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Best Probiotics for Reflux
The Best Probiotics for Reflux: Evidence-Based Strains That Actually Work
Understanding Acid Reflux and GERD
Gastroesophageal reflux disease (GERD) affects between 8-33% of the global population, making it one of the most common digestive disorders worldwide. If you’ve ever experienced that uncomfortable burning sensation in your chest, the sour taste of regurgitation, or persistent heartburn, you’re not alone.
While conventional treatments focus heavily on acid suppression through proton pump inhibitors (PPIs), emerging research suggests that probiotics—beneficial bacteria that support gut health—may offer a natural complementary approach to managing reflux symptoms.
What Causes Acid Reflux? Risk Factors to Know
Reflux occurs when gastric contents—including stomach acid, pepsin, and digestive enzymes—flow backward into the esophagus, causing troublesome symptoms. Several factors can increase your risk:
Common Risk Factors:
- Hiatal hernia and structural abnormalities
- Motor dysfunction affecting the lower esophageal sphincter
- Impaired mucosal resistance in the esophagus
- Dietary triggers including fatty foods, caffeine, alcohol, and large portion sizes
- Lifestyle factors such as smoking and obesity
- Pregnancy due to increased abdominal pressure
- Food sensitivities to dairy, gluten, or other allergens
- SIBO – small intestine bacterial overgrowth.
Understanding your personal triggers is the first step toward effective management.
The Gut-Reflux Connection: Why Probiotics Matter
While probiotics are well-known for supporting lower digestive health, their role in upper gastrointestinal health is less understood but increasingly promising. Research suggests several mechanisms through which probiotics may help:
- Accelerating gastric emptying to reduce stomach pressure
- Strengthening the gastric mucus barrier against acidic content
- Modulating immune responses in the esophageal lining
- Reducing inflammation in the digestive tract
- Supporting proper digestive enzyme function
- Addressing small intestinal bacterial overgrowth (SIBO), which can contribute to reflux
The Best Probiotic Strains for Acid Reflux
A systematic review of clinical studies identified several specific probiotic strains with documented benefits for GERD symptoms. Here are the most promising strains backed by research:
1. Bifidobacterium lactis HN019
What the research shows: High-quality randomised controlled trials demonstrated:
- Significantly reduced regurgitation (11-15 point reduction in frequency scores)
- Decreased nausea and abdominal pain
- Reduced gurgling and gas-related symptoms
- Dose-dependent effects (higher doses showed greater benefits)
Recommended dose: 1.8-17.2 billion CFU daily Duration: Benefits observed within 2 weeks
Recommended Product: UltraFlora
2. Lactobacillus reuteri DSM 17938
What the research shows: This well-researched strain has been shown to:
- Accelerate gastric emptying
- Reduce the presence of reflux episodes (by up to 40%)
- Improve overall gastrointestinal transit time
Recommended dose: 100 million CFU daily (often combined with prebiotics) Duration: 12 weeks for optimal results
Recommended Product: Biogaia (ignore the fact it’s marketed to babies – it’s effective in adults too at appropriate doses based on the research)
3. Lactobacillus gasseri OLL2716 (LG21)
What the research shows: Three clinical trials demonstrated significant improvements in reflux symptoms with this strain. Studies found:
- Reduced reflux frequency scores (from 6.2 to 4.8)
- Decreased postprandial distress (meal-related discomfort)
- Improved protein digestion through increased pepsinogen levels
- Enhanced gastric emptying
Recommended dose: Approximately 1 billion CFU daily Duration: Benefits observed after 8-12 weeks of consistent use
4. Multi-Strain Probiotic Formulas
Research also supports multi-strain formulations containing:
- Bifidobacterium bifidum
- Bifidobacterium lactis
- Bifidobacterium longum
- Lactobacillus casei
- Lactobacillus plantarum
- Lactobacillus rhamnosus
- Lactobacillus acidophilus
Benefits: Comprehensive support for multiple upper and lower GI symptoms, including reflux, abdominal pain, constipation, and gas-related symptoms.
Recommended dose: 2-4 billion CFU daily of combined strains Duration: 4-6 weeks minimum
Recommended Product: Clinical GI – this contains the HN019 strain of bifiobacterium with many of the others listed above too.
5. Bifidobacterium bifidum YIT 10347
What the research shows: Multiple studies showed this strain effectively:
- Reduced acid regurgitation frequency
- Decreased stomach heaviness and discomfort
- Improved acid-related dyspepsia symptoms
- Enhanced the gastric mucus barrier
Recommended dose: 1-3 billion CFU daily Duration: Improvements noted within 2-4 weeks
What the Science Says: Clinical Evidence
A comprehensive systematic review analysing 13 clinical studies found that:
- 79% of studies reported probiotic benefits for GERD symptoms
- 45% showed improvements in reflux symptoms (regurgitation, heartburn)
- 45% demonstrated benefits for dyspepsia-related symptoms
- 81% reported improvements in other upper GI symptoms including nausea, abdominal pain, and gas
Importantly, these benefits were observed across various probiotic formats—from fermented dairy products to capsules—and no serious adverse events were reported in any study.
Beyond Probiotics: Natural Treatment Options for Reflux
While probiotics can be highly beneficial, a comprehensive approach to managing reflux includes several strategies:
Dietary Modifications
- Reduce portion sizes at meals
- Eat low-fat, easily digestible foods
- Avoid trigger foods (caffeine, alcohol, spicy foods, citrus, tomatoes)
- Don’t eat within 3 hours of bedtime
- Stay upright after meals for at least 30 minutes
Beneficial Supplements
- Deglycerised licorice (DGL) to soothe the esophageal lining
- Digestive enzymes to improve protein breakdown
- L-glutamine for gut lining repair
- Probiotics (as discussed above)
A good blend is GastroFlux.
Lifestyle Changes
- Elevate the head of your bed by 6-8 inches
- Maintain a healthy weight
- Quit smoking if applicable
- Manage stress through meditation, yoga, or other relaxation techniques
- Wear loose-fitting clothing around the abdomen
Could Gut Imbalances Be Contributing to Your Reflux?
Emerging research suggests that imbalances in the gut microbiome, including conditions like SIBO and increased intestinal permeability (leaky gut), may contribute to reflux symptoms. These imbalances can:
- Create excess gas and abdominal pressure
- Disrupt normal digestive function
- Trigger inflammation in the digestive tract
- Impair the stomach’s ability to empty properly
When to Consider Gut Testing
If you’re experiencing reflux along with:
- Bloating and gas, especially after meals
- Alternating constipation and diarrhoea
- Food sensitivities or intolerances
- Fatigue and brain fog
- Skin issues like eczema or acne
- Poor response to conventional reflux treatments
[Explore our comprehensive gut microbiome and SIBO testing options] to identify underlying imbalances that may be contributing to your symptoms. Our tests can reveal bacterial overgrowth, intestinal permeability issues, and microbiome diversity—giving you the insights needed for targeted treatment.
How to Choose the Right Probiotic for Reflux
When selecting a probiotic supplement for reflux, consider:
- Look for specific strains mentioned in this article (check the scientific names)
- Check CFU counts to ensure adequate dosing
- Choose quality brands with third-party testing
- Consider the format (capsules, powders, or fermented foods)
- Start with appropriate doses and adjust based on response
- Be patient—most studies showed benefits after 2-12 weeks of consistent use
How Long Should You Take Probiotics for Reflux?
Most clinical studies demonstrated benefits within:
- 2-4 weeks for immediate symptom relief (regurgitation, nausea)
- 8-12 weeks for comprehensive improvements (reflux frequency, dyspepsia)
For optimal results, consistent daily use is key. Probiotics work best as part of a long-term gut health strategy rather than a quick fix.
Are Probiotics Safe for Reflux?
The research is reassuring: across multiple clinical trials, probiotics showed excellent safety profiles with:
- No serious adverse events reported
- No significant difference in side effects between probiotic and placebo groups
- Good tolerance across diverse populations including elderly adults and pregnant women
However, if you’re immunocompromised or have serious underlying health conditions, consult your healthcare provider before starting any new supplement regimen.
The Bottom Line: Probiotics as Part of Your Reflux Management Plan
While probiotics aren’t a magic cure for reflux, the evidence suggests they can be a valuable tool in your symptom management toolkit—particularly for regurgitation, heartburn, and associated digestive discomfort.
The most promising strains include:
- Lactobacillus gasseri OLL2716 (LG21)
- Bifidobacterium bifidum YIT 10347
- Bifidobacterium lactis HN019
- Lactobacillus reuteri DSM 17938
For best results, combine probiotic supplementation with:
- Dietary and lifestyle modifications
- Stress management
- Appropriate testing to identify underlying issues
- A personalised treatment approach
Ready to Take Control of Your Gut Health?
Shop our selection of research-backed probiotic formulas containing the specific strains discussed in this article.
Consider comprehensive testing to uncover root causes of your reflux, including SIBO and gut microbiome imbalances.
Need guidance? Our team can help you create a personalised protocol based on your unique symptoms and health goals.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult with a qualified healthcare provider before starting any new supplement regimen, especially if you’re taking medications or have underlying health conditions.
References
Cheng, J., & Ouwehand, A.C. (2020). Gastroesophageal Reflux Disease and Probiotics: A Systematic Review. Nutrients, 12(1), 132. (click here)
