Bloating is that uncomfortable feeling of fullness in your stomach that can make you feel like you swallowed a balloon. It can also give you a serious case of the blahs. If bloating is an issue for you, probiotics may help. Probiotics are live microorganisms that improve the “good” bacteria in your gut. Those bacteria are also known as the gut microbiome.^[1]

For some, probiotics can have the opposite effect and cause the stomach to fill with gas. So, do probiotics help with bloating? Keep reading to learn about the causes of bloating and whether probiotics are the key to relief.

What Is Bloating?

Bloating is the uncomfortable feeling of fullness in the abdomen. It occurs from a buildup of air or gas in the gastrointestinal (GI) tract.^[2] Your stomach may feel swollen or hard. Your stomach may also increase in size. This is distention.

What causes bloating? Eating too fast is a common cause of abdominal bloating. Constipation and irritable bowel syndrome (IBS) are also common causes.

Others include:

• Food intolerance
• Carbonated beverages
• Celiac disease
• Overeating
• Fluid retention
• Menstrual symptoms
• Infections
• Chewing gum
• Eating salty foods

What Are Probiotics?

Probiotics are live organisms found in food and dietary supplements. They are often referred to as “good” or “friendly” bacteria. They help keep a balance of bacteria in the gut. This improves the environment in the gut, which, in turn, supports good digestive health.^[3]

Probiotics occur in fermented foods. These include sauerkraut, kombucha, yogurt and miso. Learn more about each in our blog about the best foods for gut health.

You can also take a probiotic supplement, such as gut health supplements and probiotics specifically for women. There are also prebiotic supplements. These act as food for probiotics. Bulletproof InnerFuel Prebiotic is a fiber supplement that may help with gas and bloating by feeding the good gut bacteria.

Benefits of Probiotics

Probiotics have garnered a lot of buzz in recent years — and for good reason. These friendly bugs come with a lot of perks, such as:

They may support digestive health

Probiotics restore balance to the gut environment. Because of this, they have been found to improve symptoms of several digestive conditions. These conditions include IBS, celiac disease and ulcerative colitis.

Celiac disease is an illness that causes an immune response when a person eats gluten. It’s estimated that over 2 million people in the United States have it.^[4]

A 2022 study found that probiotics may reduce some of the symptoms of celiac disease when combined with a gluten-free diet.^[5] A total of 170 children were split into two groups. The children put on a gluten-free diet and given a probiotic experienced less diarrhea. This was versus the group that was strictly put on a gluten-free diet.

They may support skin health

There are more than 1,000 kinds of bacteria on the skin.^[6] When the microbiome of the skin is out of whack, it makes the skin vulnerable to acne, inflammation and damage.

Several studies have shown that probiotics may help keep the skin looking its best. They do this by decreasing inflammation and protecting the skin from oxidative stress.^[7] Oxidative stress occurs when there is an imbalance of free radicals and antioxidants in the body. Left unchecked, free radicals — such as those produced by exposure to UV rays and pollution — contribute to premature aging.

Types of Probiotics

There are many types of probiotic strains. Bifidobacterium and Lactobacillus are the most used in supplements.

Other common strains include:

• Saccharomyces
• Streptococcus
• Enterococcus
• Escherichia
• Bacillus

A probiotic supplement may contain one type of strain or several. It might also contain prebiotics and postbiotics. Postbiotics include byproducts of probiotics when they eat prebiotics. Bulletproof Express 3-In-1 Probiotic is an all-in-one blend. It contains the building blocks of good gut health: prebiotics, probiotics and postbiotics.

Prefer the collagen route? Try our Gut Health Collagen Protein. It contains a helpful serving of collagen, prebiotics and probiotics in every scoop.

Will a Probiotic Help With My Bloating?

Probiotics may help with bloating. They do this by introducing beneficial bacteria to the gut. The research is limited, though, and particularly focused on those with digestive issues, such as IBS.

A meta-review of studies has found that probiotics may improve the symptoms of IBS. This is especially when taken consistently for eight weeks or more.^[8]

Since everyone’s gut microbiome is different, some may find that probiotics make their bloating worse. This can especially happen if you take too many at one time.

Bloating and gas are two common side effects people may experience when they begin regularly taking probiotics. For some, the bloating is temporary and goes away once the body adjusts. But for others, probiotics may not gel well with their guts (same goes for the worst foods for gut health).

In general, probiotics are safe to consume. Wondering when to take probiotics? The best advice is to take as recommended on the label. Many are taken at the same time every day. Some are taken with food and others on an empty stomach.

Probiotics may help reduce or stop bloating by restoring the balance of healthy bacteria in the gut. Other benefits of probiotics include improvements in digestive health and improved skin. But probiotics may also cause bloating in some people, especially if you take too many at one time. If that’s the case, try other solutions. For example, try eating smaller meals, eating fewer processed foods and drinking herbal tea.

The effects of probiotics won’t appear right away. They may take a few weeks to a few months to fully kick in. The signs probiotics are working include increased energy and frequent bowel movements. Other signs include less stomach pain and, yes, less bloating.

Calling magnesium “essential” is putting it lightly. This magnificent mineral supports more than 300 chemical reactions in the body. These range from muscle and nerve function to regulating blood sugar levels to lowering blood pressure.^[1]

Despite the importance of magnesium, many people don’t get enough of it. And since the body can’t make magnesium, you must get it from outside sources, such as your diet and magnesium supplements. Read on to learn more about magnesium’s role and 10 magnesium-rich foods.

The Importance of Magnesium

To put it simply, magnesium matters. It’s an essential mineral that helps the organs in your body function correctly. If you didn’t have it, you would be tired and lethargic. Your muscles and nerves wouldn’t work properly and your blood sugar levels would be out of whack.

Magnesium also activates vitamin D to help grow and maintain healthy bones.^[2] Given these creds, it makes sense that magnesium may also prevent disease.

A meta-analysis found that a high magnesium intake may help reduce the likelihood of a stroke.^[3] Another meta-analysis found that magnesium may reduce the risk of type 2 diabetes by 22 percent.^[4]

Since magnesium is available in many foods, a few tweaks to your diet can help you make sure you’re getting enough of this important mineral.

You can also get magnesium through supplements. Some medications, such as
laxatives and antacids, also contain magnesium.

How Much Magnesium Should I Take?

The recommended daily intake for adults varies by age and gender. According to the National Institutes of Health, the recommended intake for adult women is 310 to 320 milligrams of magnesium per day. For adult men, it is 400 to 420 milligrams of magnesium per day.^[5]

You may struggle with magnesium deficiency if you have an underlying health condition. These might include type 2 diabetes, celiac disease and alcoholism. If you’re active, you also need to watch your magnesium intake. That’s because this important mineral depletes through sweat.

A blood test can determine if you’re deficient. Listening to your body also provides some clues.

Look out for these signs of low magnesium^[6]:

• Fatigue or weakness
• Muscle cramps
• Numbness
• Nausea
• Constipation
• Brain fog

Foods High in Magnesium

Magnesium-rich foods cover a wide variety of major food groups, including^[7]:

1. Nuts
2. Seeds
3. Leafy greens
4. Legumes
5. Soy products
6. Whole grains
7. Seafood
8. Fruits
9. Protein
10. Dairy products

Here’s a closer look at some of these food groups:

Nuts and Seeds

If you’re champing at the bit to reap the benefits of magnesium, then chomp on nuts and seeds. The ones highest in magnesium include pumpkin seeds, almonds, chia seeds and cashews.

Brazil nuts are another nut that deserves to make it into the trail mix bag. A 1-ounce serving contains more than 25 percent of your recommended intake of magnesium.^[8] Eat in moderation. Brazil nuts contain high levels of selenium.

Leafy Greens

From smoothies to salads to green juices, leafy greens are popular because they contain nutrients. One of these minerals is magnesium. Large amounts can be found in spinach, kale, collard greens and Swiss chard.

A hundred grams of spinach contains 93 milligrams of magnesium.^[9]

As superfoods, leafy greens are abundant in other health benefits. These include reducing the risk of heart attack, stroke and certain cancers.^[10]

Eating your greens may even support brain function as you get older.^[11]

Legumes

Legumes are plant-based sources of protein. They are nutrient-dense in many vitamins and minerals, including magnesium.

The best ones to stock in your kitchen include:

• Black beans: more than 70 milligrams of magnesium per cup
• Chickpeas: 158 milligrams of magnesium per cup^[12]
• Edamame: almost 100 milligrams per cup^[13]

Soy Products

Soy products high in magnesium run the gamut of tofu, tempeh and soy milk.

Tofu is a staple food in many vegetarian diets. It’s a great meat substitute for those needing more protein. It’s also rich in magnesium: 81 grams contains 47 milligrams.^[14]

If you were to eat 100 grams of tofu, you’d get 13 percent of the recommended daily intake of magnesium. Soy milk is another good choice. One cup of unsweetened soy milk contains 38.9 milligrams of magnesium.^[15]

Whole Grains

Brown rice, bran cereals, quinoa and wheat germ are all main sources of magnesium. A cup of long-grain brown rice delivers 78.8 milligrams of magnesium to your plate.^[16]

Aside from a mighty dose of magnesium, whole grains are essential to good health. Research has found that the fiber in whole grains may prevent blood clots from forming. It may also reduce the risk of heart attack and stroke.^[17]

Seafood

Seafood is the perfect catch. Various types are high in protein and nutrients, including magnesium. Salmon contains 106 milligrams per medium filet.^[18]

Other fatty fish containing hefty doses of magnesium include mackerel, halibut and oysters.

Another reason to get hooked? Seafood is one of the best sources of omega-3 fatty acids. Research has found that eating at least two servings per week may support heart health and soothe inflammation.^[19]

Fruits

Various fruits such as avocado, bananas and dried figs are tasty sources of magnesium.

• Avocados: One medium avocado contains 58.8 milligrams of magnesium.^[20]
• Bananas: One large banana contains 36.7 milligrams of magnesium.^[21]
• Dried figs: One cup of dried figs contains 101 milligrams of magnesium.^[22]

Protein

Lean meats such as chicken, turkey and lean pork provide a steady supply of magnesium with each bite. Take chicken breast for size—100 grams contain 26.2 milligrams of magnesium. This is 8 percent of the daily value.^[23]

An unlikely protein and magnesium source is peanut butter. A single tablespoon contains a whopping 27 milligrams of magnesium.^[24]

Dairy Products

Dairy products may be known for their high calcium content. But they are also high in other necessary minerals and nutrients.

Milk and yogurt are two of the magnesium heavy hitters:

• Milk: A cup of non-fat milk has 27 milligrams of magnesium (non-fat milk contains more magnesium than whole).^[25]
• Yogurt: One cup of yogurt contains 29.4 milligrams of magnesium.^[26]

Magnesium Supplements

Magnesium is having a moment. All over social media, people claim that it can help with everything from stress to sleep to brain fog. White magnesium isn’t a miracle cure, there is research behind these supplements to prove they are beneficial.

The most popular magnesium supplements include:

• Magnesium oxide: It is one of the most common forms of magnesium supplementation. It treats constipation^[27] and migraines.^[28]
• Magnesium citrate: It is a form of magnesium that contains citric acid. It is also considered one of the most absorbable forms of magnesium.
• Magnesium chloride: It helps treat low levels of magnesium and may improve sleep.^[29]

How do you choose the best magnesium supplement? If you’ve decided to take a magnesium supplement, choose a trusted brand. For example, Bulletproof’s magnesium is made with high-quality magnesium citrate. Some of the benefits include nerve and muscle support and stress reduction.

How much magnesium do you need per day? It’s recommended to stay within the general intake for your age and gender. The best time to take magnesium is any time that works for you. Since magnesium works better the longer you take it, you want to develop a consistent habit.

However, if you’re taking magnesium for sleep, it may be best when taken 30 minutes before bedtime.^[30]

Magnesium is an essential mineral that helps the body function. Foods high in magnesium include whole grains, leafy green vegetables, nuts, seeds and fruits. As amazing as magnesium-rich foods are, the body only absorbs around 30 to 40 percent of the magnesium in these foods.

Magnesium supplements can help fill the gaps. Magnesium supplements can vary in benefits, intended uses and how they’re absorbed. Speak to your doctor to determine if a magnesium supplement is right for you.

Our brain has the ability to adapt, change, and grow new neurons through a concept known as neuroplasticity. Compounds in psychedelics are finally being recognized as powerful tools to change the wiring of the brain which means we’re not doomed to become a statistic and lose our minds as we get older or carry destructive trauma in our bodies for the rest of our lives.

In this episode, Dr. Hyman speaks with Dr. Andrew Huberman, Dr. Sara Gottfried, and Paul Stamets about what exactly neuroplasticity is and how psychedelics like ketamine and psilocybin may be a helpful treatment for depression, trauma, addiction, and more.

Dr. Andrew Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, which is given to the scientist making the largest discoveries in the study of vision. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. Work from the Huberman Laboratory at Stanford University School of Medicine has been published in top journals including Nature, Science, and Cell and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.

Dr. Sara Gottfried is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based integrative, precision, and Functional Medicine. She is a Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, and Director of Precision Medicine at the Marcus Institute of Integrative Health. Her three New York Times bestselling books include: The Hormone Cure, The Hormone Reset Diet, and Younger. Her latest book is called Women, Food, and Hormones.

Paul Stamets is a speaker, author, mycologist, medical researcher, and entrepreneur and is considered an intellectual and industry leader in fungi: habitat, medicinal use, and production. His breakthrough research has created a paradigm shift for helping ecosystems worldwide. He has received numerous awards, including Invention Ambassador for the American Association for the Advancement of Science (AAAS), the National Mycologist Award from the North American Mycological Association (NAMA), and the Gordon & Tina Wasson Award from the Mycological Society of America (MSA). In 2020, Paul was inducted into the Explorer’s Club. He has been awarded myriad patents in the field of mycology. Paul is the founder and sole owner of Fungi Perfecti, LLC, the maker, and marketer of the category-leading myco-supplement Host Defense line.

This episode is brought to you by Rupa Health, Cozy Earth, and Cymbiotika.

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Full-length episodes of these interviews can be found here:
Dr. Andrew Huberman
Dr. Sara Gottfried
Paul Stamets

The Problem with Junk Foods

When people talk about junk foods, they’re essentially referring to “ultra-processed” foods. These are foods that have gone through a series of industrial processes that strip away nutrients and are loaded with some preternatural combination of sugar, starch, fat (particularly the bad kind, such as trans fats), sodium, and chemical additives (many of which have been banned in other countries for years, while being allowed in the US to this day). 

All this processing serves a specific purpose: to enhance flavor and improve texture—and make these foods nearly impossible to stop eating. This isn’t in the interest of your health—it’s in the interest of increasing product sales. (Processing also extends shelf life, another win for the food manufacturer.)

And clearly, it’s working: The average American consumes more than 57% of their daily calories from ultra-processed foods [1].

What’s more, it’s well-documented that ultra-processed foods drive people to overeat. In fact, a recent NIH study found that people automatically ate 500 more calories a day when they ate a diet of ultra-processed foods compared to minimally-processed foods [2].

This is Where Your Brain Comes in

Research suggests that chronic overeating damages brain neurons in the hypothalamus [3]. When this happens, your body goes into fix-it mode, sending in a biological S.W.A.T. team to repair the injury. This temporarily increases inflammation to the area, just like the soreness you feel for a couple of days when you accidentally cut yourself with a paring knife. 

That’s how your body heals. Problems arise, though, when you keep damaging the same area over and over by eating lots of ultra-processed foods. It’s like poking an open wound with a pointy stick. The inflammation—known as “hypothalamic inflammation”—doesn’t go away.

Why is This so Bad?

Hypothalamic inflammation seems to alter how your body responds to appetite and hunger-regulating hormones, specifically by increasing both ghrelin—a hormone that stimulates appetite—and your resistance to leptin, a hormone that signals fullness [4]. (The greater your leptin resistance, the more your brain ignores its message that you’ve had enough to eat. For those of you who have dogs, you know what I mean—ravenous hunger despite having just eaten dinner.)

|That’s a double-whammy that triggers a vicious cycle: You’re now programmed to overeat even more, exacerbating hypothalamic inflammation. (You’re now poking the wound with two pointy sticks.)

It Gets Worse

Ultra-processed foods have also been shown to negatively affect your microbiome, creating an unhealthy bacterial environment in your gut. (The “bad bugs,” not the “good bugs,” are running things.)

What’s that have to do with your brain? Your gut and brain are constantly chatting with one another. (This communication pathway is called the “gut-brain axis.”) And the health status of one has profound effects on the other.

Guess what can happen when your gut isn’t healthy? Two words: hypothalamic inflammation. (Now we’re up to three pointy sticks.)

How Does all This Impact You Long Term?

The research is only catching up, but it’s building quickly. For example: In an 8-year study, investigators discovered that those consuming more ultra-processed foods saw a faster decline in overall cognitive and executive function [5]. And a study of more than 800,000 people found a notable link between ultra-processed food intake and increased risk of dementia [6]. 

And in case it wasn’t clear, the effect of ultra-processed foods on your brain—and your subsequent eating behaviors—has a downstream effect on just about every aspect of your health and longevity.

In a recent study, scientists determined that ultra-processed food consumption is linked to more than 30 harmful conditions, including obesity, type 2 diabetes, heart disease, anxiety, depression, and all-cause mortality [7]. (All-cause mortality is horrible for longevity.)

The Advice Here Should be Obvious

You want to avoid ultra-processed foods and strive to eat a minimally processed, plant-rich, whole-food diet.

This can help you naturally eat less and, as weird as it sounds, literally avoid brain damage. By default, this approach also ensures you consume a healthy amount of all the foods that can actually enhance both your brain and gut health.

Even small changes can help: One recent study found that swapping out just 10% of ultra-processed foods in your diet with an equal portion of unprocessed or minimally processed alternatives, cuts your risk of dementia by 17% [6]. (From there, keep going for even greater benefits.)

What to Eat

Load up on fiber-rich plant foods—veggies, fruits, nuts, seeds, whole grains, and legumes—foods high in prebiotics such as avocados, artichokes, asparagus, berries, peas, chia seeds, and pistachios. 

Next, embrace fermented foods like yogurt, kefir, sauerkraut, and kimchi. These are packed with probiotics—friendly bacteria that populate your gut and keep the bad guys in check. (Remember: What’s good for your gut is good for your brain.)

And don’t forget polyphenol-rich foods like berries, dark chocolate, and green tea, which have been shown to boost cognition and memory.  (They also taste delicious.)

If you need more inspiration, check out my tried and true recipes.

 

References

1. Kelly B, Jacoby E. Public Health Nutrition special issue on ultra-processed foods. Public Health Nutrition. 2018;21(1):1-4. doi:10.1017/S1368980017002853.

2. Hall KD, Ayuketah A, Brychta R, Cai H, Cassimatis T, Chen KY, Chung ST, Costa E, Courville A, Darcey V, Fletcher LA, Forde CG, Gharib AM, Guo J, Howard R, Joseph PV, McGehee S, Ouwerkerk R, Raisinger K, Rozga I, Stagliano M, Walter M, Walter PJ, Yang S, Zhou M. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019 Jul 2;30(1):67-77.e3. doi: 10.1016/j.cmet.2019.05.008. Epub 2019 May 16. Erratum in: Cell Metab. 2019 Jul 2;30(1):226. Erratum in: Cell Metab. 2020 Oct 6;32(4):690. PMID: 31105044; PMCID: PMC7946062.

3. Thaler JP, Yi CX, Schur EA, Guyenet SJ, Hwang BH, Dietrich MO, Zhao X, Sarruf DA, Izgur V, Maravilla KR, Nguyen HT, Fischer JD, Matsen ME, Wisse BE, Morton GJ, Horvath TL, Baskin DG, Tschöp MH, Schwartz MW. Obesity is associated with hypothalamic injury in rodents and humans. J Clin Invest. 2012 Jan;122(1):153-62. doi: 10.1172/JCI59660. Epub 2011 Dec 27. Erratum in: J Clin Invest. 2012 Feb 1;122(2):778. PMID: 22201683; PMCID: PMC3248304.

4. Roth CL, McCormack SE. Acquired hypothalamic obesity: A clinical overview and update. Diabetes Obes Metab. 2024 Apr;26 Suppl 2:34-45. doi: 10.1111/dom.15530. Epub 2024 Mar 7. PMID: 38450938.

5. Gomes Gonçalves N, Vidal Ferreira N, Khandpur N, Martinez Steele E, Bertazzi Levy R, Andrade Lotufo P, Bensenor IM, Caramelli P, Alvim de Matos SM, Marchioni DM, Suemoto CK. Association Between Consumption of Ultraprocessed Foods and Cognitive Decline. JAMA Neurol. 2023 Feb 1;80(2):142-150. doi: 10.1001/jamaneurol.2022.4397. PMID: 36469335; PMCID: PMC9857155.

6. Henney AE, Gillespie CS, Alam U, Hydes TJ, Mackay CE, Cuthbertson DJ. High intake of ultra-processed food is associated with dementia in adults: a systematic review and meta-analysis of observational studies. J Neurol. 2024 Jan;271(1):198-210. doi: 10.1007/s00415-023-12033-1. Epub 2023 Oct 13. PMID: 37831127; PMCID: PMC10770002.

7. Lane MM, Gamage E, Du S, Ashtree DN, McGuinness AJ, Gauci S, Baker P, Lawrence M, Rebholz CM, Srour B, Touvier M, Jacka FN, O’Neil A, Segasby T, Marx W. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024 Feb 28;384:e077310. doi: 10.1136/bmj-2023-077310. PMID: 38418082; PMCID: PMC10899807.