The Best Live Cultures for IBS, Constipation and Bloating*

IBS is known for its unpredictability, symptoms can come and go without warning, making day-to-day life feel uncertain at times. Here are a few helpful tips to better understand your gut and support more consistent digestive comfort.

Get to know your gut

If your stomach sometimes feels like it has a mind of its own, you’re not alone. Digestive discomfort, such as bloating, constipation, or irregular bowel movements, is a common experience for many. One condition often associated with these symptoms is Irritable Bowel Syndrome (IBS). While it can vary from person to person, IBS typically includes changes in bowel habits, abdominal bloating, and cramping.

Before diving into strategies that may support your digestive wellbeing, let’s explore what IBS is and what current research says about the gut microbiome’s potential role.

What is IBS?

IBS is a functional gastrointestinal disorder that affects the way the gut works, but it doesn’t cause visible damage to digestive tissue. It’s a common condition, 1 in 5 adults in the UK may experience it, yet a large proportion remain undiagnosed.

While the exact cause is unknown, IBS has been linked to factors like diet, stress, gut sensitivity, and changes in gut microbiota (also known as dysbiosis). The nature of IBS means it can be a challenge to manage, and finding a routine that works often requires a bit of trial and error.

The role of gut bacteria in digestive health

The gut microbiome is a thriving ecosystem of trillions of microorganisms. Maintaining a balanced and diverse gut microbiota is thought to be one of many factors involved in supporting digestive health. Some people choose to include fermented foods or live cultures in their routine as part of a balanced approach.

Live cultures (often referred to in scientific literature as probiotics) are naturally found in foods like fermented vegetables, kefir, and some live yogurt alternatives. Research has explored how certain strains may influence digestion, but it’s important to note that effects can vary between individuals.

Common live cultures found in fermented foods

Here are some of the most well-researched live culture strains found in various fermented foods and supplements:

• Bifidobacterium lactis – frequently studied for its role in supporting bowel regularity.

• Lactobacillus plantarum – found in many fermented vegetables; may help break down food components.

• Streptococcus thermophilus – commonly used in yogurt cultures.

• Bacillus coagulans – known for its ability to survive harsh stomach environments.

• Lactobacillus acidophilus – one of the most widely used strains in live culture products.

These strains are studied in various contexts, but keep in mind that not all products contain the same types or amounts, and not all individuals respond in the same way.

How to support digestive wellbeing

If you’re looking to support your gut, here are a few non-medical tips to consider:

• Eat a variety of fibre-rich foods: Whole grains, fruits, vegetables, legumes, and seeds help feed beneficial gut bacteria.

• Try fermented foods: These can be a natural source of live cultures.

• Stay hydrated: Fluids help keep your digestive system running smoothly.

• Manage stress: Stress can influence digestive symptoms, so practices like yoga, mindfulness, or journaling may be helpful.

• Track your symptoms: Keeping a food and symptom diary can help identify potential triggers.

Final thoughts

Managing IBS or digestive discomfort is highly individual. While incorporating live cultures or fermented foods may be one piece of the puzzle, it's important to consider the bigger picture, diet, lifestyle, stress management, and professional support all play a role.

If you’re experiencing ongoing digestive symptoms, speak to a GP or registered dietitian for personalised advice.