Probiotics for managing IBS symptoms

Irritable bowel syndrome (IBS) is a common gastrointestinal disorder that affects millions of people worldwide. Characterised by abdominal pain, bloating, constipation, excess wind, and diarrhoea, IBS can significantly impact daily life and well-being. While medications and lifestyle changes can help, many people are now turning to probiotics for IBS relief - but how effective are they?

What are probiotics?

Probiotics are live microorganisms, often referred to as 'good' bacteria, that provide health benefits when consumed in adequate amounts. They're naturally found in fermented foods and are available as dietary supplements.

The gut microbiome is a complex community of microorganisms in our digestive tract and plays a crucial role in maintaining health. Antibiotic use, dietary habits, and lifestyle changes can disrupt this balance, potentially leading to gut disorders, including IBS. Probiotics can help restore this balance, which improves the immune system, IBS symptoms and overall health.

How do probiotics work?

Probiotics contribute to gut health by:

• Balancing gut flora: They increase beneficial bacteria, helping to crowd out less beneficial or harmful microorganisms
• Enhancing gut barrier function: Probiotics produce substances that protect the gut lining, reducing permeability
• Modulating immune response: They strengthen the immune system, helping the body's defence against pathogens

Best probiotics for IBS relief

Current 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* highlighted that probiotics help balance gut bacteria and reduce 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, making them highly reliable).

Selecting the right probiotic supplement

When considering probiotic supplements for IBS, keep the following factors in mind:

• 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 assurance: 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.

Probiotic foods that may help IBS

By including fermented foods in your diet, you can enhance probiotic intake. Some good 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. It's, therefore, advisable to consult a FODMAP-trained nutrition professional before making significant dietary changes.

IBS and the low FODMAP diet

If you're struggling with IBS, the low-FODMAP diet could help. It involves reducing short-chain fermentable carbohydrates that may trigger symptoms and has been shown to improve symptoms in over 75% of IBS sufferers. Many individuals report life-changing improvements, so there's a good chance it can help you, too.

The best results are often seen when guided by a nutrition professional trained in FODMAPs, who can provide tailored advice and monitor progress. It’s important to note that the low-FODMAP diet is not intended to be followed for life; it's a temporary plan to help identify your triggers.

Probiotics present a promising avenue for managing IBS symptoms. By restoring balance to the gut microbiome, they can alleviate discomfort and improve quality of life. However, it's crucial to approach probiotic supplementation thoughtfully, considering strain specificity, dosage, and individual health needs. Consulting healthcare professionals before making significant dietary changes or starting new supplements is always recommended.

Please note: This article provides general information and does not constitute medical advice. Always consult a healthcare professional before taking probiotics or making significant dietary changes, especially if you have IBS or other underlying conditions.