How Probiotics Can Help Relieve Gastric Reflux: A Comprehensive Guide

What is Gastric Reflux?

Gastric reflux is more than just occasional heartburn; it’s a chronic issue that can lead to significant discomfort and complications when left untreated. To understand this more precisely, you have to know something called the LES (Lower oesophagal sphincter). What is LES? The  LES is a muscle that is found at the bottom of your food pipe, just where your stomach starts. This highly talented muscle acts as a valve between your oesophagus and stomach, preventing your food from moving back from your stomach to the food pipe. 

But, when this muscle becomes weakened or relaxed (in conditions like gastric reflux or GERD), your stomach contents may travel back up to your oesophagus. That’s why the name itself is ‘Gastric Reflux’.

What are the Symptoms of Gastric Reflux?

• The most common symptoms of gastric reflux are;
• Heartburn
• Regurgitation
• Chest pain
• Difficulty swallowing
• Chronic cough
• Hoarseness
• Sore throat
• Bad breath
• Nausea
• Bloating

The above symptoms may be mild or severe, depending on the condition. Sometimes, these can be so severe that they impact your ability to sleep, work or enjoy meals.

What Causes Gastric Reflux

You do not get gastric reflux all of a sudden. The causes build up over time. Some of the factors that contribute to the development of gastric reflux are;

• Lifestyle factors include overeating, eating large meals at once, and lying down immediately after eating. 
• Consuming spicy, fatty, or acidic foods, alcohol, and caffeine can also worsen your gastric reflux symptoms.
• Following a poor diet, which is high in processed foods, sugar, and unhealthy fats, will lead to imbalances in stomach pH levels.
• An increased stress level is also a contributing factor. Stress leads to an increased production of acid in the stomach and also weakens your LES.
• Additionally, some medical conditions like obesity, pregnancy, hiatal hernia (bulging of the top part of the stomach into the chest through the entrance of the food pipe on the diaphragm), and diabetes also increase the chances of gastric reflux disorder.
• Some medications like pain relievers, blood pressure medicines, and antidepressants also contribute to the condition.

Understanding Probiotics and Their Benefits

Probiotics are live organisms. These, when consumed in the right amount, provide amazing health benefits. These probiotics support the good bacteria in your body, especially the gut flora, which aid in digestion and overall gut health.

There are many probiotic strains that have unique health benefits. Some of the most common ones are;

• Lactobacillus, which helps in breaking lactose
• Bifidobacterium, which helps ferment fibre
• Saccharomyces boulardii helps restore balance in the gut, especially after antibiotic use.
• Streptococcus thermophilus also aid in lactose digestion.

When you consume these probiotics through fermented foods or supplements, they work amazingly, depending on the strain.

How do Probiotics Work on the Gut?

As mentioned earlier, the main function of probiotics is to support a healthy gut microbiome. This support is required in your body for digestion, immunity, and even mood regulation. An imbalance in this microbial community can give you digestive issues, inflammation, and conditions like gastric reflux.

So, how do these probiotics work on your gut?

• They restore the balance of depleted gut flora.
• They enhance digestion by breaking down food, improving nutrient absorption and preventing gas or bloating.
• They reduce inflammation in the gut, which is a major plus when it comes to gastric reflux disease.
• They also support your immune cells by interacting with them and potentially lowering the risk of infections or gut-related diseases.
• Probiotics also strengthen the LES. A stronger LEC has the ability to reduce the occurrence of acid reflux episodes.
• They help balance acid production in the stomach.

A majority (79%) of the included comparisons reported probiotic benefits on the symptoms of GERD, such as regurgitation, heartburn, dyspepsia, nausea, abdominal pain, and gas-related symptoms (belching, gurgling, burping). - Gastroesophageal Reflux Disease and Probiotics: A Systematic Review

Best Probiotics for Gastric Reflux

Not all probiotics are created equal. Certain probiotic strains show effective reduction in symptoms of gastric reflux.  

• Lactobacillus acidophilus
• Bifidobacterium lactis
• Lactobacillus rhamnosus
• Saccharomyces boulardii
• Lactobacillus plantarum

Each of these strains gives specific benefits for gastric reflux, and they can be found in various probiotic supplements and fermented foods.

Choosing the Right Probiotic Supplement

Selecting the right probiotic supplement will give you the maximum benefit. When shopping for probiotics, keep the following tips in mind:

• CFU Count (Colony Forming Units): The CFU count indicates the number of live bacteria present in a probiotic supplement. To manage gastric reflux, look for a probiotic supplement with at least 10 billion CFUs per serving. Higher CFUs may be more effective for individuals with chronic or severe reflux symptoms.
• Strain Diversity: Different strains of probiotics offer different benefits. Look for a supplement that contains a combination of beneficial strains, such as Lactobacillus acidophilus and Bifidobacterium lactis. A diverse blend ensures that you get a wide range of gut health benefits, which can be particularly useful for managing gastric reflux.
• Shelf Stability and Viability: Choose a probiotic that is shelf-stable. Probiotics that need to be refrigerated may be more sensitive to temperature fluctuations, which can impact their effectiveness. Check the label for storage instructions and expiration dates.
• Prebiotics Included: Some probiotic supplements also contain prebiotics. Prebiotics are fibres that help feed and nourish beneficial gut bacteria. This enhances the effectiveness of probiotics.
• Targeted Formulations for Digestive Health: Some probiotic supplements are specifically formulated for digestive health. These may include additional ingredients, such as digestive enzymes, which break down food and prevent reflux symptoms.
• Quality and Brand Reputation: Choose a reputable brand with transparent labelling and third-party testing to ensure the quality and potency of the probiotics. Read reviews and check for certifications like Good Manufacturing Practices (GMP).

Incorporating Probiotics Into Your Diet for Gastric Reflux

Adding probiotics to your food daily can help you effectively manage gastric reflux.

Probiotic-rich foods to include are;

• Yoghurt: Yoghurt is one of the most easily available probiotics, and it contains live bacterial cultures like Lactobacillus and Bifidobacterium. Choose plain, unsweetened yoghurt to avoid added sugars. Added sugars may trigger your acid reflux. 
• Kefir: Kefir provides a wider variety of beneficial bacteria. It is also very easy to digest and does not cause bloating.
• Sauerkraut: Sauerkraut is made from fermented cabbage. It is highly rich in lactobacillus, which helps balance gut flora. Go for raw, unpasteuried  sauerkraut.
• Kimchi: A Korean dish made from fermented vegetables, primarily cabbage, kimchi is a flavorful and probiotic-rich food that can support digestion. It contains lactobacillus and other beneficial bacteria.
• Kombucha: This is a fermented tea that contains probiotics that help support digestion. It is a rich source of lactobacillus.

Try to include different varieties of probiotics so that your gut microbiome is balanced. These will help you reduce the gastric reflux symptoms.

Probiotic Supplements: What You Need to Know

Why do you need probiotic supplements? It is sometimes difficult to get enough probiotics from food alone, so supplements can be an effective alternative. However, keep the following points in mind when taking probiotic supplements:

• Dosage: Generally, aim for a supplement with at least 10-20 billion CFUs (colony-forming units) per serving. For severe gastric reflux symptoms, a higher dosage may be required. 
• Timing: Take probiotics on an empty stomach to maximise their effectiveness. It is wiser to take it at least 30 minutes before breakfast. This helps the probiotics you take not be neutralised by your stomach acid.

Tip: Follow the instructions on the label and your doctor’s advice to get the best result. 

By integrating probiotic supplements into your routine and choosing the right product, you can help improve digestion and support the management of gastric reflux symptoms.

Potential Side Effects of Probiotics for Gastric Reflux

Can something as simple as probiotics cause side effects? Yes, it may sometimes. Generally, probiotics are considered safe, but they can also cause mild side effects, especially when you first introduce them into your routine. However, these side effects will subside when your body gets adjusted to the probiotics. 

Some of them are;

• Gas and Bloating: It’s common to experience gas and bloating when starting probiotics, as they can alter the balance of bacteria in your gut. This is often a temporary adjustment period and should improve within a few days to a week.
• Digestive Changes: You may experience mild stomach discomfort or diarrhoea as your digestive system adjusts to the increased number of beneficial bacteria. It’s important to start with a lower dose and gradually increase it to help your body adapt.

How to Avoid These Side Effects?

Begin with a lower dose of probiotics and increase the dosage gradually. If you experience persistent or severe discomfort, consider switching to a different strain or consulting with a healthcare provider to ensure you’re using the right probiotic for your needs.

When to Consult a Doctor?

While probiotics are generally safe, there are certain signs that may indicate the need to consult a doctor before continuing use:

If you experience intense bloating, diarrhoea, or stomach cramps that don’t improve after a few days, it may indicate an underlying issue that requires medical attention.

If you have a compromised immune system (due to conditions like HIV, cancer treatment, or organ transplants), it’s important to consult a healthcare provider before using probiotics, as they may not be suitable in these cases.

If probiotics don’t seem to improve your reflux symptoms or worsen, it may be necessary to seek alternative treatments or adjust your probiotic regimen.

Always consult with your healthcare provider if you have concerns or experience any adverse reactions when using probiotics for gastric reflux.

Other Natural Remedies for Gastric Reflux

In addition to probiotics, several other natural remedies can help alleviate the symptoms of gastric reflux and promote better digestive health.

• Avoid Trigger Foods: Certain foods can trigger reflux, including spicy foods, citrus, tomatoes, chocolate, caffeine, and alcohol. Keep a food diary to identify specific triggers and avoid them.
• Eat Smaller, More Frequent Meals: Eating large meals can put extra pressure on the stomach, increasing the risk of reflux. Opt for smaller, more frequent meals throughout the day to reduce symptoms.
• Incorporate Reflux-Friendly Foods: Include foods that are less likely to irritate the stomach lining, such as oatmeal, bananas, ginger, and leafy greens. These can help soothe the digestive tract and prevent acid reflux.
• Elevate the Head of the Bed: Sleeping with your head raised can help prevent stomach acid from travelling back into the oesophagus during the night. Consider using a wedge pillow or elevating the head of the bed by 6-8 inches.
• Reduce Stress: Stress can exacerbate reflux symptoms by affecting digestion and increasing acid production. Incorporating relaxation techniques like meditation, yoga, and deep breathing can help manage stress and improve reflux symptoms.
• Maintain a Healthy Weight: Being overweight can increase abdominal pressure, which can lead to acid reflux. Maintaining a healthy weight through regular exercise and a balanced diet can help reduce reflux symptoms.

By incorporating these dietary and lifestyle changes alongside probiotics, you can effectively manage gastric reflux and improve your overall digestive health.

Wrapping Up

If you’ve been dealing with gastric reflux, you’ve probably heard about probiotics and wondered how they might help. Let me tell you – adding probiotics into your routine can make a real difference.

They support better digestion by aiding in the breakdown of food, reducing bloating, and preventing the pressure that can trigger reflux.  Probiotics have anti-inflammatory effects that can help soothe the oesophagus and stomach lining, providing relief from the irritation caused by reflux. Certain probiotic strains can help improve the strength of the lower oesophagal sphincter (LES), the muscle that prevents stomach acid from travelling up into the oesophagus. Probiotics can help balance stomach acid levels, preventing excess acid production that could lead to heartburn or regurgitation.

While probiotics can be a helpful addition to your reflux management plan, it’s always essential to consult with a healthcare provider before starting any new supplements. Personalised advice will ensure that probiotics are right for you and will help tailor your approach to managing gastric reflux in the most effective way.