If you’re struggling with constipation, you may have heard that probiotics could help. These “good bacteria” supplements have gained popularity for their potential digestive benefits. But do they work for constipation?

This evidence-based article examines scientific research about using probiotics for constipation relief, which strains work best, and how to use them effectively.

How Probiotics May Help With Constipation

Probiotics are live microorganisms that can provide health benefits when consumed in adequate amounts. For constipation specifically, probiotics may help in several ways. Research shows that probiotics can significantly improve bowel movement frequency in people with constipation. They can also reduce gut transit time, which is how long it takes food to move through your digestive system (1, 2).

Probiotics can increase your weekly bowel movements by about 1-1.5 movements per week and reduce gut transit time by approximately 12-14 hours, providing significant relief for those with constipation (6, 2).

They help by:

  • Increasing the frequency of bowel movements (3)
  • Making stools softer and easier to pass (4)
  • Reducing your gut transit time by an average of 12-14 hours (1)
  • Improving stool consistency (5)

Best Probiotic Strains for Constipation

Not all probiotics work the same way for constipation relief. Research has identified specific strains that are more effective than others.

Most Effective Probiotic Strains

Studies show these strains provide constipation relief:

  • Bifidobacterium lactis – Studies show it significantly reduces intestinal transit time and improves gastrointestinal symptoms (7), and increases stool frequency in women with constipation (8)
  • Lactobacillus casei Shirota – Shown to reduce constipation severity and improve stool consistency (9)
  • Bifidobacterium longum – Shows improvement in stool frequency in elderly individuals with chronic constipation, though the main measurement goal of the study wasn’t fully achieved (10)
  • Bacillus coagulans – Shown to increase bowel movements and improve stool consistency (11)

Multi-Strain vs. Single-Strain Probiotics

Research suggests that multi-strain probiotics (containing several different types of beneficial bacteria) work better than single-strain probiotics for constipation relief.

A scientific review of multiple studies found that multi-strain probiotics significantly improved stool consistency and reduced bloating compared to single-strain products. (1). The same research showed that multi-strain probiotics produced significant increases in stool frequency, while specific single-strain probiotics did not show significant improvements.

Tip
When choosing a probiotic for constipation, look for products containing multiple strains, particularly those with Bifidobacterium lactis, Lactobacillus casei, or Bifidobacterium longum. Check the product label for CFU (colony-forming units) count – effective products in clinical studies typically contain billions of CFUs per serving, with many studies using doses between 1-10 billion CFUs (11).

Probiotics for Different People with Constipation

Probiotics can help with constipation across different age groups and conditions. Here’s what research tells us:

Adults with Chronic Constipation

For adults with ongoing constipation, probiotics can make a significant difference. Multiple studies show they increase stool frequency by about 1-1.5 bowel movements per week and improve stool consistency (6).

Probiotics significantly decrease intestinal transit time in adults with constipation, helping food move through the digestive system more efficiently (12).

Children with Constipation

Probiotics can help children with constipation, too. Research shows they may increase stool frequency and improve stool consistency in constipated children. One analysis found that probiotic supplementation significantly increased stool frequency in children with constipation (13).

Another study found that children taking synbiotics (probiotics combined with prebiotics) containing Lactobacillus and Bifidobacterium strains experienced significant improvements in constipation symptoms (14).

Elderly Individuals

Older adults often struggle with constipation, and probiotics may offer particular benefits for this age group. A research review combining multiple studies indicates that probiotic supplementation can increase stool frequency and reduce constipation symptoms in elderly individuals, though the quality of evidence was rated as low to very low (15).

A clinical trial in nursing home residents found that those receiving probiotics had significantly more frequent bowel movements compared to those taking a placebo (16).

People with Irritable Bowel Syndrome (IBS-C)

If you have constipation-predominant IBS (IBS-C), probiotics may help relieve your symptoms. A review of 17 clinical trials found that probiotics significantly increased stool frequency and improved stool consistency in people with IBS-C (2).

Another study found that six weeks of probiotic supplementation improved quality of life in adults with IBS-C and significantly increased stool frequency in those with fewer than 3 stools per week (17).

Parkinson’s Disease Patients

Constipation is common in Parkinson’s disease, and probiotics show particular promise for these patients. Research shows that probiotic supplementation significantly increases bowel movement frequency in people with Parkinson’s disease (18). A clinical trial using multi-strain probiotics improved bowel opening frequency and reduced gut transit time in Parkinson’s patients with constipation (19).

Note
While probiotics show promise for various types of constipation, individual responses can vary. It may take 2-4 weeks of regular use to see improvements in constipation symptoms. If you don’t notice benefits after 4 weeks, you might want to try a different probiotic strain or consult with a healthcare provider.

How to Use Probiotics for Constipation

To get the best results from probiotics for constipation, follow these research-based guidelines:

Dosage and Timing

In the study by Waller et al., Bifidobacterium lactis HN019 showed significant benefits at doses of 1.8 billion and 17.2 billion colony-forming units (CFU) for reducing intestinal transit time and improving gastrointestinal symptoms (7).

The timing of probiotic intake varies by product, but studies typically involve daily administration of probiotics for constipation relief (7, 5).

How Long to Take Them

Research shows that probiotics typically start working within 1-4 weeks for constipation relief. One study found that the probiotic group had faster improvements in bowel movements and stool consistency, with most participants returning to regular, healthy patterns after just one week (3), while others found better results after 4-8 weeks of regular use (19).

For managing constipation in specific groups, like patients who have had part of their stomach removed, probiotic intake can help reduce constipation symptoms. Not all patients, however, may respond equally (20).

Forms of Probiotics

You can get probiotics for constipation relief in several forms:

Supplements

Probiotic supplements come in capsules, tablets, powders, and liquids. Research shows that multi-strain products containing billions of CFUs have shown effectiveness for constipation in clinical studies (11).

Probiotic Foods

Fermented foods containing live probiotics can also help with constipation. Studies have shown positive effects from:

  • Probiotic Yogurt – Regular consumption of yogurt made with plant-derived lactic acid bacteria has been shown to improve constipation symptoms (21)
  • Fermented Milk Drinks – Products containing Lactobacillus casei Shirota or Bifidobacterium lactis can significantly reduce constipation severity (9, 8)

Synbiotics: Combining Probiotics with Prebiotics

Synbiotics combine probiotics with prebiotics (food for beneficial bacteria) and may offer enhanced benefits for constipation. Research shows that synbiotic supplements can significantly improve stool frequency and consistency in people with chronic constipation (22).

A study in children with functional constipation found that a synbiotic containing multiple Lactobacillus and Bifidobacterium strains with prebiotics significantly improved constipation symptoms (14).

Tip
Start with a lower dose of probiotics and gradually increase to the recommended amount to minimize potential digestive discomfort during the adjustment period. Taking probiotics with meals can also help reduce the likelihood of side effects.

Combining Probiotics with Other Constipation Treatments

Probiotics with Conventional Treatments

Research shows that combining probiotics with conventional constipation treatments can provide results that differ from either approach alone. Studies have examined combining probiotics with laxatives for treating constipation.

One study found that adding Bacillus coagulans to lactulose (a type of laxative) treatment showed earlier improvements in stool consistency by the second week. Although by the end of the trial, the difference in stool frequency between groups was not significant (23).

Another study found that combining stool transplant therapy (transferring healthy gut bacteria from a donor to a patient) with laxatives provided significantly better improvement in constipation symptoms than laxatives alone (24).

Lifestyle Approaches for Constipation

The following lifestyle approaches have been proven effective for constipation relief:

  • Increased Fiber Intake – Adding fiber to your diet can significantly improve constipation symptoms (25)
  • Proper Hydration – Higher fluid intake is associated with better stool frequency and output in adults with constipation (26)
  • Regular Physical Activity – Exercise significantly improves defecation patterns and reduces colonic transit time in people with constipation (27)

Potential Side Effects and Safety Considerations

Probiotics are generally safe for most people, but it’s important to be aware of potential side effects and who should use caution.

Common Side Effects

When first starting probiotics, you might experience temporary digestive symptoms that typically resolve within a few days to weeks:

  • Gas or bloating
  • Mild abdominal discomfort
  • Changes in bowel habits

Clinical studies show most side effects are mild, with one study reporting “no clinically significant observations related to the safety of the product” (28). Another study reported only one patient (2.9%) withdrawing due to a non-serious adverse event (18).

Who Should Use Caution

While probiotics are generally safe, certain groups should consult with a healthcare provider before using them:

  • People with compromised immune systems
  • Those with serious underlying health conditions
  • People taking immunosuppressive medications
  • Individuals with Short Bowel Syndrome
Warning
If you experience severe or persistent digestive symptoms after starting probiotics, stop taking them and consult with a healthcare provider. While rare, severe reactions could indicate an allergic response or another underlying condition that needs medical attention.

When to See a Doctor

While probiotics can help relieve constipation, certain situations warrant medical attention:

  • Severe or worsening constipation that doesn’t improve with probiotics
  • Constipation accompanied by concerning symptoms (blood in stool, unexplained weight loss, severe pain)
  • Sudden change in bowel habits
  • Constipation lasting more than 2 weeks despite using probiotics and other remedies

These symptoms could indicate a more serious underlying condition that requires proper diagnosis and treatment.

How long does it take for probiotics to work for constipation?

Most studies show that probiotics begin to improve constipation symptoms within 1-4 weeks of regular use. Some people notice improvements in as little as one week (3). For others, it may take up to 8 weeks to experience significant relief, especially in conditions like Parkinson’s disease (19). For optimal results, take probiotics consistently as directed.

What is the best probiotic for severe constipation?

Research suggests that multi-strain probiotics are most effective for severe constipation compared to single-strain products (1). Specifically, products containing Bifidobacterium lactis (7), Lactobacillus casei Shirota, and Bifidobacterium longum (10) show the strongest evidence. For severe cases, combining probiotics with conventional treatments like osmotic laxatives may provide enhanced relief (23).

Can probiotics make constipation worse?

While uncommon, some people may initially experience temporary digestive discomfort when starting probiotics, including changes in bowel habits that could temporarily worsen constipation. Studies generally report good safety profiles with mild, infrequent side effects (18). Multiple clinical trials demonstrate that probiotics are generally well-tolerated, with research showing probiotics significantly improve constipation symptoms in most patients (4). If constipation worsens or persists after 2 weeks, try a different strain or consult with a healthcare provider.

Should I take probiotics in the morning or at night for constipation?

Most clinical studies showing benefits for constipation had participants take probiotics daily, regardless of specific timing. In various successful studies, consistent daily use was the most important factor regardless of morning or evening administration (7, 5). The most important factor is consistent daily use rather than specific timing. Follow the directions on your specific product or the advice of your healthcare provider.

The Bottom Line

Scientific evidence shows that probiotics can effectively help relieve constipation by increasing stool frequency, improving stool consistency, and reducing gut transit time.

For the best results:

  • Choose multi-strain probiotics containing Bifidobacterium lactis, Lactobacillus casei, or Bifidobacterium longum
  • Take products with adequate CFUs as used in clinical studies
  • Use probiotics consistently for at least 2-4 weeks
  • Consider combining probiotics with adequate hydration, increased fiber intake, and regular physical activity

While not everyone will respond the same way to probiotics, they offer a generally safe, natural approach to managing constipation with minimal side effects. If your constipation doesn’t improve or is accompanied by concerning symptoms, consult with a healthcare provider for proper evaluation and treatment.

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