Treat Constipation with Healthy Probiotic Foods

Do you often experience constipation or irritable bowel syndrome? If so, probiotics can help you relieve constipation. Probiotics are good to live bacteria in the gut to help improve digestion and keep the gut healthy. When digestion improves, there are lesser chances of constipation.

In this article, we take a look at the details of probiotic foods, how probiotics work, and the bacteria that are good for your gut health.

Foods with Probiotics

There are various types of foods containing probiotics for constipation. Rather, a good amount of beneficial microbes present in your body due to probiotics improves your digestion and overall health. 

Here are some common probiotic foods to include in your diet:

• Buttermilk
• Yoghurt
• Cottage cheese
• Sourdough bread
• Kefir
• Tempeh
• Raw and unpasteurized cheeses
• Kombucha
• Miso soup
• Fermented foods like kimchi, pickles, and sauerkraut

Adding probiotic-rich foods to your diet can help support a healthy gut microbiome and maintain proper balance in your digestive system.

Ways Probiotics Help Individuals with Constipation

As per the National Institutes of Health, constipation occurs when you observe any of the given symptoms:

• Having a lumpy or hard stool
• Lesser bowel movement than three times a week
• Bowel movements are difficult to pass and quite painful
• Feeling like you don’t get everything out 

Due to persistent constipation, your digestive system gets out of balance. It happens because fecal matter may include waste products, such as various species of certain pathogenic microorganisms. 

Since it may stick within the colon, it can start to change the gut microbiota and balance of your digestion system. But probiotics, specifically the Bifidobacterium and Lactobacillus strains, can fill your gut with good bacteria that:

• Form short-chain fatty acids within the colon. These reduce the pH of the colon while promoting movement and ongoing sensation.
• Help maintains a better mucus lining of the colon for facilitating the defecation process.
• Softens stool consistency to make them easier to pass without any pain.
• Metabolize the existing bile acid salts, which help in regulating the balance of various neurotransmitters in the colon. It even helps increase peristalsis.

Which is the Best Type of Probiotic for Constipation?

All probiotic strains are not equally created. Some are better compared to others. In general, some of the best probiotics for constipation are the strains of Lactobacillus and Bifidobacterium.

According to the research, Lactobacillus acidophilus and Lactobacillus Plantarum are effective in relieving constipation. 

Here is a list of the ideal strains of probiotics to cure constipation:

• Lactobacillus Acidophilus (included in Nella Probiotics)
• Lactobacillus Plantarum (included in Nella Probiotics)
• Bifidobacterium lactis
• Bifidobacterium longum
• Streptococcus thermophilus
• Lactobacillus casei
• Lactobacillus reuteri

Conclusion

Gut health is vital for an individual’s overall well-being but many people suffer from constipation across the globe. Whether you have constipation in pregnancy or constipation in general, probiotics are of great help for restoring microbiomes without any side effects on your system. 

However, you should consult a professional medical practitioner to help you find the root cause of your constipation. After proper examination, the doctors can recommend you the right treatment to relieve constipation – either by probiotic intake or appropriate medication. 

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