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 .


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.

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