Do Probiotics Make You Poop? Understanding Their Effects on Digestion and Regularity

Do probiotics make you poop? It’s a question more common than you might think! Probiotics are often hailed as the champions of gut health, but their role in regulating bowel movements and easing constipation goes beyond the surface. Whether you're looking to tackle digestive woes or simply boost your overall health, the science behind probiotics and their impact on your microbiome is both fascinating and actionable.

Key Takeaways

• Probiotics and Regularity: Probiotics regulate bowel movements by rebalancing gut flora, softening stools, and enhancing intestinal motility.
• Health Beyond Digestion: A balanced gut microbiome supports immunity, reduces inflammation, and even promotes mental health through the gut-brain connection.
• Probiotic Variety Matters: Finding the right probiotic strain for your needs may take experimentation, as different strains target specific gut health issues.

What are Probiotics?

Probiotics are the good and beneficial microbes that live inside you. Put another way, probiotics are a group of microorganisms in your body that offer a range of health benefits. They are "good bacteria" -- contrary to the "bad bacteria" that cause infections and illness, and potentially constipation or diarrhea. Together, they comprise the microbiome, which is trillions of microorganisms that live inside you, both good and bad.

The term probiotics is also used to describe fermented foods or dietary supplements that work to create an optimal balance between the friendly bacteria and the "enemy" ones in your gut microbiome. Friendly bacteria are "warriors" that battle to keep your body healthy, strong, and vibrant. Probiotics can be dietary supplements that contain select, beneficial types of microbes that add to the microbe population already living in your body.

Many probiotic oral dietary supplements designed to reach the gastrointestinal (GI) tract and can target different health concerns. Because the digestive tract isn't the only place your microbiome exists, contrary to popular belief. Your microbiome can also inhabit your mouth, skin, lungs, urinary tract, birth canal, and even breastmilk. Each of these locations is also a potential pathway for germs, viruses, and other harmful bacteria to get into your system.

Probiotics and Gut Health

The balance of your microbiome plays a key role in your health. Probiotics provide live, beneficial microbes to your microbiome in your digestive system and elsewhere. They help address dysbiosis, an imbalance or shortfall of beneficial microbes.

A healthy gut microbiome can do many things to support your health, including:

• Help keep bowels regular.
• Reduce inflammation.
• Restore out-of-balance gut microbiome.
• Support your immune system, much of which originates in the gut.
• Break down and excrete potentially toxic substances or other harmful substances in your food.
• Assist in breaking down complex carbohydrates and starches.
• Produce short-chain fatty acids (SCFAs) that help prevent chronic diseases such as bowel disorders, metabolic syndrome, and even cancers.
• Defend against pathogens.

Benefits of Probiotics for Digestion

Probiotics can help alleviate digestive problems including diarrhea, bloating, and (sometimes) constipation. They can improve stool consistency, frequency, and gut transit time.

Probiotics can also help address irritable bowel syndrome (IBS) symptoms, including bloating, abdominal pain, and flatulence. They can also boost the immune system and support overall digestive health.

How Probiotics Affect Bowel Movements

Constipation affects 16% of adults worldwide, according to Healthline and PubMed.^{1, 2}

Probiotics are not effective against all types of constipation. When they are, they help by rebalancing the gut flora as you provide probiotic bacteria. They can also improve intestinal mucus production and trigger intestinal contraction.

Probiotics can help regulate the frequency and volume of bowel movements as your digestive system adjusts to the added probiotic microorganisms you provide.

Researchers currently think probiotics help by:

• Regulating the release of hormones into the gut.
• Transforming the microbiome to the types of gut bacteria that soften stools.
• Boosting levels of organic acids that make the gut contract more.
• Increasing the amount of stool.
• Boosting the speed of stool moving along the tract.

Potential Causes of Constipation

A number of health conditions can promote constipation:

• Irritable bowel syndrome -- a digestive disorder symptomized by stomach pain, bloating, and constipation. A review of 24 studies and 1793 patients showed that probiotics reduced IBS symptoms and improved quality of life in people with IBS.³
• Pregnancy -- experienced by up to 38% of women during pregnancy, possibly due to hormone changes, prenatal supplements, or exercise changes. One 4-week study showed that 10.5 ounces of probiotic yogurt with Bifidobacterium and Lactobacillus improved several constipation symptoms.⁴ Another small study of 20 women taking a mix of bacterial strains found a similar result.
• Medications -- especially chemotherapy, opioids, iron pills, and antidepressants. In a study of 499 cancer patients, 25% reported improvements in constipation or diarrhea after taking probiotics.⁵ A different study of 100 cancer patients showed that probiotics improved chemotherapy-induced constipation in 96% of participants.⁶

Research shows that probiotics may make a difference for constipation caused by pregnancy, IBS, and medications. However, it may not be instant and could take a few weeks for your body to adjust.

WebMD notes other factors that can cause constipation:⁷

• Sedentary lifestyle. Movement can help your bowels move.
• Not drinking enough water. Fluids help keep things moving in your digestive tract.
• Not eating enough fiber. Fiber helps "bulk up" your bowels. And raw foods contribute enzymes that help contribute to your gut microbiome and promote probiotic bacteria.

You probably want to skip the laxatives -- a shocking study from 500,000 participants showed they increase your risk of dementia by a stunning 64%. Safer for probiotics to make you poop, even if they may take a little adjustment time.

Choosing the Right Probiotic Supplements and Foods

Adding the right probiotic dietary supplement to support your gut microbiome is a smart health strategy. It can help aid the probiotics bacteria in your gut and make you poop. These probiotic-rich foods can also help:

• Yogurt and kefir.
• Sauerkraut and kimchi.
• Kombucha.
• Miso.
• Raw and unpasteurized cheese (such as aged cheddar, Parmesan, and some Swiss cheese).

When looking for a probiotic dietary supplement to improve poor gut health, here's what to know:

First, there's no single probiotic that is a "magic pill." Finding the right one for YOU might require a bit of trial and error. Don't worry, they're generally safe, and a particular probiotic strain is highly unlikely to cause you any harm or foul.

In general, look for a probiotic supplement that contains multiple species and strains of friendly bacteria in 1 to 10 billion colony-forming units (CFUs) per serving... and is free of allergens and fillers. Look for clinical studies that back the strains if possible. Also, pay attention to whether it's shelf-stable at room temperature.

Green Valley Natural's Comfort Pro formula contains multiple strains that have been shown in clinical studies to combat constipation and promote regular bowel movements, enhance digestive health, reduce bloating and gas, alleviate digestive discomfort, and more.

Special Considerations When Taking Probiotics

Probiotics can support overall gut health and provide health benefits, so some people take a daily probiotic supplement to maintain general wellness and boost immunity.

However, you should consult with a healthcare provider before starting probiotics, especially if you have a weakened immune system or compromised immune system, as that could cause increased infection risk in these individuals.

Probiotics may be recommended after a course of antibiotics to help rebuild the microbiome, as the antibiotics wipe out all bacteria, both good and bad.

They may also be recommended by your healthcare provider to help bring the gut microbiome back to balance if you show signs of dysbiosis and they think you'd benefit from using probiotics. It can be a good way to restore balance and support immune function.

Note that when you first start to take probiotics, your digestive issues might get worse before they get better while your body adjusts. Stay the course for four or more weeks before drawing conclusions about effectiveness.

Additional Benefits of Probiotics

Besides supporting digestive health, having more probiotics can also support immune cells and overall immune function.

And due to the gut-to-brain connection, which has been scientifically proven in fascinating research, probiotics may support mental health and reduce inflammation in the brain, as well as throughout the body. In fact, some researchers have even called the gut "the second brain."

Most people will like the fact that probiotic supplements may help with weight management.

Also, note that probiotics should not be confused with prebiotics.⁸ Prebiotics are plant substances that help feed the bacteria in your gut and encourage the growth of a healthy gut microbiome. While a probiotic supplement is a good idea, it's equally as important to support those good little bugs by eating foods that contain prebiotics, such as onions, leeks, garlic, asparagus, and legumes.

And then there are postbiotics, a truly new kid on the block, just discovered in 2021. Postbiotics are bioactive compounds produced by both prebiotics and probiotics, and offer benefits without the need for living bacteria. Postbiotics are found in a variety of foods, mostly fermented.

Summary

Probiotics are beneficial microorganisms that support digestive health, immune function, and overall well-being. By balancing the gut microbiome, probiotics can help regulate bowel movements, relieve constipation, and reduce symptoms of IBS. While they aren't a magic pill, incorporating the right probiotic strain or fermented foods into your diet, alongside lifestyle adjustments like hydration and exercise, can significantly improve digestion and overall health.

Frequently Asked Questions:

How do probiotics improve bowel regularity?

Probiotics can help make you poop. They enhance gut motility, reduce transit time, stimulate the gut muscles, balance gut flora, and soften stool consistency, thereby alleviating constipation.

Which probiotic strains are most effective for regularity?

Not all probiotics are equally effective to make you poop. Bifidobacterium lactis, Lactobacillus acidophilus, and Lactobacillus plantarum have been shown to improve stool frequency and consistency, supporting regular bowel movements. Green Valley Natural's Comfort Pro formula contains seven strains, including two of these three, and they've been shown to help address constipation.

How long does it take for probiotics to affect regularity?

The time frame varies between individuals, but many people notice improvements in bowel regularity within a few days or a few weeks of consistent probiotic intake. Continue use for several weeks and consult a healthcare provider if symptoms persist.

Can probiotics cause digestive discomfort?

Some individuals may experience mild digestive symptoms such as gas or bloating when they first start probiotics. These effects are typically temporary and subside as your body adjusts. If discomfort persists, consult a healthcare professional.

Are there natural food sources of probiotics that aid regularity?

Yes, fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha are rich in probiotics and can support digestive health and regularity. Including these foods in your diet can be beneficial.