Chronic constipation is a common gastrointestinal issue affecting millions of people worldwide. Characterized by infrequent bowel movements, hard stools, and difficulty passing stools, chronic constipation can significantly impact an individual's quality of life. While there are various treatment options available, including laxatives, fiber supplements, and lifestyle changes, a growing body of research suggests that probiotics may offer a promising alternative for those seeking relief from chronic constipation. In this blog post, we will explore the role of probiotics in promoting gut health, how they can alleviate chronic constipation, and the best probiotic strains to consider for constipation relief.
The Role of Probiotics in Gut Health
Probiotics are live microorganisms that, when consumed in sufficient amounts, can provide numerous health benefits. These beneficial bacteria are commonly found in fermented foods such as yogurt, kefir, sauerkraut, and kimchi, and they can also be taken as supplements in the form of capsules, tablets, or powders. Probiotics play a vital role in maintaining a healthy gut environment by:
Balancing the gut microbiome: Probiotics help maintain the balance between good and bad bacteria in the gut, which is essential for overall gut health and proper digestion.1
Strengthening the gut barrier function: Probiotics can enhance the integrity of the gut lining, preventing harmful substances from entering the bloodstream and reducing inflammation.1
Modulating the immune system: The gut microbiome plays a critical role in regulating the immune system, and probiotics can help maintain this delicate balance, supporting overall health and well-being.2
Probiotics and Chronic Constipation: The Connection
Several studies have shown that probiotics can be effective in alleviating chronic constipation by improving gut transit time, increasing stool frequency, and softening stool consistency. The beneficial effects of probiotics on constipation can be attributed to the following mechanisms:
Stimulating gut motility: Probiotics can help improve the movement of food through the gastrointestinal tract by increasing muscle contractions and promoting regular bowel movements.3,4
Modulating the production of short-chain fatty acids (SCFAs): SCFAs are essential metabolites produced by gut bacteria through the fermentation of dietary fibers. They play a crucial role in maintaining gut health, including providing energy to colon cells and promoting bowel movement regularity. Probiotics can help increase the production of SCFAs, thus alleviating constipation symptoms.3,4
Balancing gut microbiota: An imbalance in gut bacteria has been linked to chronic constipation.5 Probiotics can help restore the balance of gut microbiota, promoting a healthy gut environment and improving constipation symptoms.
The Best Probiotic Strains for Chronic Constipation
While many different strains of probiotics have been studied for their potential to alleviate constipation, some strains have shown more promising results than others. Some of the best probiotic strains for chronic constipation include:
Lactobacillus: This strain has been extensively studied for its ability to improve gut transit time, stool frequency, and stool consistency. B. lactis can be found in various probiotic supplements and fermented dairy products like yogurt and kefir.
Lactobacillus casei: L. casei has been shown to improve bowel movement frequency and reduce the need for laxatives in individuals with chronic constipation.4,6,7 This strain can be found in some probiotic supplements and fermented dairy products.
Lactobacillus reuteri: L. reuteri has been found to be effective in reducing gut transit time and improving stool consistency in those with chronic constipation. 4,6,7This strain can be found in some probiotic supplements and fermented foods like kefir and yogurt.
Bifidobacterium longum: B. longum has been shown to improve stool frequency and consistency in individuals with chronic constipation. 4,6,7This strain can be found in various probiotic supplements and fermented dairy products.
When choosing a probiotic supplement for chronic constipation, it's essential to look for products that contain one or more of these well-studied strains. Additionally, consider the following factors:
CFUs (Colony-Forming Units): CFUs indicate the number of live microorganisms in a probiotic product. Look for products with a higher CFU count, as they may be more effective in relieving constipation symptoms. Consult with a healthcare professional to determine the appropriate dosage for your needs.
Quality and purity: Choose products from reputable manufacturers that adhere to strict quality control standards. Look for third-party testing and certifications to ensure the product's potency and purity.
Formulation: Probiotics come in various forms, including capsules, tablets, and powders. Choose the formulation that suits your preference and lifestyle. Don't be concerned if they are room temperature stable, they will deliver the same effects as those kept in a fridge!
Price: The cost of probiotic supplements can vary widely. While it's essential to invest in a high-quality product, it's also crucial to find one that fits your budget.
Incorporating Probiotics into Your Daily Routine
In addition to taking a probiotic supplement, incorporating probiotic-rich foods into your diet can help support a healthy gut microbiome and improve chronic constipation symptoms.8 Some excellent sources of probiotics include:
Yogurt: Look for plain, unsweetened yogurt with live and active cultures for the highest concentration of probiotics.
Kefir: A fermented milk drink similar to yogurt, kefir is an excellent source of various probiotic strains.
Sauerkraut: Fermented cabbage is a rich source of probiotics and other beneficial nutrients. Look for unpasteurized sauerkraut, as pasteurization can kill the live bacteria.
Kimchi: This spicy Korean fermented vegetable dish is packed with probiotics and can be a delicious addition to your diet.
Miso: A traditional Japanese seasoning made from fermented soybeans, miso is an excellent source of probiotics. Incorporate miso into soups, dressings, and sauces for a gut health boost.
Conclusion
Probiotics offer a promising alternative for individuals seeking relief from chronic constipation. By improving gut transit time, increasing stool frequency, and softening stool consistency, probiotics can help promote regular bowel movements and alleviate constipation symptoms. When choosing a probiotic supplement, look for products containing well-studied strains such as Bifidobacterium lactis, Lactobacillus casei, Lactobacillus reuteri, or Bifidobacterium longum. Additionally, incorporating probiotic-rich foods into your daily diet can further support a healthy gut microbiome and improve chronic constipation symptoms. As always, consult with a healthcare professional before starting any new supplement regimen or making significant dietary changes to ensure the best results for your individual needs.
References
- Dimidi, E., Christodoulides, S., Scott, S. M., & Whelan, K. (2017). Mechanisms of Action of Probiotics and the Gastrointestinal Microbiota on Gut Motility and Constipation. Advances in nutrition (Bethesda, Md.), 8(3), 484–494. https://doi.org/10.3945/an.116.014407
- Zhang, C. X., Wang, H. Y., & Chen, T. X. (2019). Interactions between Intestinal Microflora/Probiotics and the Immune System. BioMed research international, 2019, 6764919. https://doi.org/10.1155/2019/6764919
- Dimidi, E., Mark Scott, S., & Whelan, K. (2020). Probiotics and constipation: mechanisms of action, evidence for effectiveness and utilisation by patients and healthcare professionals. The Proceedings of the Nutrition Society, 79(1), 147–157. https://doi.org/10.1017/S0029665119000934
- van der Schoot, A., Helander, C., Whelan, K., & Dimidi, E. (2022). Probiotics and synbiotics in chronic constipation in adults: A systematic review and meta-analysis of randomized controlled trials. Clinical nutrition (Edinburgh, Scotland), 41(12), 2759–2777. https://doi.org/10.1016/j.clnu.2022.10.015
- Ohkusa, T., Koido, S., Nishikawa, Y., & Sato, N. (2019). Gut Microbiota and Chronic Constipation: A Review and Update. Frontiers in medicine, 6, 19. https://doi.org/10.3389/fmed.2019.00019
- Dimidi, E., Christodoulides, S., Fragkos, K. C., Scott, S. M., & Whelan, K. (2014). The effect of probiotics on functional constipation in adults: a systematic review and meta-analysis of randomized controlled trials. The American journal of clinical nutrition, 100(4), 1075–1084. https://doi.org/10.3945/ajcn.114.089151
- Mitelmão, F. C. R., Häckel, K., Bergamaschi, C. C., Gerenutti, M., Silva, M. T., Balcão, V. M., & Vila, M. M. D. C. (2022). The effect of probiotics on functional constipation in adults: A randomized, double-blind controlled trial. Medicine, 101(43), e31185. https://doi.org/10.1097/MD.0000000000031185
- Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., Gänzle, M., Kort, R., Pasin, G., Pihlanto, A., Smid, E. J., & Hutkins, R. (2017). Health benefits of fermented foods: microbiota and beyond. Current opinion in biotechnology, 44, 94–102. https://doi.org/10.1016/j.copbio.2016.11.010