What are the best probiotics for constipation?

Do you feel like your digestive system is on strike ? That every trip to the toilet is an ordeal worthy of a marathon?

Rest assured, you are not alone! Chronic constipation affects millions of people, and the good news is that a probiotic for constipation can really make a difference.

Why are probiotics effective against constipation?

The role of the gut microbiota in transit

Our gut is home to approximately 100 trillion bacteria , more than the total number of cells in our body. This veritable "microbial forest" constitutes our gut microbiota , formerly known as gut flora.

The composition of this microbiota varies from person to person and changes throughout life. A healthy adult generally has a high degree of bacterial diversity , essential for digestive balance. When this diversity decreases, problems such as constipation can occur .

Microbiota composition and digestive balance

The composition of your microbiota directly influences:

• Intestinal motility (the contractions of your intestine)
• The consistency of your stools
• Intestinal transit time
• Stool volume

" Species belonging to the genera Lactobacillus and Bifidobacterium are scientifically recognized as the most beneficial probiotic bacterial strains for the human body. " ( source )

Dysbiosis and constipation: a link proven by science

Dysbiosis, this imbalance of the gut microbiota, is now clearly associated with constipation . A recent study published in the Journal of Gastroenterology (2024) showed that people suffering from chronic constipation exhibit:

• A significant decrease in Bifidobacteria
• A reduction in short-chain fatty acid-producing bacteria
• An increase in certain potentially pathogenic bacteria

These changes have a direct impact on intestinal motility and stool consistency , two key factors in constipation.

How do probiotics work on constipation?

Probiotics are live microorganisms that, when ingested in sufficient quantities, have beneficial effects on the host's health . But how exactly do they work on constipation ?

Regulation of intestinal peristalsis

Peristalsis refers to the contraction movements that allow food to move through the digestive system. Probiotics help regulate these contractions in several ways:

• They promote the production of serotonin , a neurotransmitter that activates intestinal contractions.
• They interact with the enteric nervous system, this "second brain" which controls motility.
• They improve communication between intestinal cells.

You will therefore experience concrete effects : more regular bowel movements, easier stools to pass and a real way to relieve the discomfort associated with constipation.

Production of short-chain fatty acids (SCFAs) and stool hydration

Probiotics, by fermenting dietary fiber in your colon, produce short-chain fatty acids such as butyrate, propionate, or acetate.

These substances have an osmotic effect that draws water into the intestine , thus softening the stool and facilitating its passage. Butyrate, in particular, nourishes the cells of the colon and improves water absorption.

The result? Softer stools that are easier to pass .

Reduction of intestinal inflammation and improvement of digestive comfort

Low-grade chronic inflammation can disrupt normal bowel function. Probiotics exert an anti-inflammatory effect by:

1. Regulating the intestinal immune response
2. Strengthening the intestinal barrier
3. Reducing the production of pro-inflammatory cytokines

You experience less bloating , less abdominal pain, and better overall digestive comfort.

Slow digestion? Which probiotic should I take for constipation?

Bifidobacterium longum – The key strain for regular bowel movements

Among all the beneficial bacteria, Bifidobacterium longum stands out particularly for its effectiveness against constipation.

Bifidobacterium longum acts on several fronts:

• It increases the frequency of bowel movements.
• It improves their consistency
• It reduces intestinal transit time
• It reduces associated abdominal pain

Its action is particularly interesting because it does not cause diarrhea , unlike some laxatives.

You will find B. longum in:

• Specific dietary supplements (capsules, sachets)
• Some enriched probiotic yogurts
• Fermented drinks like kefir

For optimal effectiveness, look for products containing at least 5 billion CFU (colony forming units) per daily dose.

Lactobacillus plantarum – An ally to soothe the intestines and facilitate elimination

Lactobacillus plantarum is another strain that shows remarkable results in the management of constipation.

L. plantarum has unique properties:

• It promotes the production of intestinal mucus, which lubricates the passage of stool.
• It improves intestinal permeability
• It influences the overall composition of the microbiota

This bacterium thus facilitates the movement of stool along the colon, reducing the effort required for evacuation.

A particular advantage of L. plantarum is its ability to help your body better digest dietary fiber . This offers a dual benefit:

1. Better use of fiber to stimulate digestion
2. Reduction of bloating often associated with fiber consumption

If you have already given up on high-fiber foods because of the discomfort they cause, L. plantarum could be a game changer.

L. plantarum is found in:

• Specific supplements for intestinal comfort
• Some fermented foods such as unpasteurized sauerkraut
• Formulations combining several probiotic strains

Products containing the L. plantarum strain have been the subject of the largest number of positive clinical studies.

Other beneficial strains: what are the alternatives?

Bifidobacterium lactis: effect on stool frequency

B. lactis , particularly strains HN019 and BB-12, has shown significant effects on:

• An increase in the number of weekly bowel movements
  
• Reduction of total intestinal transit time
  
• Improvement in stool consistency

Lactobacillus rhamnosus: role in reducing functional bowel disorders

L. rhamnosus GG is probably the most studied probiotic strain in the world . For constipation, it:

• Regulates the production of intestinal mucus
  
• Improves the intestinal barrier function
  
• Reduces visceral hypersensitivity (abdominal pain)

This strain is particularly useful if your constipation is accompanied by pain or discomfort .

Synergies between different strains for increased effectiveness

Recent research shows that combinations of several probiotic strains often offer greater effectiveness than single strains. This is because:

• Complementary mechanisms of action
  
• More efficient colonization of different parts of the intestine
  
• Positive interactions between strains

Formulations combining Bifidobacterium and Lactobacillus appear particularly promising.

How to choose the right probiotic supplement to combat constipation?

1. CFU (colony forming units) concentration: what dose is effective?

The concentration of live probiotics is a key factor in the effectiveness of a supplement. Here are my recommendations based on the latest scientific data:

• For occasional constipation: a minimum of 5 billion CFU per day
• For chronic constipation: 10 to 50 billion CFU per day

Remember that quality trumps quantity. A well-designed formulation with 10 billion CFUs can be more effective than a mediocre product containing 50 billion.

2. Composition: beyond probiotic strains

An effective probiotic for constipation should contain at least 5 complementary strains , including the three essential ones:

• Bifidobacterium longum
• Lactobacillus plantarum
• Bifidobacterium lactis

Opt for gastro-resistant capsules , which protect the probiotics from stomach acid and allow them to reach the intestine intact, where they exert their effects. Without this protection, up to 90% of the probiotics can be destroyed before reaching their target.

Also check that the formula is "clean" , without chemical additives, preservatives, lactose or gluten, which could further irritate an already sensitive gut.

At Supernutrition, our Intestinal Flora Probiotic meets all these criteria.

3. Preservation method: freeze-drying vs. live probiotics

Probiotic preservation technology has made tremendous progress. By 2025, you will have two main options:

Freeze-dried (powdered) probiotics: stable at room temperature, with a long shelf life. They require reactivation in the gut. Some manufacturers recommend refrigerating them after opening.

Live probiotics: must be kept refrigerated, have a shorter shelf life, and act more quickly in the gut. Less practical for long-term use.

For constipation, the latest generation of freeze-dried formulations generally offer the best compromise between stability and effectiveness.

4. Price: finding the right balance between quality and cost

The price of a probiotic often reflects its quality, but not always. A good probiotic supplement for constipation generally costs between €20 and €25 for a one-month course.

In this price range, you can get a very high-quality product with sufficient concentration and effective strains.

Beware of products that are too cheap (less than €15) which often contain insufficient concentrations, but also of excessively expensive products which do not always justify their price with superior effectiveness.

Prioritize value for money over marketing.

Practical tips to optimize the effectiveness of probiotics

Diet and lifestyle: the winning combination

Taking probiotics is only part of the solution . To maximize their effectiveness against constipation, adopt a holistic approach.

Fiber is a prebiotic, the fuel for your gut bacteria . Aim for at least 30g per day , favoring: leafy green vegetables, fruits with their skin (apples, pears), legumes (lentils, chickpeas), whole grains, chia and flax seeds.

Fermented foods naturally provide probiotics: Plain yogurt, Kefir, Unpasteurized sauerkraut, Kombucha, Miso

Water is essential to soften stools and facilitate their passage. Drink at least 1.5 to 2 liters of water per day .

Physical activity naturally stimulates intestinal contractions. Even a daily 30-minute walk can make a significant difference to your digestion.

Dosage and duration of use: how long does it take to see visible results?

When to start a probiotic treatment?

The ideal time to start a course of probiotics is unique to each individual. Here are a few examples:

• After a course of antibiotics
• During periods of intense stress
• When your constipation worsens
• With the change of season
• After a trip that disrupted your transit

To maximize absorption, take your probiotics preferably on an empty stomach in the morning or at least 30 minutes before a meal.

Optimal duration and adjustment according to needs

Results for constipation typically appear in phases. The first effects are noticeable within 3 to 7 days , followed by significant improvement in 2 to 3 weeks. For optimal benefits, allow 4 to 8 weeks.

We generally recommend an initial 2-month course , followed by an assessment of the results. If the objective is achieved, we advise a 10-day maintenance course each month. Otherwise, continue for another month.

For severe chronic constipation, long-term daily intake may be necessary.

Possible side effects and how to manage them

Probiotics are generally well tolerated , but some effects may appear at the start of treatment, such as: temporary bloating, intestinal gas or mild abdominal cramps.

These symptoms usually disappear within 3-5 days . To minimize them, start with a reduced dose and gradually increase it. If symptoms persist for more than a week, consult a healthcare professional.

In conclusion, regarding probiotics and constipation

• The microbiota plays a key role: Its balance directly impacts intestinal transit.
  
• Dysbiosis and constipation are linked: An unbalanced microbiota slows down the evacuation of stools.
  
• Probiotics work naturally: They improve peristalsis and hydrate stools.
  
• Fibres + probiotics = winning combo: Combine them to boost their effectiveness.
  
• Water and movement are essential: Hydration and physical exercise promote good digestion.

Ready to try a probiotic food supplement and get your digestion back on track? Take the first step today!

FAQ – Answers to frequently asked questions

Is it safe to take probiotics every day?

Yes, taking probiotics daily is not only possible but often recommended to effectively treat chronic constipation. Probiotics are considered safe for long-term use.

Some people prefer cyclical treatments (e.g., 3 weeks of use followed by a one-week break), but recent scientific data suggests that continuous use helps to maintain the benefits more effectively.

Which probiotics should I choose for severe chronic constipation?

For cases of severe chronic constipation, prioritize:

• High-concentration formulations (minimum 30 billion CFU)
  
• Products containing several complementary strains
• The association B. longum + L. plantarum + B. lactis
  

Consultation with a gastroenterologist or nutritionist is still recommended for severe cases, in order to rule out any underlying pathology and personalize the treatment.

Should probiotics and laxatives be combined?

The combination of probiotics and laxatives can be considered in the short term for severe constipation, but is generally not recommended as a long-term solution. Probiotics aim to correct imbalances in the gut microbiota, while laxatives only treat the symptoms.

If you are currently using laxatives, do not abruptly stop your treatment when starting probiotics. Consult a healthcare professional to establish a gradual transition plan.

Can probiotics cause bloating initially?

Yes, approximately 15-20% of people may experience temporary bloating during the first few days of taking probiotics. This phenomenon, called the " Herxheimer reaction ," corresponds to a change in the intestinal ecosystem and the adaptation of the microbiota. To minimize these discomforts:

1. Start with a lower dose (half the recommended dose)
   
2. Increase gradually over 7-10 days
   
3. Drink plenty of water
   

These symptoms usually disappear spontaneously after 3-7 days and are actually a sign that the probiotics are starting to work.

Do probiotics cause constipation?

No, probiotics do not generally cause constipation . On the contrary, they are often used to improve bowel movements and reduce constipation. Their main action is to rebalance the gut microbiota, stimulate peristalsis, and soften stools through the production of short-chain fatty acids.

What are the best probiotics for constipation?

The most studied and recommended strains for constipation are Bifidobacterium longum , Lactobacillus plantarum , and Bifidobacterium lactis . These probiotics improve stool frequency and consistency, reduce transit time, and soothe intestinal inflammation.

You can also consume foods naturally rich in probiotics , such as plain yogurt, kefir, unpasteurized sauerkraut, miso, or kombucha. These provide live bacteria that support a balanced gut microbiota and contribute to more regular bowel movements .

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