Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Prebiotics are non-digestible food ingredients, typically fibers such as inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS), that stimulate the growth and/or activity of beneficial gut bacteria. There is substantial scientific evidence supporting the use of prebiotics for improving constipation in adults. Several randomized controlled trials (RCTs) and systematic reviews have found that prebiotic supplementation can increase stool frequency and improve stool consistency in individuals with constipation.

For example, a 2017 systematic review and meta-analysis by Silk et al. showed that prebiotic fibers such as inulin and FOS significantly increased stool frequency in adults with constipation. Another systematic review in 2020 (Holscher, Current Opinion in Biotechnology) highlighted improvements in bowel movement and stool consistency across studies using various prebiotic types. The proposed mechanisms include increased fecal bulk, production of short-chain fatty acids (SCFAs) that stimulate colonic motility, and modulation of gut microbiota composition.

Though not all studies report significant benefits, and the magnitude of effect can vary depending on the type and dose of prebiotic, the overall body of evidence supports a beneficial effect for many adults. Prebiotics are recommended in some clinical guidelines as adjuncts or alternatives to traditional laxatives for mild to moderate constipation. Side effects are generally mild and include bloating and gas, particularly with higher doses. Thus, the use of prebiotics for adult constipation is scientifically validated with moderate to strong evidence.

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