Experts often tout probiotics as knights in shining bottles when it comes to gut health. But too much of a good thing can turn hero to villain.
The gut is a bustling metropolis where trillions of bacteria keep the body humming. But when a new probiotic shows up, this once-harmonious gut community can spiral into turmoil.
For those who suffer such reactions, brain fog can descend, the stomach ache, and access to a bathroom becomes urgent as the probiotic wreaks havoc.
While often hailed as gut-health heroes, new research reveals that probiotics can become troublesome when overconsumed.
How Probiotics Can Fuel Gas, Bloating, and Brain Fog
As with any ecosystem, the gut can face challenges when adapting to the sudden presence of a new species or a significant change in population.
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Small intestinal bacterial overgrowth (SIBO) occurs when excessive bacteria invade the small intestine, which usually contains fewer bacteria than the large intestine. This uninvited bacterial army can cause gas, bloating, and abdominal discomfort.
When someone has an overgrowth of bacteria in the small intestine, it’s typically a strain of Lactobacillus bacteria, Dr. Amy Myers, a functional medicine doctor and bestselling author of “The Autoimmune Solution,” explained in a
2020 interview with Josh Axe, a doctor of natural medicine, chiropractic physician, and clinical nutritionist. Lactobacillus has been studied extensively for its health benefits, which is why it’s often included in many probiotic supplements, she said.
However, some people already have excessive Lactobacillus in their small intestine because of impaired motility, autoimmunity, or thyroid disease. Adding more Lactobacillus probiotics can worsen their bloating and other symptoms. These probiotics also
tend to increase histamine, exacerbating SIBO.
A
2018 study revealed a link between probiotics and brain fog, gas, and bloating. More than two-thirds of 30 patients with brain fog had D-lactic acidosis, a buildup of lactic acid from probiotics, and more SIBO than those without brain fog did. Discontinuing the Lactobacillus probiotics resolved their symptoms.
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Dr. William Davis, a cardiologist, microbiome researcher, and bestselling author of “Wheat Belly,” suggested that SIBO occurs when there’s an overgrowth of fecal microbes, such as E. coli, in the small intestine. It’s usually harmless in the large intestine. But when fecal bacteria is ingested—such as when we don’t wash our hands before preparing food—and travels to the stomach and small intestines, it can cause diarrhea, cramping, and eventually, SIBO.
Adding probiotics to an intestine with excessive bacteria can tip gut health over the edge.
“If you have SIBO and you take a commercial probiotic, what are the chances you’ll get better?“ Dr. Davis asked. ”Not likely.” He mixes up batches of his homemade yogurt to support gastrointestinal health.
A 2018 study published in the
American Journal of Gastroenterology revealed a connection between patients with SIBO symptoms who had recently consumed probiotics and positive tests for methane gas. The researchers examined 101 subjects who had been using probiotics for at least one month. The subjects’ positive breath tests suggested that probiotics might promote the overgrowth of methane-producing bacteria.
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A study published in 2018 in
Digestive Diseases and Sciences found that probiotic use may increase SIBO. Researchers gave 19 subjects Align probiotics containing Bifidobacterium infantis for two weeks. Methane gas breath levels were significantly higher with probiotics, indicating positive SIBO tests.
Probiotics with Bifidobacterium and Lactobacillus species may worsen SIBO, Dr. Myers said, advising certain people to avoid these.
Alternative Methods for a Healthy Gut
The Food and Drug Administration (FDA) may
regulate probiotics as a dietary supplement, food ingredient, or drug, depending on how the probiotic is marketed. If a probiotic is sold as a drug for disease treatment, then it must meet stricter requirements and be proven safe and effective through clinical trials. If it’s sold as a supplement, which is often the case, prior FDA approval isn’t required.
Commercial probiotics can fail to address gastrointestinal distress, and while GI medications may provide temporary relief, they can sometimes add unwanted side effects.
Spore-Forming Probiotics
New research highlights probiotic spores as a promising alternative to traditional Lactobacillus probiotics commonly found on store shelves. According to Dr. Myers, these spore-based probiotics are superior and better tolerated by those with SIBO.Historically, people consumed naturally occurring spore probiotics by eating fermented foods and raw vegetables.
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Spore-forming probiotics have a unique advantage over other types of probiotics because they can survive the harsh conditions of the gastrointestinal tract. They usually don’t require refrigeration and can be safe at room temperature. The spore-forming Bacillus species, Bacillus coagulans, provides significant health benefits, including regulating immunity, preventing constipation, and reducing cholesterol levels, according to a 2020
Journal of Functional Foods article.
While shopping for probiotics, consumers can look for shelf-stable probiotic gummies, which usually contain Bacillus coagulans and sometimes
Bacillus subtilis, another beneficial microbe found in fermented soybean foods, according to a 2021 review in the Annals of Microbiology journal.
Herbal Allies: Marshmallow Root, Licorice Root, and Slippery Elm
Although a
2023 Microorganisms study discusses the general health benefits of Lactobacillus probiotics, it also notes the advantages of traditional herbs for stomach issues. Herbs such as marshmallow root, licorice root, and slippery elm have soothing properties that can help conditions such as intestinal permeability, otherwise known as leaky gut. These healing herbs are often found in teas and other herbal products.
Soothing foods such as coconut milk,
honey, collagen, and whey protein can also help. They can help to seal the gut’s tight junction proteins that keep cells intact and keep proteins from entering the bloodstream. This calms inflammation and improves SIBO symptoms.
Gut-Healing Smoothie Recipe
Mr. Axe recommends a smoothie recipe containing anti-inflammatory and gut-soothing ingredients to support gastrointestinal health.
Ingredients
1 to 2 cups full-fat coconut milk or almond milk
2 cups kale
2 cups spinach
1/2 avocado
2 frozen bananas, cut into chunks
1 teaspoon freshly grated ginger
1/2 tablespoon chia or flax seeds
1/2 tablespoon bee pollen
1 tablespoon hemp hearts
1 tablespoon raw honey or Manuka honey
2 tablespoons collagen protein or whey protein
Directions
Place all ingredients in a blender, and blend on high until smooth (about 2 to 3 minutes). Serve over ice.
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