What are probiotics?
Probiotics are beneficial microorganisms that play a vital role in supporting our digestive system. They are live bacteria and yeasts that, when consumed in adequate quantities, provide health benefits. Probiotics can be found in select foods like yogurt, kefir, sauerkraut, and kimchi, or taken in the form of supplements.
Metaphorically speaking, probiotics can be likened to guardians of our gut. They act as warriors, fortifying our intestines and establishing a protective shield against harmful bacteria. By fostering a balanced microbial environment, probiotics contribute to optimal digestion and overall well-being.
Can probiotics reduce IBS Symptoms?
Short answer: yes. Long answer: not in the way you think!
It’s often inferred that once we take the magical liquid (probiotics), the good bacteria colonises our gut and replaces any that were missing and we’re good to go. However, that’s not the case.
The issue with probiotics is that they don’t actually colonise the gut. Anything entering our body that isn’t recognised by our immune system is instantly destroyed. We can see this in the case of organ transplants, where the receiver has to take a program of immunosuppressants to ensure that the body doesn’t reject the new organ. The same is for probiotics. Any bacteria, good or bad is rejected by our immune system and promptly destroyed. The only time you could take probiotics and it would actually colonise the gut is if you were a new-born baby (as within 2-3 weeks of being born, they have an immunity window).
A research study gave probiotics to an infant (during the immunity window) and their mother and found that the organisms from the probiotics were still in the baby’s stool 2 years later. However, it disappeared from the mother’s stool as soon as she stopped taking it. Hence proving that probiotics do not stay in the gut very long.
However, here’s the good news. It doesn’t need to be in the gut for very long in order to have an impact. Bacteria from probiotics can have beneficial effects on the bowel whilst they are passing along it, even if they don’t live there forever. According to Professor John Hunter, author of Irritable Bowel Solutions, probiotics can assist in ‘reducing fermentation, suppress inflammation, help break down bile acids, reduce the secretion of mucus and fluids into the intestine and stop other bacteria attaching themselves to the lining of the gut’. All of which can help greatly in reducing IBS symptoms.
OK! I'm sold. What's the best probiotic for me?
There is no perfect probiotic. None of them can be definitively recommended for IBS. However, there are certain probiotics/strains that have been clinically researched. Before we get into the different types there are a few important things to consider being you take your probiotic:
It is essential that the bacteria in the probiotic is alive. Sometimes it can be hard to find out on the packaging. My general rule is, if it’s not mentioned, then it probably isn’t!
As discussed above, the good bacteria will not stay in your gut for long. If probiotics help in reducing your symptoms, you must continue taking it otherwise you will be back at square one
Write down symptoms for at least two weeks before taking a probiotic and do this again at the end of 4-5 weeks. It’s easy to forget how bad the symptoms were beforehand, so it helps to have a reminder for comparison.
It must be mentioned that some of the research on this page was collated by Professor John Hunter in his book ‘Irritable Bowel Solutions’. It’s a fantastic book for anyone starting out their IBS journey and we cannot recommend it enough.
Best probiotics/strains for IBS-D
Not sure which type you are? Check out of Types of IBS.
- Saccharomyces boulardii has over 50 years of studies and research supporting its use. A 2021 review of 42 different clinical studies confirmed that it was one of the best strains in reducing abdominal pain and frequency of bowel movements, making it suitable for IBS-D.
- One study using multi-strain ‘Bio-Kult’ 14-strain probiotic’ was effective in improving abdominal pain and stool frequency in patients with IBS-D over a 16 week period. No serious side effects were reported and patients experienced a significant improvement in quality of life.
Best probiotics/strains for IBS-C
- The probiotic strain Bifidobacterium lactis BB-12 has been shown to support regular bowel movements, making them easier to pass. In a clinical trial involving 1000 women who were given this strain along with prebiotics, the results were promising. Those who took the BB-12 strain experienced relief from constipation and achieved normal bowel movements, in contrast to the group that received a placebo.
- If you’re looking for a probiotic with strains of Bifidobacterium lactis, Nutravita’s Super Strength probiotic is highly rated.
- Species and strains of Lactobacillus may alleviate constipation but the results of 42 trials reporting positive results were inconsistent. However, it might work for you.
Best probiotics/strains for IBS-M
- IBS-M is tricky as it’s a mix between IBS-D and IBS-C, thus difficult to know which symptom to target. As a result, an all-round multi-strain probiotic is best. Bio-Kult’s Advanced Everyday Multi-Strain Formulation contains 14 different strains and is recommended for all types of IBS.
- Researchers have conducted trials on two specific strains, Lactobacillus acidophilus NCFM and Bifidobacterium lactis Bi-07, targeting individuals with IBS. These strains have shown promising results in regulating bowel movements and providing relief from symptoms such as bloating, abdominal distention, and abdominal cramps.
- In a notable clinical trial published in the journal ‘Alimentary Pharmacology and Therapeutics’, the administration of Bifidobacterium bifidum MIMBb75 once daily demonstrated significant improvements in overall IBS symptoms. This included a reduction in abdominal pain, alleviation of bloating, and a decrease in fecal urgency.
Nutravita's Super Strength Probiotic contains Bifidobacterium lactis, a key strain for relieving constipation
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How long until I see an improvement?
The time it takes for probiotics to have an effect on IBS symptoms can vary from person to person. Some individuals may notice improvements within a few days, while for others, it may take several weeks or even longer to experience noticeable changes. As stated above, it’s important to take a note of your symptoms 2 weeks before probiotics and then compare them to 4-5 weeks after. This will give you the best idea if probiotics are working for you. Just because one brand/strain doesn’t work, doesn’t mean you should give up. There might be a probiotic out there that works for you.
As always, please check-in with a healthcare professional before taking probiotics. The information on this page is purely that: information. It does not equal advice from a proper healthcare pro!