The 8 Best Probiotics for Constipation and Bloating

Dealing with bloating and constipation can be unpleasant, but there are solutions. We've rounded up some of the best probiotics for constipation and bloating relief.

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Constipation affects 16 out of 100 adults in the United States, and the number of people with symptoms more than doubles for the 60-and-over age group. In addition to being unpleasant and sometimes painful, chronic constipation could lead to more serious complications. To give your digestive system some much-needed support, consider taking probiotics for constipation.

Probiotics are beneficial bacteria living in the human gut that help the digestive system function properly. Probiotic supplements introduce billions more of these living microorganisms into your system. This article features our list of the best probiotics for constipation, supplements that can help you stay regular and promote overall digestive health.

Check out our top picks to see which one might meet your needs in 2024. We'll also offer expert advice about the benefits of probiotics and tips for managing and preventing constipation.

Our Picks for the Best Probiotics for Constipation in 2024:

• Best Overall Probiotic for Constipation: Ritual Synbiotic+
• Best Probiotic for IBS with Constipation: YourBiology gut+
• Best Probiotic for Constipation and Bloating: Transparent Labs Gut Health Probiotic
• Best Probiotic for Chronic Constipation: Seed
Best Subscription Probiotic for Constipation: Cymbiotika Probiotic
• Best Probiotic for Constipation and Weight Loss: Legion Athletics Biome
• Best Probiotic for Pregnancy Constipation: Ritual Synbiotic+
• Best Probiotic for Acid Reflux and Constipation: Transparent Labs Gut Health Probiotic

Best Overall Probiotic for Constipation: Ritual Synbiotic+

Get 25% off your first month of Ritual! Code: SI25

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Key features & specs

• Probiotics per serving: 11 billion CFUs probiotic blend with Lactobacillus rhamnosus (LGGⓇ) and Bifidobacterium animalis ssp. lactis (BB-12Ⓡ), 15 milligrams PreforProⓇ (prebiotic) and 300 milligrams CorbiomeⓇ Tributyrin (postbiotic)
• Certifications: Non-GMO project verified, vegan, manufactured in accordance with cGMP and third-party tested
• Best for: People who want prebiotics, probiotics and postbiotics in one capsule and those who want a shelf-stable supplement
• Cost: $54 for 30 one-capsule servings
• Price per serving: $1.80

Ritual’s Synbiotic+ is a top-rated supplement called a synbiotic. Synbiotics are different from other probiotic supplements because they contain a prebiotic, probiotic and postbiotic in each serving. Ritual’s Synbiotic+ has the two most common strains of probiotics, Lactobacillus rhamnosus GG and Bifidobacterium animalis ssp. lactis. However, Synbiotic+ has the added benefit of prebiotic fiber that feeds the good bacteria in your gut, helping your the probiotics colonize your digestive system. Good bacteria make postbiotics when the bacteria get digested; these postbiotics can help slow the growth of bad gut bacteria.

According to a 2022 Frontiers in Nutrition review of clinical trials, prebiotics, probiotics and synbiotics can all aid in improving gut health. It’s believed that when we eat prebiotics (or take a prebiotic supplement), our body makes short-chain fatty acids (SCFAs). These SCFAs can act as anti-inflammatory agents, plus they have anti-obesity and anti-diabetic properties.

Pros:

• Contains pre, pro and postbiotics
• Shelf-stable (no refrigeration necessary)
• Third-party tested

Cons:

• Expensive

Best Probiotic for IBS with Constipation: YourBiology gut+

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Key features and specs

• Probiotics per serving: 40 billion CFUs, blend with ​​Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus paracasei and Lactobacillus plantarum
  
• Certifications: Manufactured in a GMP-certified facility
• Best for: People who want a probiotic to help relieve IBS symptoms
• Cost: $79.99 for 30 two-capsule servings (sale price $64.99)
• Price per serving: $2.67 (sale price $2.17)

There are four active strains of good bacteria in YourBiology gut+ that can help resolve symptoms of gut problems, particularly IBS, nausea, bloating and heartburn. The key to this relief is three bacteria strains from the lactobacillus family, which research has shown can reduce acute symptoms of IBS. Researchers observed improved bowel movements, less bloating and less distension in IBS patients who took between 50 million and 46 billion CFUs of probiotics daily for 12 weeks. YourBiology gut+ has 40 billion CFUs per serving.

Another unique feature of YourBiology gut+ is that it uses MAKtrek technology. MAKtrek helps the good bacteria survive your stomach acid so that it can be delivered to your lower digestive tract where it can better colonize your gut.

Pros:

• 40 billion CFUs which is in the effective dose to relieve IBS symptoms
• MAKtrek technology can help probiotics survive stomach acid to maximize effectiveness
• Manufactured in a GMP-certified facility

Cons:

• Doesn’t contain postbiotics

Best Probiotic for Constipation and Bloating: Transparent Labs Gut Health Probiotic

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Key features & specs

• Probiotics per serving: 100 billion CFUs probiotic blend of Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus casei, Lactobacillus plantarum, Lactobacillus paracasei, Bifidobacterium lactis, Lactobacillus salivarius, Streptococcus Thermophilus, Bifidobacterium bifidum and Bifidobacterium breve
• Certifications: Non-GMO and third-party tested
• Best for: People who want to improve their gut health and body weight
• Cost: $45.99 for 30 two-capsule servings (10 percent off with subscription)
• Price per serving: $1.53

Transparent Labs Gut Health Probiotic is a vegan-friendly probiotic that contains 100 billion CFUs of good gut bacteria in each serving. “Experts suggest starting with at least 30 billion CFUs,” says Paulina Lee, a gut health functional dietitian and founder of Savvy Stummy. “CFUs (colony forming units) are a measure that expresses potency,” Lee explains.

According to the National Institutes of Health (NIH), having a higher number of CFUs in a product doesn't always mean it will have better health effects because there are other factors to consider such as lifestyle and diet habits. However, studies show that 100 billion CFUs of probiotics may actually reduce your gastrointestinal events more than other doses. That means you could potentially experience less constipation, bloating and other symptoms even if you’re already having positive results with another probiotic.

Pros:

• Third-party tested
• No artificial ingredients
• High CFUs

Cons:

• High price per serving at $1.53

Best Probiotic for Chronic Constipation: Seed

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Key features and specs

• Probiotics per serving: 53.6 billion AFU (alternative measurement to CFUs)
• Certifications: None listed
• Best for: People looking for a natural way to support their GI health and people who experience frequent GI symptoms like diarrhea or constipation
• Cost: $49.99 (only available with subscription)
• Price per serving: $1.67

We asked registered dietitian Jillian Kubala to test Seed for us and give us her thoughts. Kubala said she loved that Seed uses probiotic blends made with several heavily studied genera, including bifidobacteria and lactobacillus. “It also combines probiotics with prebiotics, which are fuel for probiotic bacteria,” she said.

Research shows that lactobacillus and bifidobacteria genera can help relieve constipation and other GI symptoms by colonizing the gut with healthy bacteria that remain after you stop taking the supplement.

Kubala also said, “Though I didn’t notice any significant changes in my health while taking Seed, it did help reduce morning nausea for me, which I sometimes experience. It’s worth noting that most people who have no gut issues or limited gut issues, like myself, should not have a significant response to probiotics.”

We don’t love that Seed uses proprietary blends, but with 53.6 billion AFU (an alternative measurement to CFUs), Seed is one of the stronger probiotics on our list. (Products range from 11–100 billion CFUs.)

Pros:

• Contains prebiotics that feed healthy gut bacteria and help it colonize your gut
• Easy-to-swallow capsules that caused no side effects for our tester
• Published testing results for purity and potency

Cons:

• Only available with a subscription
• Seed does not disclose where the products are tested (third-party or in-house)

Best Subscription Probiotic for Constipation: Cymbiotika Probiotic

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Key features & specs

• Probiotics per serving: 50 billion colony forming units (CFUs) consisting of Lactobacillus acidophilus, Enterococcus faecium, Saccharomyces boulardii, Lactobacillus paracasei, Lactobacillus plantarum, Lactobacillus bulgaricus, Bifidobacterium longum, Lactobacillus salivarius, Lactobacillus rhamnosus, Lactobacillus gasseri, Bifidobacterium bifidum, Bifidobacterium lactis, Lactobacillus lactis, Lactobacillus fermentum, Lactobacillus brevis and Bifidobacterium breve
• Certifications: GMP-certified
• Best for: People looking for a probiotic high in CFUs and diversity of bacterial strains
• Cost: $80.10 for 30 three-capsule servings (10% off with subscribe and save)
• Price per serving: $2.67

According to Cymbiotika, the probiotic’s natural formula revives and sustains optimal gut health. When we talk about gut health, we're actually talking about the gut microbiome made up of gut microbiota. It's essentially a big community of tiny living things, like bacteria, in our digestive system. The gut microbiome also plays a role in our immune system. Research suggests that when the gut microbiota isn't healthy, it can affect how our gut moves and lead to constipation. Cymbiotika’s probiotic contains 16 strains of good bacteria that can help improve digestive health.

Cymbiotika has an outpouring of good feedback on its website, including a review from holistic health coach Christy I. She writes: “Ever since using this gem, my gut, skin, and even hormones have improved!” adding that she could enjoy previously off-limits foods thanks to improved gut health. Cymbiotika is one of the pricer probiotics on our list, but with a subscription, you can save 10 percent on each 90-capsule bottle. Although the full dose is three capsules, many reviewers recommend easing in with fewer capsules to start.

Pros:

• High in CFUs compared to others on this list
• Many reviewers write that Cymbiotika surpasses other probiotics they’ve tried

Cons:

• One of the priciest probiotics
• Three-dose serving

Best Probiotic for Constipation and Weight Loss: Legion Athletics Biome

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Key features & specs

• Probiotics per serving: 25 billion CFUs of Bifidobacterium lactis B420®, Bacillus subtilis DE111®, Lactobacillus plantarum 299v®
• Certifications: Third-party lab tested
• Best for: People who want to see positive weight loss results when they add probiotics for gut health to their weight loss program
• Cost: $44.99 for 30 servings (subscribe and save 10 percent)
• Price per serving: $1.50

Probiotics not only help with digestive health but may also play a potential role in weight loss. Two specific strains of probiotics—Lactobacillus and Bifidobacterium—have shown the most promising results for weight loss, according to a review of studies published in 2021. Legion Biome probiotic contains different strains of these two types of good bacteria, making it a good potential addition to your weight loss program.

It is important to remember that probiotics alone offer little to no weight loss effects (see the study review linked above), but when combined with lifestyle changes like regular exercise, a balanced diet or calorie deficits, 23 studies showed probiotics contributing to weight reduction over a twelve-week period.

Pros:

• Contains strains from both Lactobacillus and Bifidobacterium
• Contains PreticX® Xylooligosaccharide prebiotic fiber which can help the probiotics grow
• Third-party tested in an ISO 17025 accredited laboratory

Cons:

• One serving is two large capsules which reviewers say can be difficult to swallow

Best Probiotic for Pregnancy Constipation: Ritual Synbiotic+

Get 25% off your first month of Ritual! Code: SI25

SI Showcase + Ritual

Key features & specs

• Probiotics per serving: 11 billion CFUs of a probiotic blend with Lactobacillus rhamnosus (LGGⓇ) and Bifidobacterium anamalis ssp. lactis (BB-12Ⓡ), 15 milligrams PreforProⓇ (prebiotic) and 300 milligrams CorbiomeⓇ Tributyrin (postbiotic)
• Certifications: Non-genetically modified organism (GMO) project verified, vegan, manufactured in accordance with current Good Manufacturing Practices (cGMP) and third-party tested
• Best for: People who want prebiotics, probiotics and postbiotics in one capsule; those who want a shelf-stable supplement
• Cost: $54 for 30 one-capsule servings
• Price per serving: $1.80

The best probiotics for women may not necessarily be the same as the best probiotics for men, especially when it comes to undergoing a pregnancy. According to a 2023 Foods narrative review, probiotics, prebiotics and synbiotics can help prevent pregnancy complications. These complications include infection, diabetes, pre-eclampsia, preterm labor and childhood atopy (risk for health conditions like asthma and eczema). The researchers note that taking prebiotics during pregnancy can also have good effects on the baby’s gut microbiota. Ritual’s supplement has both probiotics and prebiotics.

Pros:

• Contains pre, pro and postbiotics
• Shelf-stable (no refrigeration)
• Third-party tested

Cons:

• Expensive

Best Probiotic for Acid Reflux and Constipation: Transparent Labs Gut Health Probiotic

SI Showcase + Transparent Labs

• Probiotics per serving: 100 billion CFUs probiotic blend of Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus casei, Lactobacillus plantarum, Lactobacillus paracasei, Bifidobacterium lactis, Lactobacillus salivarius, Streptococcus Thermophilus, Bifidobacterium bifidum and Bifidobacterium breve
• Certifications: Non-GMO and third-party tested
• Best for: People who want to address the root causes of acid reflux and constipation with gut health
• Cost: $45.99 for 30 two-capsule servings (10 percent off with subscription)
• Price per serving: $1.53

Acid reflux and constipation can have several causes. One of the most common is gastroesophageal reflux disease (GERD) which affects 20 percent of adults in the United States. Other causes include high or low stomach acid, high-acid foods like coffee and tomatoes, obesity and more. However, regardless of the cause, research suggests probiotic supplements can reduce reflux symptoms—particularly in adults with GERD. That means improving gut health can be a contributing factor to limiting symptoms.

Transparent Labs Gut Health Probiotic is one of the most potent probiotic supplements you’ll find with 100 billion CFUs per serving and 10 different strains of probiotic bacteria. One two-week trial showed that a probiotic with 25-100 billion CFUs of Lactobacillus and Bifidobacterium probiotic strains reduced almost all GI symptoms compared to the placebo group—including reflux and constipation.

Related Post: The Best Probiotics for Acid Reflux

Pros:

• Very potent supplement with 100 billion CFUs
• Contains 10 different probiotic strains
• Non-GMO and third-party tested for safety

Cons:

• Most negative reviews complained about the large size of the capsule

Probiotics and Constipation

“Probiotics are live microorganisms that, when eaten, have health benefits, especially for the digestive system,” says Paulina Lee, RDN. Probiotics can help improve constipation and other gastrointestinal symptoms like flatulence and bloating, adds Elizabeth Broder, a registered dietitian and founder of the EB Method, a nutrition and wellness consulting practice.

Probiotics are found in fermented foods like yogurt, kimchi and sauerkraut. Probiotics also come in other forms, such as the supplements listed in this article. Eating a diet rich in probiotics helps constipation in a few ways—they help regulate fecal microbiota, increase amounts of organic acids that promote digestive muscle contractions and help the colon move faster. 

Probiotics won't work for every type of constipation, but they are particularly helpful for constipation related to irritable bowel syndrome (IBS). Research shows that they help lower the presence of pathogens by increasing the amount of good bacteria. Probiotics are also a good option for pregnant women struggling with constipation. One study of 60 pregnant women found that probiotics greatly increased rates of defecation. 

What Is Constipation?

Put simply, constipation is when it is difficult to poop. According to the Mayo Clinic, "Constipation generally means passing fewer than three stools a week." Other symptoms of constipation include hard and/or lumpy stools, difficulty passing stools and feeling backed up. Constipation is quite common, and can be short-term or chronic. Chronic constipation means having multiple symptoms for more than three months. 

Causes of Constipation

There are a number of things that can cause constipation. According to the NIH, there are three main causes of constipation: medical conditions, medications/supplements and diet/lifestyle.

Diet/lifestyle: Not eating enough fiberous foods, like fruits, veggies and whole grains, or eating too many high-fat foods. Not drinking enough fluids and not getting enough exercise.

Medications/supplements: Medication for blood pressure, Parkinson's disease, and depresion. Antihistamines and antidepressants. Iron supplements.

Medical conditions: Diabetes, IBS, Parkinson's and many others.

When to see a doctor for constipation

According to the Mayo Clinic, you should see a doctor for constipation if your symptoms last longer than three weeks or impede daily activities, you have blood in your stools or on your rectum, you have stomach pain or you begin to lose weight without dieting.

Benefits of Probiotics for Constipation

Restore gut biome

Probiotics add good bacteria to the gut, which can help fight off bad bacteria that cause disease. Having enough good bacteria is essential for proper digestion, a part of which is easily producing and passing stools. 

Improve stool consistency

One of the telltale signs of constipation is hard, lumpy stools. Probiotics have good bacteria that help keep the stomach and intensines functioning properly, which promotes soft stools that are easy to pass. 

Promote regular bowel movements

While there are many remedies for occasional constipation, probiotics are a good way to keep your digestive tract regular and address issues at the source. “Constipation is often fueled by some component of our diet that causes an imbalance in the digestive tract,” says Elizabeth Broder, RDN. “Probiotics can help restore microbial balance in the gut and help facilitate smoother, more regular bowel movements.”

Probiotic Supplement Precautions 

There are very few precautions when taking probiotic supplements, says Broder. Some people may experience side effects like gas or bloating the first few days after starting a probiotic supplement, she says. “This is often due to the restoration of balance via microbial shifts in the digestive tract. If you notice discomfort for 10 or more days, discontinue the probiotic,” she advises. Before starting any new supplement, it’s recommended to consult your doctor or health practitioner to ensure the supplement is the right choice for you.

What Type of Probiotic Is Best for Constipation?

One recent study found that Bifidobacterium lactis was most effective at alleviating constipation. However, more research is needed to come to a conclusive result of the best probiotics for constipation.  

“Find a probiotic supplement made with high-quality ingredients by a reputable company that has tested their products,” says Paulina Lee, RDN.

When looking for an over-the-counter supplement, Lee and Broder recommend probiotic strains that have been studied in constipation. These strains include Lactobacillus acidophilus, Lactobacillus reuteri, Lactobacillus plantarum, Lactobacillus rhamnosus, Lactobacillus casei, Bifidobacterium lactis and Bifidobacterium animalis.

How long do probiotics take to work for constipation?

Unlike products like laxatives or stool softeners, probiotics do not work immediately. They can take days or weeks to kick in, and will function differently depending on factors like your medical history and diet/exercsie regimen. However, one recent study found that people who took probiotics for 28 days found relief from constipation symptoms. 

How to Choose the Best Probiotics for Constipation for You

It's important to talk to a healthcare professional before trying a new supplement. They can look at your health conditions and help you find the right probiotic for you. Make sure to tell your doctor about any digestive issues you’re experiencing.

When you're looking for a quality probiotic, think about what you eat and when you eat it. Maybe you need a supplement for constipation that doesn't need to be refrigerated so you can take it while traveling; maybe you like gummies or prefer powder instead of pills. You may also prefer a vegan, flavored or unflavored supplement. Choose what’s best for you.

How We Chose the Best Probiotics for Constipation

We chose our top probiotics based on certifications like the FDA’s cGMP and whether third-party testing was done. Third-party testing is not required, but companies that get their products tested by independent parties and earn certifications are more open about what they put in their dietary supplements. This is important to note since supplements aren’t regulated by the FDA the way that medicine and food are. 

You'll find more detailed information in our Probiotics Testing Methodology, but take a look below for the most important factors we considered when choosing products.

Probiotics per serving

We looked for probiotics that had at least 5 billion colony forming units (CFUs), but most of the products on our list have more than 10 billion. There isn't a definitive amount of probiotics that has proven to be successful, but 1 billion is considered the minimum dose to be effective.

Certifications

We looked for labels like non-GMO and produced in an cGMP-certified facility. We also considered whether or not the products had been third-party tested. Third-party testing always earns supplements higher scores because it shows us that they've been vetted by a lab or facility that is unaffiliated with the brand.

Price

Price is always an important factor for consumers to consider when evaluating whether or not a product will fit into their budget. We made sure to weigh price with quality, trying to keep the majority of our picks to less than $2 per serving. 

Probiotics for Constipation FAQs

Do probiotics stimulate bowel movements?

Yes, probiotics are capable of stimulating bowel movements which can lead to constipation relief. “Probiotics can lower the pH in the colon, which can stimulate peristalsis (movement) in the colon and might reduce the colonic transit time (the time it takes for food to travel through the colon or large intestine),” says Lee. “Probiotics also promote the production of short-chain fatty acids, which have the ability to stimulate colonic contractions.” 

Why can’t I poop after taking probiotics?

“If someone is unable to poop after taking a probiotic, it's most likely due to dehydration, diet or lack of movement,” says Broder. When you start taking a new probiotic, there are changes happening in your gut and constipation is a possible symptom. Broder says that this may be your gut getting used to the new bacteria from the probiotic.

What foods should be avoided for constipation?

“If you're constipated, eating high-fat meals, high-sugar foods or highly processed foods may worsen symptoms,” says Lee. “Eating excessive amounts of fiber, more than 70 grams per day, could also lead to constipation.”

Do probiotics help inflamed bowels?

Broden says that when the bacteria in our gut are not balanced, it can cause inflammation in our whole body, especially in our gut. “Probiotics may decrease gut-associated inflammatory signaling, which contributes to inflammation,” says Lee. “When fed a variety of prebiotics, the probiotics in the gut produce metabolites, like short-chain fatty acids, that can reduce inflammation.”

How can I increase my bowel motility?

There are a few ways to increase bowel motility. Lee recommends daily movement, in addition to eating plenty of fiber-rich foods. “Eating a diet high in fiber of 25 to 35 grams of fiber can help bulk up the stool and get things moving in your gut,” says Lee.

Hydration is also important, says Broder, who recommends drinking at least half your body weight in ounces of water per day.

Related Post: The Best Probiotic Drinks, According to a Dietician

Takeaway: Are Probiotics for Constipation Worth It?

Probiotics are good bacteria that can bring balance to your gut, improve gut and digestive function and keep your digestive tract healthy. Probiotics are still being studied to understand how well they work and what they do exactly. But if you include probiotics in your plan to manage constipation, they might help you feel better and keep your digestive system healthy.

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