Supplement	Key Strain(s)	CFU Count	Best For
Align	Bifidobacterium 35624	1 Billion	Daily regularity
Garden of Life Women’s	Lactobacillus, Bifidobacterium	50 Billion	Constipation + women’s health
Culturelle Digestive Health	Lactobacillus rhamnosus GG	10 Billion	Occasional constipation
Florastor	Saccharomyces boulardii	5 Billion	Gut support after antibiotics
Renew Life Extra Care	12-strain blend incl. B. lactis	50 Billion	Chronic constipation

What Really Causes Constipation?

• Definition: Constipation usually means fewer than three bowel movements a week, and those movements can be tough—literally. Stools tend to be dry, hard, and difficult to pass, which no one enjoys dealing with.
• Common causes:
  • A low-fiber diet
  • Not drinking enough water
  • A sedentary lifestyle
  • Stress or anxiety
  • Certain medications
  • An imbalanced gut microbiome

When the balance of good and bad bacteria is off, your digestion can take a hit—making probiotics a smart choice for relief.

Why Probiotics Work for Constipation

• How they help: Probiotics improve the balance of good bacteria in your gut. This balance is key to keeping things moving smoothly through your digestive system.
• What they do: They help improve gut movement, reduce inflammation, and boost short-chain fatty acids that soften stool. But not all probiotics do this—you need the right strains.

The Best Probiotic Strains That Actually Help

• Bifidobacterium lactis: This is one of the most well-researched strains when it comes to constipation. It helps get your gut moving, increases how often you go, and even makes your stool easier to pass.
• Lactobacillus casei: This strain is great for keeping your digestive system in rhythm. It supports regular bowel movements by boosting the number of good bacteria in your gut.
• Bifidobacterium infantis: If you’re struggling with bloating and gas along with constipation, infantis might be your go-to. It’s commonly used for people with IBS because it helps with both regularity and bloating.
• Lactobacillus plantarum: This strain is like an all-rounder for your gut. It helps improve stool texture, reduce bloating, and repair your digestive lining.
• Saccharomyces boulardii: This is a beneficial yeast, not a bacteria, but it still works wonders for your digestion. It can help if you’ve recently taken antibiotics or have a sensitive stomach.

Best Probiotic Supplements to Try

• Align Probiotic: A go-to for general constipation and sensitive stomachs. It contains Bifidobacterium 35624, which is well-known for supporting regularity.
• Garden of Life Dr. Formulated Once Daily Women’s Probiotic: Great for both digestion and immune support. It includes Lactobacillus acidophilus, Bifidobacterium lactis, and prebiotic fiber.
• Culturelle Digestive Daily Probiotic: Ideal for occasional constipation and bloating. It contains Lactobacillus rhamnosus GG, a strain proven to aid digestion.
• Florastor Daily Probiotic: Contains Saccharomyces boulardii, helpful especially after antibiotics. It restores gut flora and supports consistent digestion.
• Renew Life Ultimate Flora Extra Care: Packs 50 billion CFUs and 12 strains, including lactis and L. casei. Perfect for those with long-term constipation or IBS.

How to Pick the Right Probiotic for You

• CFU count: Look for 10 to 50 billion CFUs. That’s usually enough to make a noticeable difference.
• Strains: Choose supplements that include strains like lactis, L. casei, or B. infantis—ones proven to help with constipation.
• Delivery method: Go for delayed-release or enteric-coated capsules to protect the bacteria from stomach acid.
• Shelf-stable or refrigerated: Shelf-stable is more convenient, especially when you’re traveling.
• Extra ingredients: Some supplements add prebiotics like inulin to feed the probiotics and make them more effective.

How to Get the Most Out of Your Probiotic

• Be consistent: Take your probiotic at the same time every day. Whether that’s with food or on an empty stomach is up to you.
• Eat fiber: A fiber-rich diet helps probiotics grow. Try whole grains, fruits, and veggies.
• Stay hydrated: Water helps keep your digestion moving. Don’t skimp on fluids.
• Be patient: Some people notice changes within a few days. For others, it may take three or four weeks.

Add Food and Habits That Support Digestion

Eat probiotic-rich foods:

• Yogurt (with live cultures)
• Kefir
• Sauerkraut
• Kimchi
• Miso
• Tempeh

Eat prebiotic foods:

• Garlic
• Onions
• Asparagus
• Bananas
• Chicory root

Make healthy lifestyle choices:

• Get regular exercise to stimulate digestion
• Manage stress with yoga or breathing exercises
• Keep a consistent meal and bathroom schedule
• Avoid overusing laxatives, which can make things worse long-term

When It’s Time to Talk to a Doctor

Watch for red flags:

• Severe abdominal pain
• Blood in the stool
• Sudden weight loss
• Constipation lasting more than 3 weeks despite changes

Possible causes of chronic constipation:

• IBS-C (Irritable Bowel Syndrome with Constipation)
• Hypothyroidism
• Colonic inertia
• Blockages or anatomical issues

If probiotics and lifestyle changes aren’t helping, a doctor can evaluate for underlying causes and provide a treatment plan.

Conclusion

Probiotics offer a gentle, natural way to support regular bowel movements and overall digestive comfort. Strains like Bifidobacterium lactis, Lactobacillus casei, and Bifidobacterium infantis are proven to help relieve constipation. Choose a supplement with the right strains and a proper delivery system, take it consistently, and support it with fiber, water, and healthy habits.

And remember, if you’re not seeing results or if symptoms get worse, don’t wait—talk to a doctor to rule out any serious issues. With the right approach, your gut can get back to doing what it’s supposed to do.

Key Takeaway: Probiotics containing specific strains like Bifidobacterium lactis, Lactobacillus casei, and Bifidobacterium infantis are some of the most effective for easing constipation. The trick is choosing the right one and taking it consistently.

FAQs

Can probiotics make constipation worse at first?

Yes, some people experience more gas or bloating in the first few days as their gut adjusts. This usually goes away quickly.

Are there specific probiotics for kids or older adults with constipation?

Yes, many brands have age-specific formulations with appropriate strains and CFU levels for children and seniors.

How long should I keep taking probiotics?

You can take probiotics long-term. Some see results in a few weeks, while others continue daily use for ongoing support.

Can I take probiotics with other medications?

Generally, yes. But always check with your doctor if you’re on antibiotics or managing a medical condition.

Do probiotics help with travel-related constipation?

Definitely. Travel can disrupt your routine and your gut. Probiotics help maintain balance and regularity when you’re on the move.