Irritable bowel syndrome (IBS) affects millions globally. If you think you have IBS, take the IBS Symptom Quiz. It’s a common condition with between 15-20% of the UK population suffering IBS symptoms. Typical symptoms include abdominal pain, bloating, constipation, excess wind and diarrhoea. These unpredictable symptoms can significantly impact daily life. While various treatments exist, including medications and lifestyle modifications, many people are turning to probiotics for IBS relief.

Understanding Probiotics

Probiotics are live microorganisms, often termed “good” bacteria, that confer health benefits when consumed in adequate amounts. They’re naturally found in fermented foods, but are also available as dietary supplements. But, why should we consider taking them? The gut microbiome is a complex community of microorganisms in our digestive tract. Antibiotics, dietary habits and lifestyle changes can disrupt this balance, potentially leading to gut disorders, including IBS. Microbiome balance can be restored by using probiotics, thus improving IBS and overall health.

Probiotics in Foods

By increasing fermented foods into your diet you can boost probiotic intake. Some notable sources include:

• Yoghurt: Rich in Lactobacillus and Bifidobacterium strains, yoghurt supports digestion and immune health
• Kefir: This fermented milk drink contains various bacterial strains and yeasts, beneficial for digestion and bone health
• Kimchi: A traditional Korean dish made from fermented cabbage, kimchi is rich in Lactobacillus, boosting immunity and digestion
• Sauerkraut: Fermented cabbage with natural probiotics, improving digestion and gut health
• Kombucha: A fermented tea with beneficial bacteria and yeasts, supporting detoxification and gut health

However, some probiotic-rich foods may contain high levels of FODMAPs—fermentable sugars that can exacerbate IBS symptoms. I’d advise proceeding with some caution and consulting a FODMAP Dietitian before making significant dietary changes.

How do Probiotics work?

Probiotics contribute to gut health by:

• Balancing Gut Flora: They increase beneficial bacteria, helping to crowd out less beneficial/harmful microorganisms
• Enhancing Gut Barrier Function: Probiotics produce substances that protect the gut lining, reducing permeability
• Modulating Immune Response: They strengthen the immune system, aiding in the body’s defence against pathogens

IBS and Probiotics

Research supports the use of probiotics for IBS relief. Specific strains have been associated with improvements:

• Bifidobacterium infantis: Shown to reduce abdominal pain, bloating and bowel movement irregularities
• Lactobacillus plantarum: Associated with decreased bloating and improved stool consistency

A systematic review* also highlighted that probiotics helps balance gut bacteria and reduces symptoms like bloating, gas and irregular bowel movements in people with IBS. (*Systematic reviews analyse multiple studies to provide a comprehensive summary of the available evidence, so are the most reliable).

Selecting the Right Probiotic Supplement

When considering probiotic supplements for IBS, consider the following:

• Strain Specificity: Opt for supplements containing strains with evidence supporting their efficacy in IBS, such as Lactobacillus plantarum, Bifidobacterium infantis or Lactobacillus acidophilus
• Colony Forming Units (CFUs): A higher CFU count indicates more live bacteria per dose. However, more isn’t always better; it’s essential to find a balance suitable for your needs. Between 30-40 billion CFUs is sufficient for most people
• Quality Probiotics: Choose a probiotic that has undergone third-party testing to ensure purity and potency

It’s important to consult with your GP before starting any probiotic regimen, especially if you have underlying health conditions or are on medication.

The Low FODMAP diet and IBS

If you’re struggling with IBS, the low FODMAP diet could help you. It has been shown to improve symptoms in over 75% of IBS sufferers. Many say that it’s been life-changing, so there’s a good chance it can help you too. It can be tricky trying this alone and the best results are seen when you get the advice and support of an IBS Dietitian trained in FODMAPs. The low FODMAP diet is not something that you need to follow for life. It’s a temporary diet to help you identify your triggers. I have a wealth of experience in helping IBS sufferers. As an IBS Dietitian, I offer one-to-one advice, helping you through the phases of the low FODMAP diet.

I’m based in Cardiff, but via virtual consultations I can work across the UK. Contact me for further information and to book a free initial telephone call. Usually only 3 sessions are necessary, so what are you waiting for? Give me a call today.

Conclusion

So, can we turn to probiotics for IBS relief? Probiotics offer a promising avenue for managing IBS symptoms by restoring gut microbiome balance. Incorporating probiotic-rich foods or supplements, alongside a low FODMAP diet, can help provide relief for many IBS sufferers. However, it’s essential to consult with your GP or a FODMAP Dietitian to ensure safety and get the best results.

Disclaimer: This blog is for informational purposes only and should not be considered medical advice. If you are experiencing persistent digestive symptoms, please consult a healthcare professional.