Do Probiotics Make You Poop? Digestive Effects and Benefits

Probiotics have gained lots of attention for their potential health benefits, particularly in the realm of digestive health and bowel movements. One of the most common questions about probiotics is whether or not they make you poop. This article explores the relationship between probiotics and bowel health, including how these beneficial bacteria may influence your digestive system, support bowel movements, and their potential side effects to consider.

What are probiotics?

Probiotics are live microorganisms referred to as 'good' or 'friendly' bacteria because they may help maintain a healthy balance of gut microbiota and may provide potential health benefits when taken consistently. They function by balancing the gut microbiome, which consists of trillions of microbes (bacteria, viruses, yeast, and fungi) essential for maintaining digestive health.

Here are some key terms important in understanding probiotics:

• Microbes/Microorganisms. These include bacteria, viruses, yeast, and fungi. You may also hear these referred to as 'flora' (i.e., healthy gut flora is the same as saying healthy gut microbes).
• Microbiome. The collection of all of the microbes that naturally live on and in your body. A large population of these microbes live in your gastrointestinal tract. They contribute to digestion, certain vitamin production, and immune support, and some may contribute to mood support.
• Probiotics. These are considered the 'good' guys or beneficial microbes that help repopulate the microbiome, making it more conducive to supporting health. They are found in fermented foods like yogurt, kefir, sauerkraut, sourdough, pickles, and kimchi or in the form of supplements.
• Prebiotics. Foods that feed probiotics. Many fiber-containing foods and resistant starches are considered prebiotics (things like fruits, vegetables, and whole grains).
• Strains or types. A strain is a variation of a type of microbe present in probiotics that have unique properties. For example, some strains may be better at helping to digest food, while others are more efficient at supporting vitamin production.
• CFUs (colony-forming units). These represent the number of viable microorganisms within the probiotics sample. It is important to note that more CFUs may not always mean a better food product or supplement.

Now that we know some important terms regarding probiotics, let’s explore what they do and some of their potential health benefits.

Probiotic benefits and effects on digestion

Probiotics play a crucial role in maintaining overall gut health. Here's how they function and some of their benefits:

Balance gut microbiome

Probiotics may help maintain a balance of gut bacteria. Better microbial balance means preventing the overgrowth of pathogenic ('bad') microorganisms that can potentially make you sick and supporting beneficial microbes that can improve digestion and overall health.

Support digestion and nutrient absorption

Probiotics produce enzymes that break down complex carbohydrates, proteins, and fats that may help with digestion. More digestive support can assist in nutrient absorption and overall digestive efficiency.

Support the immune system

A portion of the immune system is located in the gut. Probiotics may help support immune function by stimulating the production of specific antibodies (proteins that help neutralize pathogens), promoting the activity of immune cells such as macrophages (cells that detect and dispose of pathogens), and supporting the function of T-cells (fight invaders and signal other immune cells about pathogens).

Produce short-chain fatty acids (SCFAs)

Probiotics produce SCFAs like butyrate, propionate, and acetate, which are energy sources for the cells lining the colon, so they help maintain the integrity of the gut barrier, supporting a stronger and healthier gut lining.

Contribute to gut motility

The time it takes food to go through the gastrointestinal tract is the bowel transit time. When it’s too fast, you may get diarrhea. When it’s too slow, you can potentially become constipated. Certain probiotics may potentially help regulate this process, creating more consistent bowel transit time.

Support mental health

Emerging research suggests a connection between gut health and mental health, often referred to as the gut-brain axis. Some probiotic strains may potentially contribute to mood regulation by influencing the gut microbiome and potentially positively impacting the gut-brain axis. However, while some preliminary studies provide promising results, more rigorous long-term studies are needed to support such potential benefits.

Regulate inflammation

Probiotics can help support the modulation of the body's inflammatory response, potentially reducing the risk of chronic diseases associated with chronic inflammation.

Understanding how probiotics work within the digestive system highlights their importance in maintaining a balanced gut and supporting efficient digestion.

Do probiotics make you poop?

The short answer is they can. But when we look even closer, they seem to impact bowel movement frequency, consistency, and regularity. Constipated people went more frequently, while people with diarrhea had fewer movements after probiotic intervention. The research has shown that probiotics can affect the gut, helping the GI tract find a more regular and healthy pace of digestion and bowel movements.

Increase stool frequency

A study published in Frontier Nutrition examined the use of probiotics and overall GI health in Chinese adults. One of the impactful results was bowel frequency. At the beginning of the study, the average bowel frequency among people with functional constipation was 3.3 movements per week. After four weeks of using a mixed probiotic supplement, bowel frequency increased to 6.2 times per week. In addition, those with functional diarrhea went from having an average of 13 bowel movements per week down to 9.8 movements per week.

Having more regular bowel movements decreased gas, bloating, affected stool transit time, and indigestion. This study illustrates how probiotics can help promote more regular bowel movements, which is particularly beneficial for individuals struggling with constipation and diarrhea. Lactobacillus reuteri, Lactobacillus casei Shirota, and Bifidobacterium lactis were noted to have a positive impact on bowel frequency in both Frontier Nutrition studies and a Cureus Journal meta-analysis.

Improve stool consistency

The same Frontier study mentioned above found that participants reported improvement in stool consistency and stool color, especially in those suffering from functional diarrhea. Another study published in The Clinical Nutrition Journal followed 120 participants taking a probiotic to help with constipation, stool frequency, and stool consistency. It was found that taking a mixture of Lactobacillus and Bifidobacterium for seven days was effective in increasing stool frequency and improving stool consistency (size, shape, color, and ease in ability to pass).

Another study published in Digestive Diseases and Science explored the effects of taking probiotics in people with IBS-C (irritable bowel syndrome-constipation) and functional constipation. At both the 4- and 8-week mark of taking a probiotic mix of Streptococcus thermophilus and Lactobacillus plantarum, improvements in stool consistency, less pain, and more comfortable movements were reported in both groups. These findings demonstrate probiotics' ability to soften stools, making them easier to pass and reducing the risk of straining during bowel movements.

Although research results are promising, probiotics may not work for everyone, especially certain gastrointestinal disorders or issues. If you're curious about probiotics, seek support from a qualified healthcare professional to make sure they are the right fit for your unique health goals.

Enhance overall bowel regularity

By balancing the gut microbiome, probiotics may contribute to more regular bowel habits. Certain strains like Lactobacillus casei Shirota and Bifidobacterium lactis may be effective in promoting bowel movement regulation (especially in those with constipation). Saccharomyces boulardii is a strain that has been shown to help with diarrhea, helping regulate bowel frequency and support consistency as well. More regular movements may support more consistent digestion and overall health.

Can probiotics help with constipation?

Probiotics are known to offer relief for constipation in some people. Studies have demonstrated that certain strains can contribute to the reduction of constipation symptoms by:

• Softening stools. Certain probiotics may help retain water in the stool, softening them and making them easier to pass.
• Increasing bowel movements. Taking probiotics regularly may help increase the frequency of bowel movements, making sure they are more consistent.
• Better digestive enzyme activity. By supporting the activity of digestive enzymes, probiotics can potentially contribute to the breakdown of food, reducing the likelihood of constipation.

A study in the peer-reviewed journal publication, Medicine, reviewed two probiotic mixes, one containing Lactobacillus acidophilus, Bifidobacterium bifidum, and Lactobacillus rhamnosus at a dose of 3 billion CFUs and another containing Lactobacillus acidophilus, Bifidobacterium bifidum, Lactobacillus rhamnosus, Lactobacillus paracasei, Bifidobacterium longum, Bifidobacterium lactis, Lactobacillus casei, and Bifidobacterium animallis with a dose of 8 billion CFUs. After 30 days, both groups (132 people in total) reported improvement in their constipation, specifically with more comfortable bowel movements, better stool consistency, and increased bowel frequency.

Constipation is a common digestive problem that can cause significant discomfort and impact overall health. Probiotics may offer a natural way to ease constipation for some people and promote regular, more comfortable bowel movements.

Are there any side effects of probiotics?

While probiotics are generally considered safe for most people, some people might experience side effects, especially when they first start taking them. It's important to be aware of these potential side effects and understand how to manage them.

Here are some common side effects of probiotics:

• Gas and bloating. Some people may experience increased gas and bloating when they first start taking probiotics. This is usually temporary and should subside as the body adjusts to the bacteria.
• Abdominal pain or pressure. This side effect is most common in people with pre-existing GI diseases like irritable bowel syndrome, irritable bowel disease, and ulcerative colitis. Consultation with a healthcare professional is necessary prior to supplementation in terms of existing health conditions.
• Diarrhea. In some cases, probiotics may cause diarrhea, particularly if taken in large amounts. Some people start with a lower dose and gradually increase it to avoid this issue.
• Allergic reactions. Although rare, some people may experience allergic reactions to certain probiotic strains. Symptoms can include rash, itching, or swelling. If you experience any of these symptoms, stop using immediately and consult a healthcare professional.

Managing side effects

To minimize the risk of side effects, here are some things you can do:

• Start with food. Often, beginning with fermented foods can help introduce probiotics to the gastrointestinal system.
• Start with lower CFUs. When taking a supplement, some people may start with a lower dose (or number of CFUs) of probiotics and then gradually increase it until they reach the recommended dosage.
• Diversify the strains. Choose probiotic supplements with a mix of strains that are well-researched and known to be well-tolerated.

If side effects persist longer than a few days or become intolerable, stop eating probiotic-rich foods or taking the probiotic supplements and consult with a healthcare professional to see what could be going on. Sometimes, taking probiotics with certain conditions (like small intestinal bacterial overgrowth or SIBO) can make side effects and conditions even worse.

Final thoughts

Probiotics, the beneficial bacteria that support gut health, offer a multitude of potential health benefits. They may support bowel regularity, nutrient absorption, and digestion and contribute to immune function.

By fostering a healthy gut microbiome, probiotics may contribute to the reduction of certain digestive problems and support overall digestive health. Embracing the power of probiotics may help create a healthier gut environment and function, along with other dietary and lifestyle changes. If you're curious to see if they can help you, especially if you have a pre-existing GI issue, reach out to a qualified health professional to explore your options.