Probiotics for Constipation: What You Should Know

Taking probiotics for constipation can be an effective strategy for maintaining digestive health, as these friendly bacteria promote a diverse gut microbiota and support regular bowel movements. 

However, not all probiotic bacteria are beneficial for managing hard stools, and it's crucial to select microbial strains known to aid with constipation. 

Discover how gut bacteria help maintain optimal gastrointestinal tract function and learn about the best probiotics to alleviate sluggish bowels and promote regularity.  

What is constipation?

Constipation is a widespread digestive issue characterized by infrequent bowel movements, difficulty passing stool, or a feeling of incomplete evacuation. 

Common constipation symptoms include:

• Less than three bowel movements a week

• Hard, dry stools that can be painful to pass

• Abdominal discomfort and pain 

• Bloating

There are different types of constipation, which are classified based on their underlying causes:

• Functional constipation is the most common type linked to poor dietary and lifestyle habits  

• Constipated irritable bowel syndrome is a form of constipation typically associated with other digestive issues such as gas, abdominal pain, and bloating

• Obstructive constipation is caused by a physical blockage in the colon or rectum, such as a tumor or severe hemorrhoids

• Chronic idiopathic constipation has no apparent identifiable cause, making it harder to pinpoint the source of the problem

Watch the video below to discover why not all probiotic supplements help alleviate constipation. 

What causes constipation?

Most cases of constipation are caused by poor dietary habits, a sedentary lifestyle, and dehydration.

Not drinking adequate fluids can cause dry and hard stools that are challenging to pass. In addition, lack of physical activity can slow down bowel movements and reduce the efficiency of the digestive system to process waste, which can contribute to constipation.

Individuals regularly consuming ultra-processed foods (UPFs) are at more than twice the risk of developing constipation. UPFs lack essential nutrients crucial for maintaining healthy digestive functions and promoting regular bowel movements.

This has been confirmed by research published in Clinical Gastroenterology and Hepatology, stating that “UPF intake was associated with higher odds of constipation, whereas the odds were lower with greater consumption of minimally processed foods.”

Furthermore, UPFs have been found to disrupt the gut microbiota, which plays a critical role in digestive health. This disruption can impair the balance of beneficial bacteria, further exacerbating constipation and other digestive problems.

Although some cases of constipation may be linked to a lack of dietary fiber, increasing fiber intake too quickly can also lead to hard stools, especially in those with inadequate concentrations of beneficial gut bacteria. 

Gut microbes break down fiber and convert it into beneficial short-chain fatty acids, which help regulate bowel movements and support digestive health. However, if there is an imbalance in gut bacteria, fiber may not be properly broken down, leading to gas, bloating, and harder stools.

Certain medications can also impair gut transit time or negatively impact microbial diversity, significantly increasing the risk of constipation.

Common medications associated with constipation include:

• Antibiotics

• Opioids

• Muscle relaxants 

• Diuretics

• Antacids

• Antidepressants

Can probiotics contribute to constipation?

While probiotics are widely regarded as beneficial for the digestive tract, there are many different strains of gut microbes, and their effects on constipation can vary. 

For example, certain probiotic supplements contain yeast species, such as Saccharomyces boulardii, that may contribute to constipation in sensitive individuals. 

In addition, taking large amounts of a single probiotic strain can overwhelm the delicate balance of the gut flora, potentially leading to digestive issues, including constipation.

This highlights the importance of carefully choosing probiotic supplementation and considering a diverse range of microbial strains to support overall gut health effectively.

The best probiotics for constipation 

A study published in Medicine investigated the effectiveness of Bifidobacterium and Lactobacillus species in adults with functional constipation. 

The authors reported that supplementation with Bifidobacterium and Lactobacillus improved constipation symptoms by increasing bowel movement frequency and stool quality.

This study specifically utilized these specific strains:

• Lactobacillus acidophilus 

• Lactobacillus rhamnosus 

• Lactobacillus paracasei 

• Bifidobacteria bifidum 

• Bifidobacterium longum

• Bifidobacterium lactis 

• Bifidobacterium animalis

It’s believed that Lactobacillus and Bifidobacterium, which make up a significant portion of the gut microbiome, play a critical role in maintaining intestinal function and promoting digestive health.

“These specific bacterial strains stimulate the release of intestinal serotonin, which helps promote gut motility by speeding up the movement of waste through the intestines,” explains Dr. Berg. 

Natural tips for relieving constipation

Because the majority of constipation cases are linked to unhealthy dietary habits and lifestyle factors, there are various natural remedies to manage sluggish bowels without the need for pharmaceutical drugs. 

Here are four steps you can take to help relieve constipation naturally. 

1. Stay hydrated and replenish electrolytes

Dehydration is a major contributing factor in the development of constipation, which can be made worse by electrolyte imbalances typically linked to a poor diet, medication use, or excessive sweating. 

Essential electrolytes, especially potassium and magnesium, play a critical role in maintaining bowel movements. A lack of these minerals can lead to hard stools and increased difficulty passing them.

Research published in Frontiers in Pharmacology confirms the importance of electrolyte balance for preventing constipation and highlights the potential therapeutic benefit of electrolyte replacement for treating chronic constipation.  

Potassium and magnesium are naturally found in a wide range of foods, such as spinach, Brussels sprouts, avocados, beet greens, chia seeds, nuts, and tomatoes. 

However, many individuals don’t consume enough of these foods to maintain electrolyte balance, and those struggling with constipation may benefit from using an electrolyte powder to promote optimal levels. 

Ideally, look for a sugar-free electrolyte powder that contains at least 1000 mg of potassium and around 120 mg of magnesium to help maintain balance and promote regular bowel movements.

2. Regularly consume fermented foods 

Fermented foods, such as yogurt, kefir, sauerkraut, kimchi, and miso, are rich sources of beneficial bacteria that can help maintain a balanced gut microbiome. 

These foods introduce live probiotics into the digestive system, which can improve stool consistency and support regular bowel movements. 

By promoting a healthy gut environment, fermented foods can significantly enhance overall digestive health and may offer an effective strategy for managing constipation.

Interestingly, the most prevalent probiotic strains in fermented foods are Lactobacillus and Bifidobacteria, which are generally considered the best probiotics for preventing gastrointestinal symptoms such as constipation. 

3. Take benfotiamine 

Vitamin B1, also known as thiamine, helps ensure the proper functioning of the nervous system, which includes the nerves that regulate bowel movements. 

Maintaining adequate vitamin B1 levels can support normal nerve function and potentially contribute to regular bowel activity.

Benfotiamine is an especially beneficial form of thiamine. This fat-soluble derivative of vitamin B1 is better absorbed and significantly more effective than water-soluble thiamine, making it a potentially superior choice for alleviating constipation symptoms. 

4. Consider taking bile salts and digestive enzymes 

Taking bile salts and digestive enzymes can help support optimal digestion and relieve chronic constipation. 

Purified bile salts aid proper digestive function and lubricate the intestinal tract by emulsifying fats. This lubrication reduces friction in the intestines, which helps facilitate smoother stool passage and promote regular bowel movements.

Digestive enzymes, such as proteases, lipases, and amylases, assist in breaking down proteins, fats, and carbohydrates into smaller, more digestible components. This improves nutrient absorption and helps prevent digestive discomfort, making bowel movements more regular and easier to pass.

4. Utilize natural laxatives 

Long-term use of over-the-counter laxatives can be dangerous, as these drugs can deplete electrolytes, which can increase the risk of infrequent bowel movements.  

However, there are various natural laxatives that help stimulate intestinal muscle contractions, soften stool, and promote regularity. 

Here are some of the best natural remedies for constipation:

• Medium chain-triglyceride (MCT) oil

• Senna

• Cascara sagrada 

• Flaxseed

• Psyllium husk 

• Aloe vera

• Slippery elm

While these natural laxatives are generally well tolerated and not associated with significant side effects, they may interact with certain prescription medications. 

To minimize the risk of drug interactions, consult a healthcare provider before incorporating any supplements into your routine if you are taking medications or have an underlying health issue.  

When to talk to your doctor

If you are experiencing chronic constipation, which is defined as infrequent or difficult bowel movements lasting for several weeks or longer, it’s crucial to seek medical care. 

If left untreated, persistent constipation can lead to complications such as hemorrhoids, anal fissures, or fecal impaction. 

In severe cases, chronic constipation may also indicate underlying health conditions such as intestinal blockages, hypothyroidism, or neurological disorders like Parkinson's disease, which require prompt medical evaluation and treatment.

Key takeaways

Taking probiotics for constipation can be highly beneficial if you know which types of friendly microbes best support digestive function and promote regularity.

Lactobacillus and Bifidobacterium have been found to improve bowel movements by enhancing gut motility, balancing the intestinal flora, and reducing symptoms of constipation.

In addition, staying hydrated, replenishing electrolytes, regularly consuming fermented foods, and supporting optimal digestion with bile salt and digestive enzymes can help manage hard stools that are difficult to pass. 

FAQ

1. Which are the best probiotics for constipation?

Bifidobacterium and Lactobacillus play a crucial role in supporting regular bowel movements by promoting gut motility and a diverse intestinal microbiome. 

Specific strains that have been found especially effective for constipation management include Lactobacillus (L.) acidophilus, L. rhamnosus, L. paracasei, Bifidobacteria (B.) bifidum, B longum, B. lactis, and B animalis.

2. Can probiotics change stool consistency?

Yes, probiotics can improve stool consistency by promoting better digestion and balancing the gut microbiome. This helps increase stool moisture and bulk, making bowel movements easier and more regular.

3. How long do probiotics take to work?

Probiotics can start to work within a few days to a week, though noticeable improvements in constipation may take a few weeks.

4. Can probiotics make constipation worse?

While probiotics generally promote healthy digestion and regular bowel movements, certain microbial strains may not suit everyone and could worsen constipation.

However, taking a probiotic supplement that contains various Bifidobacteria and Lactobacillus strains is unlikely to exacerbate constipation and can help improve regular bowel movements in most people.

Sources

1. https://www.cghjournal.org/article/S1542-3565(24)00448-8/ 

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9622669/ 

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8353128/