Can Probiotics Cause Constipation?

Probiotics are widely praised for their digestive benefits—helping with bloating, diarrhea, and gut health. But what about constipation? While most people associate probiotics with smoother digestion, some report the opposite: feeling backed up after starting a probiotic supplement. Is this a real issue, or just a temporary adjustment?

How Probiotics Interact with Digestion

Probiotics are live bacteria that support the gut microbiome, helping break down food, absorb nutrients, and keep harmful microbes in check. Different probiotic strains have different effects, which is why some people experience improved digestion while others notice changes that seem less than ideal—like constipation.

The reason for this? Your gut microbiome is incredibly complex, and adding new bacteria can shift its balance. If your digestive system isn’t used to a particular strain, it might need time to adjust.

Can Probiotics Really Cause Constipation?

For some, yes. Certain probiotic strains, particularly those that slow down gut motility, may contribute to constipation. If the balance between gut bacteria and fiber intake isn’t right, probiotics might not work as expected. Here are some possible reasons:

• Your gut is adjusting – Introducing new bacteria can temporarily alter digestion, sometimes leading to bloating, gas, or constipation as your body adapts.
• Not enough fiber – Probiotics work best with prebiotics (fiber that feeds good bacteria). If your diet lacks fiber, the new bacteria may struggle to function properly.
• The wrong strain – Some strains promote regularity (Bifidobacterium lactis, Lactobacillus rhamnosus), while others may slow things down, depending on how your gut reacts.
• Changes in hydration – Certain probiotics may alter how your body absorbs water in the intestines, potentially leading to drier, harder stools.

Strains That May Help vs. Those That Might Not

Not all probiotics work the same way. Some strains are known to support digestion and relieve constipation, while others might contribute to slower bowel movements in certain people.

Probiotic Strains That Help Relieve Constipation

• Bifidobacterium lactis – Shown to improve stool frequency and consistency.
• Lactobacillus rhamnosus – Helps regulate digestion and supports gut motility.
• Bifidobacterium longum – May reduce bloating and promote softer stools.
• Saccharomyces boulardii – A yeast-based probiotic that aids digestion and prevents imbalances.

Strains That Might Cause Constipation in Some People

• Lactobacillus acidophilus – Great for digestion, but in some cases, it slows transit time.
• Lactobacillus casei – Supports gut health but may contribute to slower digestion in some individuals.
• Some multi-strain probiotics – While they offer benefits, high doses or certain combinations may cause an adjustment period where constipation occurs.

How Long Does Constipation from Probiotics Last?

For most people, any constipation from probiotics is temporary and resolves within a few days to a couple of weeks as the gut adapts. If symptoms persist beyond two weeks, it may be worth:

• Trying a different probiotic strain more suited for digestion and gut motility.
• Increasing fiber intake with foods like flaxseeds, leafy greens, and oats to support probiotic activity.
• Drinking more water, especially if stools feel hard or dry.
• Taking probiotics with meals, which can sometimes improve absorption and digestion.

Should You Stop Taking Probiotics If You Get Constipated?

Not necessarily. If the constipation is mild and temporary, your gut may just be adjusting. However, if it’s persistent or uncomfortable, switching strains or taking a break might help.

A good alternative is choosing a well-balanced probiotic supplement, like Bioma probiotics, which includes strains known to support gut regularity without disrupting digestion.

Probiotics are meant to support overall digestive health, but not every strain works the same for every person. If you experience constipation, it might be a sign to reassess your strain, diet, or hydration levels. With the right balance, probiotics can be an effective tool for keeping your gut running smoothly.