Probiotics for Constipation: How They Work and Best Options for Relief

What is Constipation?

If you are having bowel troubles and looking for remedies for constipation, and are already on this page, you may know what constipation is. But what are you experiencing? Is it really constipation or something else?

Well, medically, constipation is when you have fewer than three bowel movements a week. Additionally, this condition can lead to feelings of bloating, discomfort and a sense of incomplete evacuation.

Here are some common symptoms of constipation;

• Infrequent bowel movements.
• Hard, dry, or lumpy stools.
• Straining during bowel movements.
• A feeling of incomplete evacuation.
• Abdominal discomfort or bloating.
• Cramping or pain in the lower abdomen.

Some common causes of constipation are;

• Lack of fibre-rich food in the diet.
• Dehydration.
• Lack of physical activity.
• Stress.
• Medications like antidepressants and antacids.
• Changes in routine, like travelling.
• Health conditions like IBS, hypothyroidism, neurological disorders and even bowel cancers.

What Are Probiotics?

Probiotics are live organisms, also referred to as ‘good bacteria’. They provide health benefits when consumed in the right amount.

These good bacteria are actually found in your gut, naturally. When imbalanced, they cause digestive issues. That is why sometimes you may have to balance your gut microbiome with the help of these live microorganisms in the probiotics!

There are different strains of probiotics.

1. Lactobacillus 

This strain is usually found in yoghurt and fermented foods and helps break down lactose and improve digestion.  It helps alleviate symptoms of diarrhoea and constipation.

2. Bifidobacterium

This good bacteria strain is usually found in your colon. They break down the fibres and carbohydrates in your food. 

They help boost your immune function and alleviate constipation.

3. Saccharomyces boulardii

This is a beneficial strain of yeast. This strain is especially beneficial after long-term use of antibiotics.

4. Streptococcus thermophilus

This strain is usually used in dairy products like yoghurt, as it aids in lactose digestion. It helps improve nutrient absorption.

5. Enterococcus faecium

This strain helps in promoting gut motility and balancing gut flora. It supports the overall helath of the intestines and improves digestion.

So, all these different strains, when used in the right quantity at the right time, help address constipation and its underlying causes.

The action of these probiotics on the gut is by;

• Balancing the gut microbiome and preventing gut dysbiosis.
• Improving gut motility by stimulating peristalsis.
• Restoring the number of beneficial bacteria.
• Improving stool consistency, making it easier to pass. 
• Probiotics also have anti-inflammatory effects on the gut that soothe the gut lining, thus promoting digestion and reducing bloating.
• Probiotics also help improve the connection of the gut-brain axis, which can influence how the body responds to digestive issues like constipation.

Best Probiotic Strains for Constipation Relief

Several probiotic strains have been studied by different research scholars for their ability to improve bowel regularity and alleviate constipation.

Some of the effective strains are;

Bifidobacterium lactis

Bifidobacterium lactis is one of the most well-researched probiotic strains for supporting regular bowel movements. It works by helping to regulate bowel function and improve stool consistency. This strain reduces bloating and discomfort, promotes healthy digestion, and increases the frequency of bowel movements.

How it works: It helps ferment fibre in the colon, producing short-chain fatty acids (SCFAs). This nourishes the gut lining and enhances bowel motility.

If you suffer from irregular bowel movements, bloating, or constipation due to an imbalance in gut bacteria, this is the best strain to choose.

Lactobacillus acidophilus

Lactobacillus acidophilus is commonly found in fermented dairy products like yoghurt and kefir. What it does is it helps break down lactose (milk sugar) and aids in the digestion of other foods. It also promotes better nutrient absorption.

How it works: This strain helps you bring down constipation, particularly when it is linked to gut dysbiosis (microbial imbalance).

If you experience constipation alongside other digestive issues like gas, bloating, and indigestion, you can go for this strain.

Bifidobacterium longum

Bifidobacterium longum is another important strain that helps with constipation. It’s especially beneficial for people who experience irregular bowel movements and digestive discomfort.

How it works: This strain promotes the fermentation of fibre in the large intestine. This fermentation produces beneficial compounds that improve stool consistency and motility.

If you are looking to improve overall gut health and restore regular bowel movements, then this is for you.

4. Saccharomyces boulardii

Saccharomyces boulardii is a beneficial yeast that is often used to support gut health after antibiotic use. It helps alleviate constipation by restoring a healthy balance of gut flora.

How it works: This strain helps regulate the digestive process by promoting healthy intestinal flora, reducing inflammation, and improving gut motility.

If you experience constipation that is exacerbated by antibiotic use or those with irritable bowel syndrome (IBS) and other gut-related issues, go for this strain.

5. Lactobacillus rhamnosus

This strain has the ability to support the digestive system and maintain a healthy gut flora balance.

How it works: This strain enhances peristalsis (the natural movement of the intestines), making it easier for stool to move through the digestive tract. It also supports the gut-brain axis, which can help reduce stress-related constipation.

This works best to relieve constipation caused by gut motility issues.

6. Enterococcus faecium

Enterococcus faecium is a probiotic strain that can be especially beneficial for relieving your constipation.

How it works: By promoting the growth of beneficial bacteria, it helps restore a healthy gut environment, which in turn improves bowel motility and reduces constipation.

Natural Food Sources of Probiotics for Constipation 

Now, this is for someone who would like to get everything right from their kitchen: someone like you.

If you wish to get your probiotics in the most natural forms, then you can pick the best probiotic-rich foods given below.

1. Yoghurt

Yoghurt is one of the most common and accessible sources of probiotics. It’s made by fermenting milk with beneficial bacteria, which can help restore the balance of gut flora.

Look for “Live Active Cultures” on the Label

• Why it helps: Yoghurt contains strains of Lactobacillus and Bifidobacterium, which help promote healthy digestion and regular bowel movements.

2. Kefir

Kefir is a fermented dairy drink that is similar to yoghurt. But kefir contains a wider variety of probiotics, including beneficial yeasts.

• Why it helps: Kefir is packed with multiple strains of probiotics, including Lactobacillus and Bifidobacterium, which support gut health, reduce bloating, and help with bowel regularity.

3. Kimchi and Sauerkraut

Fermented Vegetables Full of Gut-Friendly Bacteria:

Kimchi (a traditional Korean dish) and sauerkraut (fermented cabbage) are both rich in probiotics. These fermented vegetables undergo a natural fermentation process, making them rich in beneficial bacteria.

• Why they help: Both kimchi and sauerkraut are excellent sources of Lactobacillus strains. These help balance gut bacteria, reduce inflammation, and improve digestive function, thereby alleviating constipation.

4. Miso and Tempeh

Fermented Soy Products for Digestive Health:

Miso (a fermented soybean paste) and tempeh (a fermented soy cake) are both excellent sources of probiotics and protein.

• Why they help: These fermented soy products contain beneficial bacteria, like Lactobacillus. They promote digestive health, aid in the breakdown of food, and support regular bowel movements.

5. Kombucha

A Fermented Tea That Aids in Digestion:

Kombucha is a fermented tea drink, and it has gained popularity for its digestive benefits. It’s made by fermenting sweetened tea with a culture of bacteria and yeast.

• Why it helps: Kombucha is rich in probiotics, particularly Saccharomyces boulardii. This supports gut health, enhances digestion, and helps regulate bowel movements.

6. Pickles

Pickles are vegetables (commonly cucumbers) that have been fermented in a salty brine rather than vinegar. This process allows beneficial bacteria to grow and thrive.

Be sure to choose pickles that are labelled as “fermented in brine” to get the probiotic benefits.

• Why they help: Naturally fermented pickles are rich in Lactobacillus bacteria, which support the gut microbiome and aid in digestion. Unlike those made with vinegar, fermented pickles provide gut-friendly probiotics.

Choose: Probiotic Supplements vs. Food Sources

Sometimes, it’s hard to decide what your body actually needs. Can you just give enough probiotics to your gut from the food u eat, or do you need extra supplements? How do you know which one is best and safest? Read on to find out!

Probiotic Supplements

Pros:

• Easy to take, especially if you are someone with a busy schedule.
• Supplements provide a higher concentration of specific strains, which may be beneficial for addressing particular gut health issues, such as constipation.
• Easier to monitor and maintain a consistent daily dose.

Cons:

• High-quality probiotic supplements can be expensive.
• Some supplements may contain strains that aren’t beneficial for your specific digestive issues, so it’s important to choose the right one.
• Supplements generally offer fewer strains than food sources, which may limit the variety of probiotics introduced into your gut.

Food Sources

Pros:

• Provides a variety of strains that work synergistically to improve gut health.
• Fermented foods like yoghurt, kimchi, and kefir also provide essential vitamins, minerals, and fibre that support overall digestive health.
• Fermented foods are typically more affordable and can be easily incorporated into meals.

Cons:

• Some foods may not provide enough of the specific probiotic strains that are needed to address particular health concerns.
• Fermented foods may not be appealing to everyone, especially for individuals who aren’t used to their tangy or sour flavours.

General Recommendations for Probiotic Intake:

• For Constipation Relief: Go for a daily intake of 1–10 billion CFU (colony-forming units), depending on the severity of your symptoms.
• Start Slow: If you’re new to probiotics, begin with a lower dose and gradually increase to avoid bloating or gas.

Probiotics work best when taken consistently, so aim to make them part of your daily routine.

Can Chronic Constipation be Something Else?

If constipation persists for several weeks or worsens over time despite dietary changes, lifestyle modifications, and probiotics, it may indicate a more serious underlying condition such as irritable bowel syndrome (IBS), hypothyroidism, or colorectal issues. Look for additional symptoms.

Blood in Stool:

• Seeing blood in your stool or when wiping can be a sign of haemorrhoids, anal fissures, or more serious conditions like gastrointestinal bleeding or colorectal cancer.

Unexplained Weight Loss:

• Significant or unexplained weight loss associated with constipation could indicate a digestive or metabolic disorder, such as cancer or malabsorption issues.

Severe Abdominal Pain or Cramps:

• Intense abdominal pain or cramping that accompanies constipation could be a sign of a more serious condition like a bowel obstruction, infection, or inflammatory bowel disease (IBD).

Fever:

• A fever in combination with constipation may suggest an infection or inflammation within the digestive tract that needs prompt medical attention.

Difficulty Swallowing:

• If you experience difficulty swallowing along with constipation, it may indicate an oesophageal or swallowing disorder, which requires medical evaluation.

Fatigue and Low Energy:

• Severe, long-term constipation combined with fatigue could be related to hormonal imbalances (like hypothyroidism), nutritional deficiencies, or other systemic health issues.

Conclusion

Constipation is a widespread digestive issue. The role of probiotics in gut health is essential for managing and alleviating this condition. It can be something that you do not think of as a first option, but it is definitely worth it.  Probiotics, with their diverse strains, play a critical role in balancing gut flora, improving bowel motility, and enhancing overall digestive function.

However, it’s important to listen to your body and consult a healthcare provider if constipation persists or worsens, as it may indicate an underlying health condition. 

Feel free to experiment with different probiotic sources and strains and find what works best for you. Stay consistent with your approach, and over time, you should notice improvements in your digestive health and overall well-being.