How do probiotics help constipation?

Probiotics can potentially help with constipation by influencing the balance of bacteria in the gut, improving gut motility, and promoting regular bowel movements. Here’s how probiotics may aid in relieving constipation:

1. Promoting Healthy Gut Microbiota: Probiotics introduce beneficial bacteria into the gut, helping to restore or maintain a healthy balance of gut microbiota. An imbalance in gut bacteria has been linked to constipation. By increasing the abundance of beneficial bacteria, probiotics may support improved gut health and regular bowel movements.
2. Enhancing Gut Motility: Some strains of probiotics, such as Bifidobacterium and Lactobacillus, have been found to enhance gut motility. They can help stimulate muscle contractions in the intestines, promoting the movement of food through the digestive system. Improved gut motility can alleviate constipation and facilitate more regular bowel movements.
3. Softening Stools: Probiotics can also contribute to softer stools, making them easier to pass. Some strains of probiotics produce short-chain fatty acids (SCFAs) during fermentation in the gut. SCFAs can help retain water in the stool and increase its bulk, promoting softer and more regular bowel movements.
4. Increasing Production of Certain Substances: Probiotics can produce substances such as lactic acid, acetic acid, and butyric acid. These substances can promote a more acidic environment in the colon, which can help stimulate bowel movements and improve stool consistency.
5. Regulating Intestinal Transit Time: Intestinal transit time refers to the time it takes for food to move through the digestive system. Probiotics may help regulate transit time by influencing gut motility and promoting more efficient movement of food through the intestines. This can prevent excessive water reabsorption in the colon, reducing the risk of constipation.

It’s important to note that the effectiveness of probiotics for constipation may vary depending on the individual, the specific strains and dosages used, and other factors such as diet and lifestyle. It’s advisable to consult with a healthcare professional, who can recommend specific probiotic strains and guide you on appropriate usage for your condition. Additionally, addressing lifestyle factors such as a high-fibre diet, hydration, regular physical activity, and managing stress can also contribute to relieving constipation.

Further reading

1. “Probiotics for Constipation: A Systematic Review and Meta-Analysis” by Hosseinzadeh et al. (2019) in the journal Nutrition Reviews. This study found that probiotics may be effective in relieving constipation, especially in children and adults with irritable bowel syndrome (IBS). https://pubmed.ncbi.nlm.nih.gov/31514414/
2. “The Role of Probiotics in the Management of Functional Constipation” by Canani et al. (2017) in the journal Current Gastroenterology Reports. This review article discusses the potential mechanisms by which probiotics may help to relieve constipation, as well as the evidence supporting their use. https://pubmed.ncbi.nlm.nih.gov/28762242/
3. “Probiotics for the Treatment of Constipation in Children and Adults: A Systematic Review” by van Tilburg et al. (2016) in the journal Gastroenterology. This study found that probiotics may be effective in relieving constipation in children and adults, but more research is needed to confirm these findings. https://pubmed.ncbi.nlm.nih.gov/27570157/
4. “Probiotics for the Management of Functional Constipation: A Review of the Literature” by Rao et al. (2015) in the journal Current Opinion in Gastroenterology. This review article discusses the evidence supporting the use of probiotics for the management of functional constipation. https://pubmed.ncbi.nlm.nih.gov/25968262/
5. “The Role of Probiotics in the Treatment of Functional Constipation” by Camilleri et al. (2014) in the journal Gastroenterology. This review article discusses the potential mechanisms by which probiotics may help to relieve constipation, as well as the evidence supporting their use. https://pubmed.ncbi.nlm.nih.gov/24416229/