You started a probiotic and now you’re wondering about your bathroom trips. Do probiotics make you poop more, less, or not at all? And are they worth trying for constipation?
This guide answers do probiotics make you poop, using what the research actually shows, which types have the best evidence, who should be careful, and when bowel changes need a doctor.
Key takeaways
- A 2022 review of 30 trials found 57% of adults with constipation responded to probiotics, compared with 44% on a placebo.
- The best evidence is for one type, Bifidobacterium lactis. Mixed blends didn’t show the same effect.
- Probiotics appear safe for most healthy people, but people with serious illness or a weak immune system should ask a doctor first.
Do probiotics make you poop?
Some probiotics may help you poop a little more often if you’re constipated, but they aren’t a laxative. A 2022 review of 30 trials found they increased how often adults with long-term constipation went to the bathroom. The effect depends on the type, and many products have little proof behind them.
What probiotics are
The National Center for Complementary and Integrative Health (NCCIH) describes probiotics as live microorganisms meant to have health benefits when you eat or apply them. Many are the same as, or similar to, the microbes that already live in your gut.
You’ll find them in some yogurts, other fermented foods and supplements. Most supplements are sold as dietary supplements, which don’t need FDA approval before they go on sale, NCCIH notes.
Probiotics for constipation
The biggest recent look at this is a 2022 review in the journal Clinical Nutrition. It pooled 30 trials of probiotics in adults with chronic constipation.
| What the review measured | What it found |
|---|---|
| Responded to treatment | 57% on probiotics vs 44% on placebo |
| How often people pooped | Went up with probiotics |
| Stool softness | No clear change |
| Overall constipation symptoms | Improved a little |
| Which type worked | Bifidobacterium lactis; mixed blends did not show the same effect |
The authors called this “cautious optimism” because the studies varied a lot and many had a risk of bias. NCCIH reaches a similar view: some evidence of benefit for adults, especially Bifidobacterium lactis, a small benefit in older adults, and no clear benefit in children in one review.
Why you might poop more
So do probiotics make you poop if you’re already regular? There’s no good evidence that probiotics will make you go much more often. If you notice a change after starting one, it could be the probiotic, a change in your diet, more fiber or fluid, or something else, like an infection or a medicine.
Probiotics have also been studied for diarrhea. NCCIH says a 2017 review found that taking probiotics with antibiotics was linked to about half the chance of antibiotic-associated diarrhea, though the evidence was only moderate quality.
Probiotics and IBS
For irritable bowel syndrome (IBS), NCCIH says a 2018 review found probiotics may help overall symptoms and belly pain, but no firm conclusions could be drawn. The NHS also says probiotics may ease some IBS symptoms, while noting there’s little evidence for many health claims made about them.
Are probiotics safe?
For most healthy people, probiotics appear safe, according to NCCIH and the NHS. NCCIH adds that few studies have looked at safety in detail, and the risk of harm is greater in people with severe illness or a weak immune system. Serious infections have been reported in premature babies given probiotics.
Quality is another issue. NCCIH says some products have contained different microbes from those listed on the label. Talk to your doctor or pharmacist before you start a probiotic if you have a health condition, a weakened immune system, are pregnant, or are buying one for a baby or child.
Other ways to get things moving
If you’re constipated, probiotics are only one option. The NIDDK lists fewer than three bowel movements a week and hard, dry or lumpy stools as common signs. Everyday habits help many people:
- Eat more fiber from fruit, vegetables, whole grains and beans
- Drink enough fluids through the day
- Move your body; even a daily walk counts
- Don’t ignore the urge to go
For more gut-friendly meal ideas, see our anti-inflammatory breakfast guide.
When to see a doctor
See a doctor if constipation doesn’t get better with self-care, or if you have a family history of colon or rectal cancer, the NIDDK advises. Get help right away if constipation comes with:
- Bleeding from your bottom or blood in your stool
- Constant pain in your belly
- Weight loss without trying
NCCIH also warns not to use probiotics to put off seeing a doctor about a health problem.
Frequently asked questions
How do I know if my probiotics are working?
If you take one for constipation, you might notice you go more often over a few weeks. The 2022 review found probiotics increased stool frequency but did not clearly change stool softness. If nothing changes, the type may not suit you.
Can probiotics cause constipation?
The studies we reviewed did not show probiotics causing constipation, but individual reactions vary. If your bowel habits change for the worse after starting one, stop it and talk to your doctor or pharmacist.
Do probiotics make you poop more if you are not constipated?
There is no good evidence that probiotics make regular people poop much more. The trials in the 2022 review were in adults with chronic constipation, and the effect depended on the type of probiotic.
Why am I pooping so much after taking probiotics?
It may be the probiotic, a change in diet or fiber, or something unrelated like an infection or medicine. If diarrhea is frequent, lasts more than a couple of days, or comes with fever or blood, see a doctor.
Do probiotics cleanse the colon?
No. There is no good evidence that probiotics cleanse the colon. NCCIH describes them as live microorganisms meant to have health benefits, and the evidence is strongest for specific uses like antibiotic-associated diarrhea and some constipation.
Which probiotic is best for constipation?
In the 2022 review of 30 trials, Bifidobacterium lactis showed a significant effect on stool frequency, while mixed blends and some other single strains did not. Ask a pharmacist to help you choose, especially if you take other medicines.
What is the best time of day to take probiotics?
There is no strong evidence for one best time. Follow the directions on the product label, and take it at the same time each day so you remember it.
Are probiotics safe to take every day?
For most healthy people, probiotics appear safe, according to NCCIH and the NHS. People with serious illness or a weakened immune system face a higher risk and should talk to a doctor before taking them.
The bottom line
Do probiotics make you poop? Some may help you go a little more often if you’re constipated, with the best evidence for Bifidobacterium lactis, but they aren’t a laxative and many products lack proof. They appear safe for most healthy people. If constipation doesn’t improve, or comes with blood, constant pain or weight loss, see a doctor.
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