Are probiotics the answer for your IBS symptoms?

The answer to this question is maybe yes and maybe no. And, you won’t know if it’s a yes until you test it in a very systematic way. How do you do that? Let me tell you…

If you want to try a probiotic, you have to be systematic or you will never know if it is helping, hurting, or doing nothing at all.

Here’s how you do that:

Choose a 15-30-day period when you can easily eat a purely low FODMAP diet so you have a clean environment in which to test your body’s response to probiotic therapy. Introduce the daily probiotic and take it daily for 15-30 days. If you notice a positive change in your gut behavior then a probiotic may be the answer for you. If you’ve been scrupulous about eating a low FODMAP diet during your probiotic introduction and you notice a negative change (increased diarrhea, constipation, gas, or another discomfort) then a probiotic is likely not the answer for you. If you don’t notice any change at all, then continuing to take a probiotic is up to you. If it makes you FEEL like you’re doing something helpful and there’s no negative consequence, go for it.

There are many options of probiotics out there. One example that contains all three strains that are beneficial for those of us with IBS is Garden of Life Raw Probiotics Ultimate Care. I recommend you browse the probiotics that are available to you locally and read the ingredients to see what strains are included. Probiotics from the Bifidobacterium, Lactobacillus, and Saccharomyces families have shown particular promise for those of us with IBS. (See this article or this article for more on that).

A word of caution: Watch out for the prebiotic soluble fibers inulin and fructooligosaccharides (FOS), which are highly fermentable fibers that should be avoided because they often trigger IBS symptoms. These sneaky little ingredients are frequently added to protein shakes and bars, yogurts, probiotic supplements, fiber supplements, and more.

Wait…what are probiotics and why would they be helpful for my IBS?

Probiotics are an interesting topic for people with irritable bowel syndrome (IBS). Many IBS sufferers take probiotics in the hope that balancing out their gut bacteria will improve their symptoms. A number of studies have shown that specific probiotics may have the potential to do just that.

As you know, if you’ve been following me, I’m not a huge proponent of taking medications or supplements if you can manage your symptoms and maintain your good health through diet. Antibiotics and other medications that may be used to treat symptoms of IBS can damage healthy bacteria living in the gut and actually lead to worsening symptoms of IBS. The more medications you take, the more unknowns you throw into your system, and identifying and solving the real problems can get even harder.

That being said, in some cases a supplement may actually be needed. As noted, probiotics from the Bifidobacterium, Lactobacillus, and Saccharomyces families have shown particular promise for those of us with IBS and may be worth a try, especially if you are not able to tolerate even small amounts of certain high FODMAP food categories or you’re having trouble getting your symptoms under control even with a careful low FODMAP diet approach.

Why is that? Your digestive system is filled with a collection of beneficial bacteria known as “gut flora,” and these bacteria play an important role in your overall health. Sometimes, and for various reasons, your gut flora can get thrown out of balance, allowing harmful bacteria to multiply and take over. Your gut flora, if out of balance, may contribute to the symptoms of IBS. Probiotics may help restore balance in a number of ways, including by inhibiting the growth of harmful bacteria, reducing inflammation, and slowing down the digestive system.

What Are Probiotics?

Probiotics are strains of live bacteria or yeast that are found in foods and supplements. They’re safe, similar to your natural gut flora, and may provide some benefits to your health such as supporting weight loss, improving heart health, improving digestion, and boosting the immune system.

Common foods that naturally contain probiotics tend to be fermented such as yogurt, sauerkraut, tempeh, or kimchi. While we can eat some of these foods (lactose-free yogurt and plain tempeh), others are high in FODMAPs and should be avoided (sauerkraut and kimchi).

How Do Probiotics Work with IBS?

IBS symptoms have been linked to certain changes in the gut flora. For example, people with IBS have been shown to have lower amounts of Lactobacillus and Bifidobacterium in their guts, and higher levels of harmful Streptococcus, E. coli, and Clostridium.

Whether this change is a cause or the result of IBS is uncertain but we do know changes in the gut flora can influence IBS symptoms by increasing inflammation, increasing sensitivity to gas in the intestine, reducing immune function, and changing digestive motility.

Probiotics may improve symptoms in the following ways:

• Inhibiting the growth of disease-causing bacteria

• Enhancing the immune system’s barrier functions

• Helping fight inflammation

• Slowing down bowel movements

• Reducing gas production by balancing the gut flora

• Reducing the gut’s sensitivity to gas buildup

So, are probiotics the answer for you? Only you can answer that question. I hope I have given you the information you need to do that in a systematic way.

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