Constipation is a common problem that affects approximately 16% of adults worldwide (1).
It can be difficult to treat, leading many people to turn to natural remedies and over-the-counter supplements, such as probiotics.
Probiotics are helpful live bacteria found naturally in fermented foods, including kombucha, kefir, sauerkraut and tempeh. They are also sold as supplements.
When consumed, probiotics improve the gut microbiome – a collection of beneficial bacteria in your digestive tract, which helps regulate inflammation, immune function, digestion and heart health (2).
Studies have shown that increased consumption of probiotics can lower blood sugar levels and support weight loss, liver function, and skin health. Probiotics may also reduce the likelihood of harmful bacteria overgrowing in the gut (3).
This article tells you if probiotics can help treat constipation.
Effects on various types of constipation
Probiotics have been studied for their effects on constipation in a wide range of conditions.
Irritable bowel syndrome
Irritable bowel syndrome (IBS) is a digestive disorder that can cause many symptoms, including stomach pain, bloating, and constipation (4).
Probiotics are often used to relieve IBS symptoms, including constipation.
A review of 24 studies found that probiotics reduced symptom severity and improved bowel habits, bloating, and quality of life in people with IBS (5).
Another study of 150 people with IBS found that supplementing with probiotics for 60 days improved bowel regularity and stool consistency (6).
Additionally, in a 6-week study of 274 people, drinking a probiotic-rich fermented milk drink increased bowel movement frequency and reduced IBS symptoms (XNUMX).
Childhood constipation
Constipation in children is common and can be caused by a variety of factors, including diet, family history, food allergies, and psychological problems (8).
Several studies indicate that probiotics relieve constipation in children.
For example, a review of 6 studies showed that taking probiotics for 3 to 12 weeks increased bowel movement frequency in children with constipation, while a 4-week study in 48 children associated this supplement with improvement frequency and regularity of bowel movements (9, ten).
However, other studies show mixed results. More research is therefore needed (11).
Pregnancy
Up to 38% of pregnant women experience constipation, which can be caused by prenatal supplements, hormonal fluctuations, or changes in physical activity (12).
Some research suggests that taking probiotics during pregnancy may prevent constipation.
In a 4-week study of 60 pregnant women with constipation, it was recommended to consume 300 grams of probiotic yogurt enriched with Bifidobacterium et Lactobacilli Each day, the bacteria increased the frequency of bowel movements and improved several symptoms of constipation (13).
In another study of 20 women, taking probiotics containing a mixture of bacteria strains increased the frequency of bowel movements and improved symptoms of constipation such as cramping, stomach pain, and the feeling of incomplete evacuation (14 ).
pharmaceuticals
Several medications can contribute to constipation, including opioids, iron tablets, antidepressants, and certain cancer treatments (15, 16).
In particular, chemotherapy is a major cause of constipation. About 16% of people who undergo this cancer treatment experience constipation (17).
In a study of nearly 500 people with cancer, 25% reported improvement in constipation or diarrhea after taking probiotics. In a 4-week study of 100 people, probiotics improved constipation caused by chemotherapy in 96% of participants (18, 19).
Probiotics may also benefit those who suffer from constipation caused by iron supplements.
For example, a small two-week study in 32 women found that taking a daily probiotic combined with an iron supplement increased bowel regularity and bowel function, compared to taking a placebo (20).
Even so, more research is needed to determine whether probiotics can help relieve constipation caused by other medications, such as narcotics and antidepressants.
summary
Research shows that probiotics can treat childhood constipation and constipation caused by pregnancy, IBS, and certain medications.
Potential disadvantages
Although probiotics are generally considered safe, they may have a few side effects that you may want to consider.
When you start taking them, they may cause digestion problems, such as stomach cramps, nausea, gas, and diarrhea (21).
However, these symptoms generally disappear with continued use.
Some research suggests that probiotics may cause serious side effects, such as an increased risk of infection, in people with weakened immune systems (22).
So, if you have any underlying health conditions, it is best to consult a healthcare professional before taking probiotics.
summary
Probiotics can cause digestive problems, which usually improve over time. However, they can cause more serious side effects in people with compromised immune systems.
How to choose and use probiotics
Choosing the right probiotic is essential for treating constipation, as some strains may not be as effective as others.
Look for supplements containing the following strains of bacteria, which have been shown to improve stool consistency (23, 24, 25):
- Bifidobacterium lactis
- Lactobacillus plantarum
- Streptococcus thermophilus
- Lactobacillus reuteri
- Bifidobacterium longum
Although there is no recommended dosage specifically for probiotics, most supplements contain between 1 and 10 billion colony-forming units (CFU) per serving (26).
For best results, use only as directed and consider reducing your dosage if you experience persistent side effects.
Since supplements can take several weeks of work, stick to a specific type for 3 to 4 weeks to evaluate its effectiveness before switching to another medication.
Otherwise, try including a variety of probiotic foods in your diet.
Fermented foods like kimchi, kombucha, kefir, natto, tempeh, and sauerkraut are all rich in beneficial bacteria, along with many other important nutrients.
summary
Some strains of probiotics may be more effective than others in treating constipation. Besides taking supplements, you can consume fermented foods to increase your probiotic intake.
The bottom line
Probiotics offer several health benefits, one of which can treat constipation (2).
Studies suggest that probiotics may relieve constipation related to pregnancy, certain medications, or digestive issues such as IBS.
Probiotics are largely safe and effective, making them a great addition to a healthy diet to improve bowel regularity.
