Probiotics provide a range of health advantages, including the potential to alleviate constipation. Numerous studies indicate that probiotics can effectively ease constipation associated with pregnancy, specific medications, or digestive disorders such as Irritable Bowel Syndrome (IBS). Globally, constipation is a prevalent concern, impacting around 16% of adults. This condition can be challenging to manage, prompting many individuals to explore natural solutions and over-the-counter options, including probiotics.

Probiotics are live, beneficial microorganisms that are naturally present in fermented foods like kefir, kombucha, sauerkraut, and tempeh. They are also available in supplement form. Upon consumption, probiotics improve the gut microbiome—a diverse community of beneficial bacteria residing in your digestive system that aids in regulating inflammation, enhancing immune response, optimizing digestion, and promoting heart health. Research suggests that increasing your intake of probiotics may help lower blood sugar levels and support weight management, liver health, and skin wellness. Furthermore, probiotics may inhibit the growth of harmful bacteria in your gastrointestinal tract.

This article explores the effectiveness of probiotics in treating constipation.

Impact of Probiotics on Different Forms of Constipation

Probiotics have garnered significant attention for their potential benefits in alleviating constipation across various conditions.

Irritable Bowel Syndrome (IBS)

Irritable bowel syndrome (IBS) is a common digestive disorder characterized by symptoms such as abdominal pain, bloating, and constipation. Probiotics are frequently utilized to alleviate these IBS-related symptoms, particularly constipation. A comprehensive review encompassing 24 studies indicated that probiotics not only diminished symptom severity but also enhanced bowel habits, reduced bloating, and improved overall quality of life for individuals suffering from IBS. Furthermore, research involving 150 IBS patients demonstrated that a 60-day regimen of probiotics significantly improved both bowel regularity and stool consistency. Additionally, a 6-week trial with 274 participants revealed that consuming a probiotic-rich fermented milk drink led to increased stool frequency and alleviated IBS symptoms.

Constipation in Children

Constipation is a prevalent issue among children, stemming from various factors such as dietary choices, family history, allergic reactions, and psychological elements. Numerous studies support the notion that probiotics can effectively relieve constipation in pediatric populations. For instance, a review of six studies indicated that a 3 to 12-week course of probiotics resulted in an increased frequency of bowel movements in constipated children. In another 4-week study involving 48 children, the use of probiotics was associated with enhanced frequency and consistency of bowel movements. However, some research has yielded inconsistent outcomes, indicating a need for further investigation.

Pregnancy-Related Constipation

Constipation affects up to 38% of pregnant women, often triggered by prenatal supplements, hormonal changes, or shifts in physical activity levels. Some studies suggest that probiotics may help prevent constipation during pregnancy. In a 4-week trial with 60 pregnant participants suffering from constipation, the daily intake of 10.5 ounces (300 grams) of probiotic yogurt containing Bifidobacterium and Lactobacillus strains enhanced bowel movement frequency and alleviated various symptoms associated with constipation. Similarly, another study involving 20 women found that a probiotic blend improved both the frequency of bowel movements and alleviated symptoms such as straining, abdominal discomfort, and feelings of incomplete evacuation.

Medications and Constipation

Several medications are known to contribute to constipation, including opioids, iron supplements, antidepressants, and specific cancer therapies. Notably, chemotherapy is a significant contributor, with approximately 16% of patients undergoing such treatment experiencing constipation. In a study involving nearly 500 cancer patients, 25% reported improvements in constipation or diarrhea after starting probiotics. Moreover, a 4-week study with 100 participants showed that probiotics alleviated chemotherapy-induced constipation in 96% of cases. Probiotics may also offer benefits to individuals experiencing constipation due to iron supplements. A small 2-week study involving 32 women found that daily probiotic intake alongside iron supplementation improved bowel regularity and intestinal health compared to those receiving a placebo. Nevertheless, more research is warranted to establish whether probiotics can effectively address constipation resulting from other medications, such as narcotics and antidepressants. In conclusion, current research indicates that probiotics may provide relief for constipation related to childhood issues, pregnancy, IBS, and certain medications.

Possible Drawbacks of Probiotics

While probiotics are widely regarded as safe for the majority, they can present certain side effects that warrant consideration. As you embark on your journey with probiotics, you might experience some digestive discomforts, including symptoms like stomach cramps, nausea, gas, and diarrhea. These reactions are generally temporary and tend to diminish with ongoing use. It is important to note that some studies indicate that probiotics could pose serious risks, such as a heightened likelihood of infections, particularly in individuals with weakened immune systems. Therefore, if you have existing health issues, it is advisable to seek guidance from a healthcare professional prior to introducing probiotics into your routine.

How to Choose and Utilize Probiotics Effectively

Selecting the right probiotic is crucial for managing constipation, as various bacterial strains differ in their effectiveness. For optimal results, seek supplements that include the following beneficial strains known to enhance stool consistency:

  • Bifidobacterium lactis
  • Lactobacillus plantarum
  • Streptococcus thermophilus
  • Lactobacillus reuteri
  • Bifidobacterium longum

While there is no universally established dosage for probiotics, most supplements typically contain between 1 to 10 billion colony-forming units (CFUs) per serving. For optimal effectiveness, adhere to the recommended usage guidelines and consider lowering your intake if you encounter ongoing side effects.

Since it may take several weeks for probiotics to demonstrate their benefits, it is advisable to stick with one particular strain for a duration of 3 to 4 weeks to gauge its impact before making any changes or trying different options.

In addition to supplements, you might want to incorporate a diverse range of probiotic-rich foods into your daily meals. Fermented options such as kimchi, kombucha, kefir, natto ( fermented soybeans), tempeh, and sauerkraut are abundant in beneficial bacteria and also provide a wealth of essential nutrients.

It's important to note that some probiotic strains could prove to be more beneficial than others for alleviating constipation. Therefore, alongside supplementation, increasing your intake of fermented foods is a proactive way to boost your overall probiotic consumption.

The Bottom Line

Probiotics provide a multitude of health advantages, one notable benefit being their potential role in alleviating constipation. Research indicates that probiotics can be particularly effective in easing constipation associated with pregnancy, specific medications, or digestive disorders such as IBS. These beneficial microorganisms are generally considered safe and effective, making them a valuable addition to a balanced diet aimed at enhancing bowel regularity.