Backed Up? How Probiotics Can Get Things Moving Again
Constipation is a common digestive issue affecting millions worldwide. While increasing fiber intake and hydration is often recommended, emerging research shows that probiotics for constipation may be an effective natural remedy.
What Causes Constipation?
Constipation typically involves infrequent bowel movements (fewer than three per week), hard or lumpy stools, straining, and a sense of incomplete evacuation. Causes include:
Slow colonic transit
Pelvic floor dysfunction
Imbalances in the gut microbiome (gut dysbiosis)
The gut microbiota plays a major role in regulating bowel habits, and disrupted microbial balance is increasingly linked to chronic constipation.
Gut Microbiome and Constipation: What’s the Link?
Your gut contains trillions of bacteria that aid in digestion, nutrient absorption, and motility. In individuals with constipation, studies have found:
Lower levels of Lactobacillus and Bifidobacterium
Higher levels of methane-producing bacteria (e.g., Methanobrevibacter smithii) that slow transit time
Reduced short-chain fatty acid (SCFA) production, which is essential for stimulating bowel movements
Disrupted bile acid metabolism
These changes hinder motility and water absorption, contributing to hard stools and less frequent bowel movements.
How Probiotics Help Relieve Constipation
Probiotics are live beneficial bacteria that can help restore microbial balance in the gut. They may relieve constipation through multiple mechanisms of action:
1. Balancing Gut Microbiota
Probiotics like Bifidobacterium lactis and Lactobacillus casei repopulate the gut with helpful bacteria that compete with methane-producing microbes.
2. Increasing Short-Chain Fatty Acids (SCFAs)
SCFAs like butyrate help:
Stimulate intestinal contractions
Improve stool consistency
Reduce inflammation
Support mucosal health
3. Enhancing Gut Motility
Several strains have been shown to improve intestinal transit time and stool frequency in people with chronic constipation and IBS-C (Irritable Bowel Syndrome with Constipation).
4. Supporting Digestive Health and Reducing Inflammation
Some probiotic strains modulate the immune system and reduce low-grade inflammation in the gut, which can contribute to constipation.
Best Probiotic Strains for Constipation Relief
Based on multiple randomized controlled trials and meta-analyses, Bifidobacterium and Lactobacillus species have been shown to improve stool frequency, reduce gut transit time, and enhance stool consistency, and reduce bloating
How Long Does It Take for Probiotics to Work?
According to clinical studies, probiotics may begin improving bowel regularity within 2 to 4 weeks. However, results may vary depending on the specific strains used, dosage, and individual microbiome diversity.
How to Choose the Right Probiotic for Constipation
When selecting a probiotic supplement for constipation (simplydosed has got you covered) , consider the following:
Strain-specific benefits: Choose strains with clinical evidence for digestive health
CFU count: Aim for at least 1–10 billion CFUs (colony-forming units)
Survivability: Look for delayed-release capsules or enteric coating
Shelf stability: Ensure viability through expiration
Third-party testing for purity and potency
Are Probiotics Safe for Constipation?
Yes, probiotics are generally considered safe and well-tolerated, even for long-term use. Side effects are rare but may include mild gas or bloating during the initial adjustment period.
Final Thoughts: Can Probiotics Really Help with Constipation?
Research strongly supports the use of probiotics as a natural, non-pharmacological option for constipation relief. By improving gut microbiota balance, enhancing intestinal motility, and increasing the production of short-chain fatty acids, probiotics offer a holistic approach to improving bowel health.
If you struggle with chronic constipation, consider integrating probiotic-rich foods (like kefir, yogurt, or fermented vegetables) or a high-quality probiotic supplement into your routine.
Frequently Asked Questions (FAQs)
Q: Can probiotics make constipation worse before it gets better?
A: In some cases, temporary bloating may occur during the first week, but symptoms usually improve with continued use.
Q: Do I still need fiber if I take probiotics?
A: Yes. Dietary fiber acts as a prebiotic, feeding the beneficial bacteria and improving overall outcomes.
Q: Are there specific probiotics for IBS-C?
A: Yes, strains like B. lactis DN-173 010 and L. plantarum have shown benefit for individuals with IBS-related constipation.
References
Bharucha, A. E., Pemberton, J. H., & Locke, G. R. (2013). American Gastroenterological Association technical review on constipation. Gastroenterology, 144(1), 218-238. https://doi.org/10.1053/j.gastro.2012.12.038
Mancabelli, L., et al. (2017). Meta-analysis of the human gut microbiome shows distinct microbial clusters among healthy individuals. Scientific Reports, 7(1), 1-12. https://doi.org/10.1038/s41598-017-11234-3
Zhao, Y., et al. (2017). Gut microbiota and chronic constipation: a review and update. Journal of Clinical and Translational Hepatology, 5(2), 141. https://doi.org/10.1016/j.jcmgh.2017.05.007
Dimidi, E., et al. (2017). Probiotics and constipation: an evidence-based review. Alimentary Pharmacology & Therapeutics, 46(3), 234–245. https://doi.org/10.1111/apt.14105
Guyonnet, D., et al. (2007). Fermented milk containing Bifidobacterium lactis DN-173 010 improves gastrointestinal well-being and digestive symptoms in healthy women. Nutrition Research, 27(1), 1–6. v
Koebnick, C., et al. (2003). Probiotic beverage containing Lactobacillus casei Shirota improves gastrointestinal symptoms in the elderly. European Journal of Nutrition, 42(6), 234–241. https://doi.org/10.1007/s00394-003-0396-6
Waller, P. A., et al. (2011). Dose-response effect of B. lactis HN019 on defecation frequency, stool consistency, and gastrointestinal symptoms in adults with constipation. Journal of Pediatric Gastroenterology and Nutrition, 53(6), 660–666. https://doi.org/10.1097/MPG.0b013e3181f35f88
Ringel-Kulka, T., et al. (2011). Probiotic bacteria enhance regulatory T-cell responses in patients with irritable bowel syndrome. Journal of Psychosomatic Research, 71(2), 108–112. https://doi.org/10.1016/j.jpsychores.2010.12.007