Probiotics are good bacteria and yeast that support a healthy gut, the tube that carries food through the body. Taking probiotic supplements may offer several health benefits, including improved digestion and gut function. There is also some evidence that suggests probiotics may relieve constipation when you first start taking them.
Probiotics aren’t like laxatives, which are medicines that specifically promote bowel movements. They work by supporting gut health, which may help pass stool (poop) more easily after consistently taking them over a period of time. How they affect your stool also depends on your overall gut health, diet, and lifestyle factors, such as hydration levels.
And, while there is some research that suggests probiotics can relieve constipation, current findings are mixed on long-term benefits.
Probiotics may help with constipation specifically because it:
- Helps stool move faster through the digestive tract
- Increases the number and weight of stools
- Regulates the release of hormones in the gut
- Keeps gut bacteria balanced
You can find probiotics naturally in foods like yogurt and kimchi. They’re also found in pill and powder supplements. The most commonly used probiotic supplements contain Lactobacillus and Bifidobacterium, which are the main bacteria found in the gut. Research suggests that taking these strains (types) of bacteria in probiotic supplements may increase stool frequency and consistency, promote faster digestion, and relieve constipation in both adults and children. However, more research is necessary to determine how well probiotics can work for constipation long-term.
Digestion Benefits
Probiotics are known to promote a healthy gut environment in a variety of ways by strengthening the intestinal walls, preventing harmful bacteria from growing in the gut, and lowering inflammation.
This can help support the health of the digestive system and may relieve symptoms such as diarrhea and bloating. Probiotics may ease diarrhea-related discomfort and prevent or reduce diarrhea in people taking certain medications, such as antibiotics. Antibiotics not only get rid of bad bacteria when clearing an infection, but they can also get rid of good bacteria, which can cause an imbalance in your gut. Probiotics may be able to prevent this.
Probiotics may also improve bloating. Less pressure and gas buildup from bloating may help support easier bowel movements. However, evidence supporting this benefit is mixed.
Because probiotics may relieve digestive symptoms, they may help people who have gastrointestinal conditions like irritable bowel syndrome (IBS). A 2018 study that covered adults with IBS and other digestive conditions found that probiotics relieved symptoms related to the condition, such as gas and abdominal pain. There is also some evidence that probiotics may improve bowel movements by making stool softer and easier to pass. However, more research is needed to determine its effectiveness for digestive conditions.
While probiotics are generally well-tolerated by people in overall good health, they may not be safe for everyone.
Side effects of probiotics when you first start taking them are usually minor and go away on their own. They may include:
Starting with smaller doses and slowly increasing them over time may help minimize the risk of these side effects.
In rare cases, taking probiotics may lead to severe infections, such as sepsis (a blood infection). This is more likely to happen to:
- People with weakened immune systems, such as those with HIV or cancer
- People who are hospitalized or have had certain surgeries
- People with conditions that cause intestinal inflammation
- Preterm babies
Before taking a probiotic supplement, consider speaking to a doctor to minimize any possible risks.
There are specific things to keep in mind when choosing a probiotic supplement, such as:
- Strains: Specific probiotic strains are more beneficial for certain health conditions, like constipation, than others. In some cases, it may take some trial and error to find the right probiotic for your needs. A doctor can help determine which probiotic is best for you. They can also recommend the proper dosage and how long you should take it.
- Third-party certified: It’s important to consider the quality of the probiotic. When possible, look for probiotics that are certified by third-party organizations, such as NSF International or U.S. Pharmacopeia. These organizations set testing standards and have product certification programs for dietary supplements to make sure products only contain what’s listed on their label.
- Storage: Properly storing probiotics ensures they stay safe and effective. Some probiotics can be stored at room temperature, while others need refrigeration. Check the label of the supplement and follow the instructions carefully.
Results from taking probiotics can also vary from person to person, with some seeing immediate results within a few days, while others take longer to see symptom relief. Pairing probiotics with a balanced diet, staying hydrated, and exercise may also help improve results.
It’s important to be consistent and patient when taking them, especially if you have digestive conditions like IBS. However, if symptoms aren’t improving, speak to your doctor about switching to a different strain or exploring other options.
