What are the benefits of probiotics?
Probiotics are a group of micro-organisms composed of bacteria, yeasts, and fungi.
They constitute the various microbiomes of the human body such as the skin, oral, or intestinal microbiome. They feed on prebiotics, a type of fiber they are often confused with.
They are primarily responsible for protecting the environment in which they grow and maintaining its balance.
Thus, they improve the immunity of cells within the microbiome. Furthermore, they strengthen the mucosal barrier function and combat microbial attacks.
This explains, among other things, their benefits on acne and skin diseases.
Probiotics also have beneficial effects on the intestinal microbiome. They notably help relieve constipation characterized by difficulty passing stool.
For this purpose, they enrich the microbial flora and promote the transit of stool in the colon. At the same time, they improve associated symptoms and discomforts: bloating, stomach pain, flatulence…
Thus, taking probiotics would be beneficial if you suffer from occasional or chronic constipation.
You can find them in yogurts, brewer’s yeast, and fermented drinks like kefir or kombucha. They can also be consumed in the form of dietary supplements.
Read also | How to choose the best probiotics?
How do they help relieve constipation?
They balance and enrich the intestinal microbiome
These micro-organisms are essential for the balance of the intestinal microbiome. Thanks to them, good bacteria always outnumber bad bacteria.
If not, an imbalance can result in digestive disorders, bloating, abdominal pain, diarrhea or constipation.
This study shows the link between dysbiosis (imbalance of the intestinal microbiome) and constipation.
In addition to maintaining balance, probiotics enrich the flora already in place. Thus, they increase the population of good bacteria, thereby improving the composition of the intestinal microbiome.
This study shows the mechanisms of action of probiotics to relieve constipation.
They improve transit
In cases of constipation, the transit is slow and sluggish. Food struggles to progress along the colon.
This results in less frequent stool, which is dry and hard. Consuming probiotics helps improve this transit and the passage of stool.
Indeed, they promote intestinal contractions that allow food to progress to the rectum.
For this, they regulate the pH to maintain an acidic environment within the microbiome.
This acidification is essential for peristalsis, which is the muscular contractions of the intestine.
This study shows their beneficial effects on transit, frequency, and consistency of stool.
They alleviate associated symptoms
Probiotics not only relieve constipation. They also improve associated symptoms and sensations of discomfort.
Indeed, this condition can cause abdominal pain, bloating, flatulence, or even a feeling of heaviness.
These micro-organisms help restore well-being and intestinal comfort.
During this study, they improved the symptoms of irritable bowel syndrome, which is often accompanied by constipation.
Which ones to choose?
Probiotics comprise several hundred different species of bacteria. The most well-known are bifidobacteria and lactobacilli.
Among them, certain strains have proven very effective. This is the case with Lactobacillus plantarum which, during this study, improved stool consistency.
Thus, in cases of constipation, prioritize the following strains:
- Bifidobacterium lactis
- Bifidobacterium longum
- Lactobacillus plantarum
- Lactobacillus rhamnosus
