First, let’s back up to what you probably already know about probiotics. You’ve likely seen varieties, from gummies to pills—and even drinks—that line the shelves at your pharmacy or even grocery store. “Probiotics contain strains of billions of healthy bacteria. They work by replenishing the good gut bacteria which helps prevent bad gut bacteria from taking over,” explains Dr. Jonathan Kung, MD, a gastroenterologist at Mt. Sinai in New York. The two ways most people get their probiotics in is through diet (from the active cultures in certain foods), or supplements. So, will consuming those probiotics really make you poop? Here’s a closer look at whether or not taking probiotics will send you running for the bathroom.
How Do Probiotics Work?
We naturally have billions, if not trillions, of probiotics in our digestive tract, explains Dana Ellis Hunnes PhD, MPH, RD, and senior dietitian and UCLA Medical Center. “So much research is coming out on the benefits of the microbiome, also known as the gut bacteria, and how if they are at good and healthy levels, they can be anti-inflammatory, and help reduce inflammation in the body and help keep us healthy,” Hunnes says. “Or, conversely, if they are not at healthy levels or at levels that are not natural to the body, that can increase the risk for certain chronic conditions and/or inflammation.” People can take probiotic supplements or consume probiotic-rich foods to achieve a healthy balance of gut bacteria.
Do Probiotics Make You Poop?
Now comes the big question: Do probiotics actually make you poop? “Probiotics promote regular, formed bowel movements indirectly by keeping the gut microbiome healthy and strong," Dr. Kung says. “Probiotics can also lessen the symptoms of occasional diarrhea by promoting the growth of good gut bacteria and helping them out-populate the less helpful gut bacteria.” Probiotics aren’t laxatives, so their purpose isn’t to stimulate your bowels. You would need to consume probiotics regularly to see an increase in bowel movements, especially if you suffer from irritable bowel syndrome (IBS). A 2016 study on people with IBS found that probiotic supplements helped to regulate bowel movements and improve stool consistency. “For some people who may have constipation, probiotics can help them poop and become more regular," says Hunnes. “For [those] who have diarrhea, probiotics can help them regulate their bowels and firm up their stools. For [some], it can relieve gas and even help produce certain fatty acids that are beneficial.”
Do Probiotics Help With Constipation?
The job of probiotics is to rebalance the gut flora and improve mucus production in the intestines. “Probiotics promote regular, formed bowel movements. I like Nouri’s Digestive Health for a daily routine," Dr. Kung says. “The product delivers five clinically proven probiotic strains of diverse bacteria to your body. Each strain of probiotics improves digestion of lactose, reduces digestive symptoms such as gas, bloating pain, diarrhea and constipation, and aids in carbohydrate digestion and production of certain vitamins.” Meanwhile, Hunnes says relieving constipation is dependent upon what is causing the issue. “If you’re not getting enough fiber in your diet, probiotics may not help with constipation,” she explains. “If you’re not drinking enough liquids, probiotics also may not help with constipation. It’s not usually one simple fix, it’s often multiple things that need to be looked at and corrected.”
Foods That Contain Probiotics
Probiotics can be found in supplements, yes, but that’s not the only route you need to go down if you want to get your probiotics in. They can also be found in foods that have been preserved through fermentation. “It’s not always possible to get enough probiotics in foods, but certain foods do contain them, such as fermented kimchi, kombucha, yogurt and plant-based kefir,” Hunnes explains. “If we eat a healthy plant-based diet, we can get enough of it from foods. If we are eating a lot of animal foods, that can disrupt our naturally occurring microbiome, and then taking a supplement may be more beneficial.” But, she notes, that’s really a band-aid approach, and we would be better off eating a healthy, mostly plant-based diet that helps feed the healthy bacteria in our guts. Dr. Kung also warns to beware of certain beverages like kombucha because of the amount of sugar some types contain. Also, not all probiotic strains are good for you. Make sure you read the ingredients to determine what strain will be most beneficial to you. “Lactobacillus, one of the most widely recognized (and used in probiotics that is proven to help overall digestion by contributing to a healthy gut flora), and bifidobacterium (one of the most common bacteria found in the digestive system), these species are responsible for protecting your intestinal walls from harmful bacteria,” says Dr. Kung.
Probiotics Side Effects
Like most supplements, there are some potential side effects of probiotics to be aware of. You may notice some GI symptoms like gas and bloating, but your body will likely adjust eventually. “The only real downside to taking probiotics is that you may potentially be ‘crowding’ out the balance of probiotics that is best for your own body," Dr. Kung says. The best way to find out what probiotic is best for you is to talk with your doctor before starting a supplement, and they can work with you to find the best match. Next, make your own kombucha at home for better gut health.
Sources:
Dr. Jonathan Kung, MD, Gastroenterologist at Mount Sinai in Manhattan, NYC and medical advisor to Nouri.Dana Ellis Hunnes PhD, MPH, RD, senior dietitian at UCLA Medical Center, assistant professor at UCLA Fielding school of public health, and author with Cambridge University Press.National Library of Medicine: A Randomized, Double-Blind, Placebo-Controlled Trial: The Efficacy of Multispecies Probiotic Supplementation in Alleviating Symptoms of Irritable Bowel Syndrome Associated with Constipation
