evidence for bloating?
| Strain | Evidence | Key finding |
|---|---|---|
| Lactobacillus plantarum 299v | Multicentre, double-blind, placebo-controlled RCT, 214 IBS patients | Significantly reduced bloating and abdominal pain frequency and severity versus placebo over 4 weeks (Ducrotté et al., 2012) |
| Lactobacillus casei | RCT in IBS patients | Reduced bloating and improved stool consistency (Agrawal et al., 2009) |
| Bifidobacterium infantis 35624 | RCT in IBS patients | Reduced composite IBS symptom score including bloating (Whorwell et al., 2006). Not a strain currently used in Biome Bliss. |
| Multi-strain formulations (general) | Systematic review and meta-analysis, IBS populations | More consistent symptom improvement than single strains when used for 8 weeks or longer (Asha & Khalil, 2020) |
Lactobacillus plantarum is the strain with the most direct, repeated evidence for bloating specifically, rather than IBS symptoms in general. It is naturally found in fermented vegetables like sauerkraut and kimchi, and works partly by producing antimicrobial compounds that limit gas-producing bacteria.
Our full guide to Lactobacillus plantarum covers the strain in more depth, including food sources if you would rather get it from diet.
Beyond probiotics: what else has evidence for bloating
Probiotics are not the only evidence-based option, and combining approaches is common in the research on functional gut symptoms.
Peppermint and caraway oil combinations. A meta-analysis of five randomised trials involving 580 patients found that a peppermint-and-caraway oil combination significantly improved bloating and other symptoms of functional dyspepsia (Rich et al., 2017). Peppermint oil alone has more mixed results, but the combination has consistently outperformed placebo.
Dietary triggers. High-FODMAP foods, carbonated drinks, and eating too quickly are common, well-documented bloating triggers independent of gut bacteria. Addressing these alongside a probiotic often produces better results than either approach alone. Our guide to high fibre snacks flags which high-fibre options are lower-FODMAP and generally better tolerated if bloating is a concern.
Fibre, introduced gradually. Fibre feeds beneficial bacteria, but adding too much too quickly is a common cause of bloating in people trying to improve their diet. Slow, incremental increases tend to work better than sudden changes.
How long before probiotics reduce bloating?
The Ducrotté trial measured results at 4 weeks. Broader reviews of multi-strain probiotics suggest 8 weeks is a more realistic timeframe to properly judge whether a product is working for you.
Our full breakdown of the week-by-week timeline covers what to expect at each stage, including why some mild bloating in the first few days is normal rather than a sign of failure.
When bloating might be something else
Occasional bloating after certain meals is common and not usually a cause for concern. Some patterns are worth taking to a GP rather than managing with a supplement.
- Bloating that is severe, constant, or rapidly worsening
- Bloating alongside unexplained weight loss
- Blood in your stool, or a persistent change in bowel habit lasting more than a few weeks
- Bloating that does not respond to any dietary or supplement changes after several months
These are not typical probiotic-responsive bloating patterns, and ruling out other causes matters more than trying another supplement. If you suspect SIBO, coeliac disease, or another diagnosed condition, see a gastroenterologist before self-treating with probiotics.
A strain-and-herb approach: how Biome Bliss is formulated
Biome Bliss contains Lactobacillus plantarum, the strain with the strongest bloating-specific evidence covered above, alongside Lactobacillus casei, delivered live in a fermented liquid rather than a freeze-dried capsule.
The formula’s botanical blend also includes peppermint, fennel, and caraway, all carminative herbs with separate clinical evidence for bloating and functional dyspepsia noted earlier in this article. That combines a studied probiotic strain with a studied herb category in one format, rather than relying on either alone.
You can see the complete strain list, fermentation process, and full ingredient breakdown in our guide to what’s in Biome Bliss.
Frequently asked questions
What is the best probiotic strain for bloating?
Lactobacillus plantarum, particularly the 299v strain, has the most consistent randomised trial evidence specifically for bloating and abdominal distension, including a 214-patient placebo-controlled study showing significant improvement over 4 weeks.
Can probiotics make bloating worse at first?
Yes, temporarily. Mild gas or bloating in the first few days is common as your gut adjusts to new bacteria. It typically resolves within 3 to 5 days and does not predict whether the probiotic will help long term.
Do probiotics work for bloating from IBS?
Lactobacillus plantarum and multi-strain formulations have research support specifically in IBS populations for reducing bloating and abdominal pain, though individual response varies and probiotics are one part of a broader management approach.
How long does it take for probiotics to reduce bloating?
Trial evidence for Lactobacillus plantarum shows measurable improvement by 4 weeks. Broader guidance for multi-strain products suggests allowing up to 8 weeks of consistent use before judging effectiveness.
Should I take a probiotic or a peppermint-and-caraway supplement for bloating?
They work through different mechanisms, and the evidence supports both. A peppermint-and-caraway combination has meta-analysis-level evidence for functional dyspepsia symptoms, while Lactobacillus plantarum has direct trial evidence specifically for bloating. Combining both is common in gut-health formulations.
When should bloating be checked by a doctor rather than treated with probiotics?
See a GP if bloating is severe, constant, accompanied by unexplained weight loss or blood in the stool, or does not improve after several months of dietary and supplement changes. These patterns fall outside typical probiotic-responsive bloating.
References
- Ducrotté P, Sawant P, Jayanthi V. Clinical trial: Lactobacillus plantarum 299v (DSM 9843) improves symptoms of irritable bowel syndrome. World Journal of Gastroenterology. 2012;18(30):4012-4018. pubmed.ncbi.nlm.nih.gov/22912552
- Agrawal A et al. Clinical trial: the effects of a fermented milk product containing Bifidobacterium lactis DN-173 010 on abdominal distension and gastrointestinal transit in irritable bowel syndrome with constipation. Alimentary Pharmacology & Therapeutics. 2009;29(1):104-114.
- Whorwell PJ et al. Efficacy of an encapsulated probiotic Bifidobacterium infantis 35624 in women with irritable bowel syndrome. American Journal of Gastroenterology. 2006;101(7):1581-1590. pubmed.ncbi.nlm.nih.gov/16863564
- Asha MZ, Khalil SFH. Efficacy and Safety of Probiotics, Prebiotics and Synbiotics in the Treatment of Irritable Bowel Syndrome: A Systematic Review and Meta-Analysis. Sultan Qaboos University Medical Journal. 2020;20(1):e13-e24. pubmed.ncbi.nlm.nih.gov/32190365
- Rich G et al. A randomized placebo-controlled trial on the effects of Menthacarin, a proprietary peppermint- and caraway-oil-preparation, on symptoms and quality of life in patients with functional dyspepsia. Neurogastroenterology & Motility. 2017;29(11). pubmed.ncbi.nlm.nih.gov/28429434
This article is for informational purposes only and does not constitute medical advice. If you have persistent, severe, or worsening bloating, or bloating alongside other symptoms such as weight loss, speak with your GP before starting any new supplement.
