Constipation is a common problem that affects many adults, having a significant negative impact on quality of life.
It is characterized by difficulty having regular and/or normal consistency stools and may be accompanied by abdominal pain, bloating and discomfort.
In this article, we will explore the causes of constipation in adults, the remedies available and, in particular, the role of probiotics in managing this condition.
Causes of Constipation in Adults
Constipation can be caused by a variety of factors, including:
- Low Fiber Diet: Insufficient consumption of dietary fiber (found in vegetables and fruits) can lead to hard stools that are difficult to pass.
- Inadequate Hydration: Insufficient fluid/water intake can make stools drier and harder to pass.
- Lack of Physical Activity: Sedentaryism can slow down intestinal transit.
- Medicines: Certain medications, such as opioid pain relievers or antidepressants, can cause constipation.
- Medical Conditions: Certain pathologies, including hypothyroidism, diabetes or irritable bowel syndrome, can also be accompanied by constipation.
- Stress and Anxiety: Psychological factors can influence normal bowel function and motility.
Remedies for Constipation
There are several ways to relieve constipation, including:
- Increasing Fiber Intake: Eating foods rich in fiber, such as fruits, vegetables, whole grains or legumes, can help facilitate intestinal transit.
- Hydration: Adequate water intake is essential to keep stools soft and easy to pass.
- Physical Exercises: Regular physical activity can stimulate bowel movements.
- Laxatives: In some cases, laxatives may be needed to relieve constipation, but they should be used with caution and under a doctor’s supervision.
- Probiotics: These are dietary supplements that contain beneficial bacteria for gut health and can play an important role in managing constipation.
The Role of Probiotics in Combating Constipation
Beneficial bacteria, known as probiotics, are live microorganisms that bring multiple health benefits, especially to the digestive system.
These bacteria make up the colonic microflora and contribute to the balance of the gut microbiome – an ecosystem of trillions of bacteria essential for proper digestion, nutrient absorption and overall health.
In the case of constipation, the lack of diversity of beneficial bacteria can slow down the peristaltic movements of the intestines, causing the accumulation of waste matter. This is where probiotics come in, which improve the bacterial balance and facilitate intestinal transit.
Studies and Evidence
Numerous studies have shown that probiotics can be a favorable alternative in the management of constipation. For example, a meta-analysis published in 2017 in Annals of Gastroenterology
showed that administration of probiotics improved stool frequency and consistency in patients with chronic constipation (1).
How Probiotics Work to Fight Constipation
Probiotics help digestion and regulate intestinal transit through several mechanisms:
- Balancing the Intestinal Microbiota: Probiotics help restore the balance between beneficial and pathogenic bacteria in the gut. An imbalance of gut microbiota can contribute to constipation
2.
Fiber fermentation: Beneficial bacteria break down dietary fiber and convert it into short-chain fatty acids (SCFAs), such as butyrate, which help maintain healthy colon cells and stimulate intestinal motility.
- Reducing intestinal inflammation: Chronic constipation can cause or worsen intestinal inflammation. Certain probiotics, such as those containing strains from the genera Bifidobacterium and Lactobacilluscan reduce inflammation and balance the barrier function of the gut, preventing bacterial imbalance.
- Stimulation of mucus secretion and intestinal motility: Some beneficial bacteria contribute to the production of mucus in the intestinal wall, which helps transport intestinal contents.
- Production of digestive enzymes: Probiotics also help break down and absorb nutrients, including carbohydrates and proteins, so the digestive system works more efficiently.
How to Include Probiotics in Your Daily Diet
Including probiotics in your daily routine, from food or supplements, helps maintain a healthy microbiome and helps manage constipation. Here are some good sources of probiotics:
- Yogurt and kefir: These fermented dairy products are excellent sources of beneficial bacteria, especially strains such as Lactobacillus acidophilus and
Bifidobacterium. - Unprocessed pickles: Pickles, sauerkraut and other fermented vegetables are rich in beneficial bacteria, but must be naturally fermented without added vinegar.
- Fermented soy products: Miso, tempeh and natto are rich sources of beneficial bacteria, also rich in essential nutrients.
- Probiotic supplements: If you cannot consume fermented foods, probiotic supplements are an effective option to enrich your intestinal flora.
Conclusion
Constipation is a common problem that can be managed through lifestyle changes, including diet, hydration and exercise.
Beneficial bacteria play an important role in maintaining gut health and fighting constipation. By balancing the microbiome and supporting the proper functioning of the intestines, probiotics contribute to healthy digestion and improved quality of life.
Including them daily through food or supplements can bring significant benefits to those experiencing constipation and other digestive problems.
These are food supplements and do not replace a varied and balanced diet and a healthy lifestyle. Read the leaflets and information on the packaging carefully. To report an adverse reaction to a Zentiva/Labormed Pharma product, please contact the pharmacovigilance service: [email protected]; phone: (+40) 021.304.7597 (call center).
