Our bodies host trillions of diverse microorganisms, including beneficial bacteria known as probiotics, located in various parts such as the skin, vaginal microbiome, and gut. Probiotic supplements are popular for promoting gut health and aiding in digestion. Tami Best, RDN, CDN, IFNCP, a dietitian with Top Nutrition Coaching, emphasizes the impact of the gut microbiome on overall health.
Probiotics work to break down food, create nutrients, and aid in nutrient absorption, potentially influencing bowel movements. Imbalances in the gut microbiome, with insufficient probiotics and excess bad bacteria, can lead to digestive issues like constipation, bloating, and gas, according to Dr. Georgia Close, MD, a gastroenterologist and medical advisor for Hilma.
Probiotics can alleviate constipation by increasing gut organisms that soften stool and stimulate colon movement to facilitate waste elimination. Notably, Lactobacillus rhamnosus and Bifidobacterium are strains recognized for improving bowel regularity. Dr. Close advises that probiotics can rebalance the gut microbiome over time and address the root cause of constipation.
In rare cases, excessive probiotic intake, particularly for individuals with sensitive stomachs, may lead to diarrhea due to increased short-chain fatty acids production. However, numerous studies demonstrate that specific probiotic strains can prevent antibiotic-induced diarrhea effectively.
Besides aiding in constipation, probiotics benefit overall gut health and help with conditions like IBS and IBD. Different probiotic strains, such as Lactobacillus rhamnosus GG, exhibit anti-inflammatory properties and combat harmful bacteria ingestion. Quality matters when choosing probiotic supplements, with medical-grade options recommended for effectiveness.
For individuals preferring natural sources, probiotics can be obtained through fermented foods like yogurt, kefir, sauerkraut, and more. However, supplements may be necessary to meet daily probiotic requirements. Common side effects of probiotics include gas and bloating, which typically subside quickly.
If constipation persists beyond two weeks, consult a healthcare professional. Prebiotics and probiotics are recommended for optimal gut health, as they work together to support healthy microbiome balance. It’s essential to prioritize gut health for overall well-being.
