Can Probiotics Cause Constipation? – Why probiotics can leave you with digestive issues…

Disclaimer: Please note that this article is research based and some of the views and findings do not conform with the CSN Diet.

How to manage probiotic-induced constipation

If you are taking probiotics, you are probably doing so in an effort to improve your gut health. The last thing you would expect is for your probiotics to leave you constipated.

But, it can happen. Read on to discover why probiotics can sometimes cause constipation and what you can do about it.

How to manage probiotic-induced constipation

Probiotics explained

Our bodies are full of bacteria, both good and bad. Our health depends on having a balance between the ‘good’ and ‘bad’ bacteria. 

Probiotics are live bacteria and yeasts that are good for you, and especially for your digestive system. Doctors often suggest probiotics to help with digestive problems.

Probiotics also come in handy to replace ‘good’ bacteria in your body if you lost some after taking antibiotics.

When you take probiotics, they compete against potentially harmful microbes in the gastrointestinal tract to try and inhibit their effects. 

They do this by producing anti-microbial substances that can kill off pathogens by binding onto the viruses themselves.

It’s well known that probiotics can benefit the digestive system, but quite a few benefits have been researched. They have been shown to also improve the immune system and cognitive function.

Plenty of research has gone into using probiotics to manage irritable bowel syndrome (IBS), a common condition that causes stomach cramps, bloating, diarrhoea and constipation.

Changes in the gut microbiome have been linked to IBS symptoms. But what if you take probiotics, and it gives you constipation?

Foods that are rich in probiotics

Not that keen on taking supplements?
Add some of these to your plate to ensure you get your probiotics the natural way:

Yoghurt, especially those with “live and active cultures”.Unpasteurised sauerkraut and kimchi. Both of these are also great for your immune system.

Miso soup. Miso is a fermented soybean paste that is commonly used as a seasoning in Asian cuisine. Soft cheeses.Sour pickles. They need to have been naturally fermented, not using vinegar.

Source: www.webmd.com/digestive-disorders/ss/slideshow-probiotics

Side effects of probiotics

Taking probiotics is mostly safe, and only a small percentage of the population might suffer some side effects.

People with serious illnesses or compromised immune systems should be aware of possible side effects, which can include the following:

  • Headaches. Some foods that are high in probiotics contain biogenic amines. This is a substance that forms when protein-containing foods age or are fermented by bacteria, for example sauerkraut.
    Amines may trigger headaches in people sensitive to the substance.
  • Allergy symptoms. Some bacterial strains used in probiotic supplements can produce histamine inside your digestive tract. Histamine is usually only produced by the immune system if it detects a threat.
    As your histamine levels rise, blood vessels dilate to bring more blood to the affected area.
    This process creates redness and swelling, and can also trigger symptoms such as itching, watery eyes, a runny nose or difficulty breathing.
  • Ingredient-specific allergies. If you have allergies or intolerances, carefully read the labels of probiotic supplements, as some might contain allergens like dairy, egg or soy.
    Lactose is also a common ingredient of probiotic supplements.
  • Increased risk of infection. In rare cases, the bacteria and yeasts in probiotics can enter the bloodstream and cause infections in susceptible individuals.
    However, the risk of this happening is very low. Those with suppressed immune systems, venous catheters or who have undergone surgery or were in hospital a long time are most at risk.
  • And then, sometimes, probiotics can cause the exact symptoms that you are trying to soothe: gas, bloating and constipation.
The best times to take probiotics


Get the most out of your probiotic supplement and reduce possible side effects by taking them at the right time. 

Probiotics are killed off by your stomach acid, and they need to make it past stomach acid into the gut to be effective.

Some probiotics come with a coating that protects them from stomach acid. They are usually marked as being “stomach acid resistant, delayed release” or having an “enteric coating”.
This type of probiotic can be taken at any time, and they can be taken with or without food.
It is recommended that you take them before bed on an empty stomach if you want to reduce the chances of suffering from bloating or gas. 

If your probiotics don’t come with a protective layer, it’s best to take them 30 minutes before a meal, to maximise probiotic survival.
You can also take your probiotics with milk instead of water. Milk will increase the number of probiotics delivered to the gut. This is because many probiotics contain species that thrive in milk.

Probiotics and constipation

Constipation refers to difficulty passing stool. This happens when your colon absorbs too much water from its contents. This dries it up, making it hard in consistency and difficult to push out of your body.

There are many causes for constipation, including lifestyle factors, certain medications and medical conditions. And yes, ironically you can end up with constipation after taking probiotics.

There are two reasons why this could happen.

  1. You just started taking probiotics.

It is possible to experience intestinal side effects, including constipation, in the few days after starting on probiotics, and that these will disappear in time.


Reduce the likelihood of side effects by starting with a low dose of probiotics so your body can get used to it. Slowly increase to the full dosage over a few weeks.

  1. Certain species of bacteria

Lactobacilli is a species of probiotic bacteria that can cause constipation. The different strains that make up the Lactobacillus family are among the most common and most effective probiotic bacteria.

Lactobacillus are characterised by the fact that they convert sugar to lactic acid, which helps your body to control glucose levels.

Should you experience constipation, the benefits still make it worthwhile to take the probiotics – that’s your decision of course. You can however up your fibre intake to help ease the symptoms of constipation.

  1. There is an underlying issue

Probiotics generally promote healthy, regular bowel movements. Because constipation is not typical when taking probiotics, when it does happen it might be a sign that you don’t have enough water or fibre in your diet.

Therefore, you would once again have to look at including more sources of fibre in your diet, as well as drinking enough water. Another option is taking a prebiotic fibre supplement.

How to increase your fibre intake

According to the American Heart Association, women under 50 need on average 25g of fibre per day. But what does 25g of fibre look like? Here are a few examples:

  • 100g uncooked wholegrains
  • 1 cup of cooked beans
  • 2-3 servings of fruit
  • 200g broccoli
  • ½ cup of leafy greens
  • 1 tablespoon of flaxseeds

How to drink more water

For some people drinking enough water is easy and you always see them carrying a water bottle, while others just simply don’t like it. 

Our bodies need water for a myriad of functions, including the prevention of constipation. Here’s a few tips to help if you struggle to drink enough water:

  • Set a SMART goal – specific, measurable, attainable, realistic and time-bound. It would sound something like this: “By 10am I will have had three glasses of water.”
    This technique helps you to manage and track your progress, and keeps you motivated.
  • Become one of those people who always carry a water bottle. It helps to remind you to drink water, and makes it very easy to do just that.
  • Set reminders on your phone to help you remember to drink water.
  • If you don’t like the taste of water, you can infuse your water with fruit. Alternatively, you can also purchase water enhancers in powder or liquid form – these are available in many different flavours.

Probiotic Strains and Their Effects on Digestion

When it comes to understanding probiotic strains and their effects on digestion, there’s a lot to unpack.

Probiotics, known as “good” bacteria, play a critical role in maintaining gut health. Various probiotic strains impact the gut microbiome differently. Some evidence suggests that probiotics may help with constipation, but that doesn’t answer the burning question: can probiotics cause digestive issues such as constipation?

Research shows probiotics may relieve constipation, primarily through altering the gut microbiome. The gut microbiome consists of a delicate balance of bacteria, and probiotics can influence this balance. However, symptoms like bloating and gas are sometimes reported as side effects. In rare cases, probiotics can cause constipation rather than relieve it.

This is particularly true when the body reacts negatively to specific probiotic strains.

People often use probiotic supplements to aid digestion and improve gut health. Research suggests probiotics can make you poop, suggesting they can positively affect gut function.

Chronic constipation is a common issue, and many turn to probiotics as a natural remedy. The effectiveness of these supplements, however, depends on the individual strains and their interaction with your gut microbiota.

Different probiotic strains have varying effects on the digestive system. Some strains are known to support gut health by balancing gut microbiota, potentially relieving symptoms of chronic constipation. Probiotics could be especially beneficial for those with digestive disorders.

For instance, Lactobacillus rhamnosus might relieve constipation in some people, while Bifidobacterium lactis could support overall gut health. However, the interaction between specific strains and an individual’s gut microbiome is complex, and a healthcare provider’s guidance is often recommended.

When considering the effects of probiotics on your digestive system, it’s essential to understand how various strains impact gut health. Bacteria such as Lactobacillus and Bifidobacterium are popular in many probiotic supplements.

Some strains may help relieve constipation, while others can lead to symptoms like bloating, gas, or even constipation caused by a bad reaction. This means that while some strains can help you, others may worsen symptoms.

People looking to improve their digestive health often ask, “Can probiotics cause constipation?” The answer isn’t straightforward. Some research shows probiotics may relieve constipation, but other studies suggest that certain strains can cause digestive issues.

Probiotics could potentially help improve gut health by introducing beneficial bacteria into the gut microbiome. Still, they can also disrupt this delicate balance, leading to side effects for some people.

Engaging in a balanced diet that incorporates various probiotic foods can help maintain gut health. Foods such as yogurt, sauerkraut, and kimchi are natural sources of probiotics and can complement probiotic supplements. There are both potential benefits and side effects depending on how your digestive system reacts to these bacteria.

Symptoms of digestive discomfort are not uncommon when first starting probiotics. Some people might experience gas, bloating, or even constipation.

The effects of probiotics can vary widely from one person to another. Probiotics can both promote a healthy gut and cause symptoms, depending on individual circumstances. If constipation is caused by probiotics, it’s often temporary and resolves as your body adjusts.

While research shows that probiotics can affect gut microbiota positively, leading to improvements in constipation symptoms for many, they can also cause constipation in certain cases.

Whether probiotics will benefit you or not depends on various factors, including the specific strains used, the dosage, and your existing gut microbiome.

When facing digestive issues, it’s best to consult with a healthcare provider to find the right probiotic strain and dosage for your needs.

If you’re using probiotic supplements to tackle constipation or other digestive issues, it’s crucial to monitor your body’s response. Keep track of any new symptoms and consult a healthcare provider if necessary.

While probiotics can be a helpful addition to your diet, being aware of potential side effects is critical. One must listen to their body and make adjustments as needed.

Research continues to explore the effects of different probiotic strains on gut health. Although there is some evidence to suggest probiotics may help with constipation, they can also exacerbate symptoms in some people.

Therefore, it’s essential to choose the right probiotic strains and monitor how they affect your digestive system.

The goal is to find a balance that supports a healthy gut, understanding that probiotics can both relieve and cause digestive issues depending on individual circumstances.

In summary, while probiotics have the potential to improve gut health and relieve constipation, it’s possible for certain strains to cause constipation.

The best approach is to consult with a healthcare provider and monitor your symptoms carefully when introducing probiotics into your diet. This way, you can enjoy the **benefits** without enduring unwanted side effects.

How to Select and Use Probiotic Supplements Safely?

When it comes to selecting and using probiotic supplements safely, there are several important factors to consider. Probiotic supplements have become increasingly popular for promoting gut health, with some evidence suggesting that probiotics may help with constipation and other digestive issues.

Research suggests probiotics can make you poop, and research shows probiotics may relieve constipation. However, it’s important to understand potential side effects and how to choose the right probiotic supplements for your needs.

First, it’s important to know that probiotics are live bacteria that are beneficial for the gut microbiome.

The gut microbiome is made up of various bacteria that play a crucial role in maintaining gut health and overall well-being.

Diverse strains of probiotics interact with the gut microbiota to help balance the digestive system. While probiotics can offer many benefits, incorrect usage can cause side effects, one of which includes constipation caused by certain strains of probiotics.

To select the right probiotic supplements, you should consider the specific strains of bacteria in the product. Different strains can have varying effects on gut health and symptoms of digestive disorders.

For instance, some strains of probiotics can relieve constipation, while others might not be as effective. It’s beneficial to select a product that has research-backed strains known to address your specific concerns, such as chronic constipation or other digestive disorders.

When examining probiotic supplements, check the label for information on the CFU count, which stands for Colony Forming Units. This indicates the number of live bacteria in each dose of the supplement.

Too few CFUs may not be effective, while too many can cause side effects like gas, bloating, or, in some cases, constipation. Research suggests that a range of 1 to 10 billion CFUs per day is beneficial for most people, but you’ll want to discuss the appropriate dose with your healthcare provider.

Another factor to consider is whether the probiotic supplements require refrigeration to maintain the viability of the bacteria. Some probiotic supplements need to be stored in a cool, dry place, while others can be kept at room temperature. Storing your supplements as recommended ensures that the bacteria remain active and effective.

In addition to taking probiotic supplements, incorporating probiotic-rich foods into your diet can also support gut health. Foods like yogurt, kefir, sauerkraut, and kimchi are natural sources of beneficial bacteria.

These foods can complement the effects of probiotic supplements by continually introducing new strains of bacteria into your digestive system.

Although probiotics can offer many benefits, it’s crucial to start slowly when introducing them into your diet.

Begin with a lower dose and gradually increase it to allow your body time to adjust. This approach can minimise the potential side effects like gas, bloating, and, in rare cases, constipation caused by sudden changes in the gut microbiome.

If you experience constipation, it’s a good idea to consult your healthcare provider to determine if the symptoms are related to the probiotics.

People with underlying health conditions or compromised immune systems should be particularly cautious when considering probiotic supplements.

It’s always a best practice to discuss any new supplements with a healthcare provider to ensure they’re safe for your individual needs. Additionally, pregnant and breastfeeding women should also consult their healthcare providers before starting probiotic supplements.

Research suggests that not all probiotics are created equal. The specific effects of probiotics can depend on the strains of bacteria used in the product. Therefore, it’s essential to choose probiotic supplements that have undergone clinical studies and have proven to be effective for the conditions you’re looking to address.

Look for products that provide transparency about the strains included and any relevant research supporting their efficacy.

Monitoring your symptoms after starting probiotic supplements is also important. Keep track of any changes in your digestive system, whether they are positive or negative. People may experience different effects, and what works for one person might not work for another. If you notice symptoms of chronic constipation or other digestive issues, it may be necessary to adjust the dosage or try a different strain of probiotic.

How should I monitor my symptoms after starting probiotic supplements?

Keep track of any changes in your digestive system, whether positive or negative, to understand how the probiotics are affecting you. Adjustments in dosage or switching to a different strain may be necessary based on your symptoms. Always consult with a healthcare provider for guidance.

Are all probiotic supplements the same?

No, the effects of probiotics depend on the specific strains of bacteria used in the product. It’s essential to select supplements that have undergone clinical studies and are proven effective for the conditions you wish to address.

What is the best way to introduce probiotics into my diet?

Start with a lower dose of probiotics and gradually increase it to allow your body to adjust. This approach can help minimise potential side effects like gas, bloating, and constipation. Always monitor your symptoms and consult with a healthcare provider if necessary.

How long does it take to see the benefits of probiotics?

The time frame can vary depending on the individual and the specific probiotic strains used. Some people may notice improvements within a few days, while others might take a few weeks to experience the full benefits.

 Are there natural food sources of probiotics?

Yes, foods such as yogurt, kefir, sauerkraut, and kimchi are natural sources of probiotics. Incorporating these foods into your diet can complement the effects of probiotic supplements by continuously introducing beneficial bacteria into your digestive system.

Do probiotics need to be refrigerated?

Some probiotic supplements require refrigeration to maintain the viability of the bacteria, while others can be stored at room temperature. Always follow the storage instructions on the product label to ensure the bacteria remain effective.

In summary

Waking up with an intestinal ailment of some sort can leave you in severe discomfort as you navigate your day. 

A healthy gut is important. Not only because you want to wake up feeling good, but because it affects everything from weight management to mental health to skin health.

Based on this, there will always be a place in the world for probiotics. Fortunately side-effects are rare, and usually manageable when they occur. 

Picture of Karien

Karien

Hi, my name is Karien Nel and today I’m 37kg lighter than the day I started my weight loss journey with CSN Diet.

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