If you’re feeling backed up and looking for a natural remedy, you might be wondering: can yogurt relieve constipation? The short answer is yes – for many people, yogurt can improve bowel regularity thanks to its probiotic content and unique fermentation benefits.
In this article, we’ll break down the science behind yogurt and constipation, which types of yogurt work best, what strains matter, and how to incorporate it into your routine for real results.
Why Yogurt Helps With Constipation: Biological Mechanisms
Probiotics and Fermentation
Yogurt is rich in probiotics – beneficial live bacteria – that can positively influence gut function. These microbes help modulate the gut microbiota balance and enhance fermentation processes in the colon. As they ferment undigested carbohydrates, probiotic bacteria produce short-chain fatty acids (SCFAs) like acetate and butyrate, as well as gases, which can stimulate intestinal motility and secretion.
- SCFAs: Higher levels of SCFAs are associated with faster colonic transit and softer stools. Acetic acid increases stool water content while butyric acid accelerates gut transit.
- Gut-brain interaction: Probiotics may increase the release of neurotransmitters such as serotonin (5-HT), which stimulates gut muscle contractions and peristalsis.
- Lactic acid and osmotic effect: Fermentation by yogurt cultures breaks down lactose into lactic acid, drawing water into the gut and easing stool passage.
- Anti-inflammatory effects: Some strains reduce gut inflammation by boosting regulatory immune cells, supporting normalized motility.
The combined effects result in improved bowel regularity and stool consistency by altering microbial activity, producing beneficial byproducts, and supporting gut-brain signaling.
Clinical Evidence: Yogurt for Constipation Relief
A growing body of scientific and clinical research supports yogurt’s role in easing constipation. Here are some of the most robust findings:
Stool Frequency and Transit Time
- Two randomized trials found that yogurt containing Bifidobacterium lactis DN-173010 significantly increased weekly bowel movements in constipated individuals.
- B. lactis HN019 demonstrated a **dose-dependent reduction in colonic transit time**, aiding those with slow bowel movements.
- A meta-analysis confirmed that probiotics reduce intestinal transit time, particularly in people with chronic idiopathic constipation.
Symptom Improvement and Stool Consistency
- A study using Lactobacillus casei Shirota in fermented milk showed reduced bloating, softer stools, and easier defecation.
- A trial of traditional “Bulgarian yogurt” (with just L. bulgaricus and S. thermophilus) showed reduced straining and improved mood after three weeks, along with increased fecal SCFA levels.
- In another study, synbiotic yogurt (probiotics + polydextrose fiber) further reduced colon transit time and improved stool texture compared to standard yogurt.
Pasteurized Yogurt Effects
Even heat-treated yogurt (without live bacteria) led to more frequent bowel movements than milk in a 7-week placebo-controlled study. This suggests that fermentation byproducts (like bacterial metabolites and altered milk proteins) still support gut motility.
Summary of Efficacy
- Improved stool frequency
- Better stool consistency
- Faster intestinal transit
- Symptom relief (bloating, straining, discomfort)
Related: Best Probiotics for Constipation: Evidence-Based Options
What Probiotic Strains to Look For
Not all probiotic strains are equally effective. Based on clinical research, the following strains show the most promise:
| Strain | Evidence-Based Benefit |
|---|---|
| Bifidobacterium lactis DN-173010 | Boosted weekly bowel movements |
| Bifidobacterium lactis HN019 | Faster colon transit time |
| Lactobacillus casei Shirota | Reduced bloating, easier stools |
| L. bulgaricus & S. thermophilus | General improvement in stool and mood |
Many yogurts designed for gut health contain one or more of these strains. Multi-strain and fiber-fortified yogurts may offer even more significant relief.
Track your favorite yogurt’s ingredients and your symptoms with Balloon to discover what works best for you.
How to Use Yogurt to Relieve Constipation
✔️ Eat It Daily
Most studies suggest 1–2 servings per day for at least 2–4 weeks. One serving is typically 125–250 grams.
✔️ Prioritize Probiotic Potency
Aim for yogurts with at least 1 billion CFU (colony-forming units) of live bacteria per serving.
✔️ Look for These on the Label
- "Live and active cultures"
- Specific strains like B. lactis or L. casei
- Minimal added sugar
- Optional: added prebiotic fiber (e.g., inulin, polydextrose)
✔️ Stay Consistent and Hydrated
Routine consumption and adequate water intake can enhance results.
Types of Yogurt That Help
✅ Best Choices:
- Probiotic-enriched yogurts with well-researched strains
- Plain yogurt with starter cultures (L. bulgaricus, S. thermophilus)
- Greek yogurt with live cultures
- Plant-based yogurts (e.g., almond, soy) with added probiotics
❌ Less Effective:
- Pasteurized yogurts without live cultures
- High-sugar or artificially sweetened dessert yogurts
Greek vs. Regular Yogurt
Both are effective if they contain live cultures. Greek yogurt may be better tolerated by lactose-sensitive individuals due to straining.
Dairy-Free Options
Non-dairy yogurts with live cultures can work similarly, although research is more limited.
Related: 7 Natural Remedies for Constipation
Can Yogurt Cause Constipation?
Generally, no. But there are exceptions:
- People with lactose intolerance may experience bloating or discomfort with dairy yogurt
- Processed yogurts without probiotics or with high sugar content are unlikely to help
If in doubt, use Balloon to track how different yogurt types affect your digestion.
Final Thoughts: Is Yogurt Good for Constipation?
Yes – yogurt can be a safe, effective, and gentle way to relieve constipation, especially when it contains live probiotic cultures. Its effects are backed by studies showing improved stool frequency, consistency, and reduced gut transit time.
To benefit:
- Choose yogurt with proven probiotic strains
- Eat consistently every day
- Consider yogurts with added prebiotic fiber
- Track progress with tools like Balloon to find what works best for you
Yogurt is not a quick laxative, but a sustainable dietary habit that promotes healthy bowel movements over time.
📃 More Gut Health Reads:
- 10 Best Foods for Constipation Relief
- How to Prevent Constipation
- What to Do If You Haven’t Pooped in 3 Days
- 20 Foods That Can Transform Your Gut Health
For science-backed, day-by-day support, download Balloon and get personalized insights to improve your gut, one poop at a time.