Constipation and the Microbiome

The role of the microbiome within constipation shouldn’t be underestimated, with studies showing that both prebiotic and probiotic foods can reduce symptoms¹³. In particular dietary intake of chicory, a form of prebiotic inulin has shown to reduce constipation¹⁴, as has intake of Lactobacilli and species of Bifidobacteria¹³, which can be found in fermented foods such as sauerkraut and kombucha.

Functional Constipation

For cases of functional constipation, especially in children, increasing Alistipes species, (namely A.putredinis and A.finegoldii¹⁵) appears beneficial¹⁶. This can be achieved by avoiding a high sugar/fat diet ¹⁷, and including cruciferous vegetables¹⁸ .

IBS-C & SIBO

For constipation dominant IBS¹⁹, and indeed for constipation dominant SIBO²⁰ reducing levels of methanobrevibacter  may help ²¹. The introduction of pea fibre may aid this reduction²².  Additionally, decreased levels of certain clostridium species has been established in constipation sufferers’ ²³, which may be rectified by including non-digestible carbohydrates such as garlic and onions ²⁴

Using Your Microbiome for Constipation Relief

In addition to dietary intervention, stress reduction techniques may reduce gastric conditions such as constipation²⁵, this can include regular yoga practice²⁶, mindfulness techniques²⁷, or moderate exercise²⁷.