Which Yogurt is Best for Constipation Relief?

December 1, 2025 •

4 min read

According to a 2014 meta-analysis in the American Journal of Clinical Nutrition, probiotics can significantly increase stool frequency and improve stool consistency, making yogurt a potent ally against digestive issues. This guide will help you determine which yogurt is best for constipation by examining key ingredients and identifying the most effective strains.

Quick Summary

An in-depth guide to choosing the most effective yogurt for constipation by analyzing probiotic strains, fiber content, and sugar levels. Includes a comparison of popular yogurt types, expert advice, and FAQs on improving bowel regularity.

Key Points

Choose Yogurt with Live Cultures: Always select yogurts labeled "live and active cultures" to ensure the presence of beneficial probiotics.
Specific Strains are Key: Look for probiotic strains like Bifidobacterium lactis (BB-12® or Bifidus Regularis) and Lactobacillus rhamnosus (LGG®), which are specifically linked to improved bowel function.
Limit Added Sugar: Excessive sugar can feed harmful bacteria in the gut; opt for plain, unsweetened yogurt and add your own fruit or fiber.
Consider Kefir for More Potency: Kefir, a fermented milk drink, often contains a wider variety and higher concentration of probiotics than regular yogurt, offering a stronger boost to gut health.
Add Fiber for a Synergistic Effect: Pairing your probiotic yogurt with fiber-rich ingredients like chia seeds, flax seeds, or fruit creates a synbiotic effect that greatly enhances constipation relief.
Consistency is Crucial: Regular, daily consumption of probiotic yogurt or kefir is necessary to maintain a healthy gut microbiome and support consistent bowel movements.

Understanding the Link Between Yogurt and Constipation

Constipation is a common and uncomfortable digestive issue, but certain foods can help alleviate symptoms. Yogurt's primary benefit for constipation comes from its live and active cultures, or probiotics, which are beneficial microorganisms. A healthy gut microbiome is crucial for regular bowel movements. An imbalance in the gut flora, known as dysbiosis, is often linked to digestive problems. Probiotics work by restoring this balance, promoting gut motility, and increasing the water-holding capacity of stool, making it softer and easier to pass.

Key Factors for Choosing the Right Yogurt

Not all yogurts are created equal when it comes to digestive health. To get the most benefits, consider these crucial factors when selecting a product at the store.

Look for Live and Active Cultures

The presence of live and active cultures is non-negotiable. While all yogurts contain some cultures initially, the quantity and variety can differ significantly due to processing and storage. Always check the label for the phrase “live and active cultures” to ensure you’re getting the beneficial bacteria needed to populate your gut.

Prioritize Specific Probiotic Strains

Certain bacterial strains are more effective at targeting constipation. Research has identified several powerful contenders:

Bifidobacterium animalis subsp. lactis: Commonly known as BB-12® or often included in Danone's Activia line, this strain has been proven to enhance intestinal regularity.
Lactobacillus rhamnosus (LGG®): This highly-documented strain is known for its ability to improve bowel function and overall gut health.
Lactobacillus acidophilus: A widely-used probiotic that contributes to a balanced gut flora.
Bifidobacterium longum: A strain that aids in overall digestive health and function.

Choose Low or No Added Sugar Options

Flavored yogurts are often loaded with sugar, which can counteract the benefits of probiotics. Harmful bacteria can thrive on sugar, disrupting the delicate balance of your gut microbiome. Opt for plain, unsweetened varieties and add natural sweetness with fruit or a drizzle of honey. Brands often offer “Zero Sugar” or plain versions that provide the benefits without the detrimental additives.

Seek Added Fiber (Prebiotics)

For an extra boost, some yogurts are enriched with fiber, which acts as a prebiotic. Prebiotics are the non-digestible dietary fibers that serve as food for the beneficial probiotics, helping them thrive. Studies show that fiber-enriched yogurt can significantly improve symptoms of functional constipation. Look for yogurts containing added ingredients like polydextrose or a specific blend of prebiotics.

Comparison Table: Yogurt vs. Kefir for Constipation

While yogurt is a great option, kefir is another fermented dairy product worth considering. Here is a comparison to help you choose.


Feature	Yogurt	Kefir	Best For
Probiotic Diversity	Typically contains 2–5 live and active cultures.	Features a wider variety of probiotic strains (up to 30) including yeasts and bacteria.	Maximizing the variety of beneficial gut bacteria.
Probiotic Count (CFU)	Generally averages around 6 billion CFUs.	Significantly higher, often containing 25–50 billion CFUs.	A more potent probiotic dose for targeted relief.
Consistency	Creamy and thicker, comes in a wider variety of textures (e.g., Greek, regular).	Thinner, pourable, and tangy, making it ideal for smoothies or drinking.	Those who prefer a thicker texture or enjoy adding yogurt to meals.
Lactose Content	Can contain notable amounts of lactose, but fermentation reduces it.	Fermentation significantly reduces lactose, potentially making it gentler for those with lactose sensitivity.	Individuals with lactose sensitivity.
Constipation Relief	Effectively improves regularity, particularly with strains like Bifidobacterium lactis.	Studies show noticeable reduction in constipation within weeks of daily consumption.	Strong evidence for both, but kefir's higher probiotic count gives it an edge.

How to Incorporate Yogurt into Your Diet

To effectively use yogurt for constipation, consistency is key. A daily intake can help sustain a healthy gut flora. Here are some ways to incorporate it into your routine:

Breakfast: Mix plain, probiotic-rich yogurt with high-fiber fruits like berries, kiwi, or mango and add a tablespoon of chia or flax seeds for a powerful, gut-friendly start to your day.
Smoothies: Blend kefir or yogurt with prune juice and spinach for a concentrated dose of probiotics and fiber.
Snack: Enjoy a bowl of plain Greek yogurt topped with nuts or seeds for added texture and nutrients.
Ingredient Swap: Use plain yogurt or kefir as a substitute for sour cream or mayonnaise in dips and dressings.

Other Considerations for Digestive Health

While yogurt can be an excellent aid, it should be part of a broader strategy for preventing and relieving constipation. Always remember to stay hydrated, increase your overall fiber intake from fruits, vegetables, and whole grains, and maintain regular physical activity. For severe or persistent symptoms, consulting a healthcare provider is recommended.

Conclusion

For those seeking the best yogurt for constipation, the most effective choice is an unsweetened, low-sugar product containing a diverse range of live and active probiotic cultures, such as those from the Lactobacillus and Bifidobacterium families. Brands like Activia, Chobani, and Vaalia offer options with well-documented strains proven to improve bowel regularity. Kefir, with its greater probiotic diversity and CFU count, is an even more potent fermented option for tackling digestive issues. Paired with a high-fiber diet and proper hydration, incorporating the right yogurt can be a delicious and effective step toward better digestive health.

Visit the Chr. Hansen The Probiotics Institute for more information on probiotic strains like LGG® and BB-12®

Frequently Asked Questions

No, not all yogurts are effective. Only yogurts containing live and active probiotic cultures can help. Avoid those with high amounts of added sugar, as this can negatively impact gut health and counteract any benefits.

The effects can vary depending on the individual and the specific probiotic strains consumed. Some studies have shown an increase in bowel frequency within one to four weeks of consistent, daily intake.

For constipation relief, the presence of specific probiotic strains is more important than the yogurt style. Both Greek and regular yogurts can be effective, but many quality Greek yogurts (like Chobani and Fage) contain ample live and active cultures. Always check the label.

There is no definitive "best" time, but taking it consistently is most important. Some people find it beneficial to have it with breakfast to start their day with a dose of probiotics. Eating it with high-fiber foods can also enhance the effect.

In some cases, particularly for individuals with lactose intolerance, the dairy in yogurt can cause digestive upset. However, fermentation reduces lactose, and kefir may be a better option for sensitive individuals. For most people, a probiotic yogurt is unlikely to worsen constipation.

Prebiotics are non-digestible fibers that serve as food for the probiotic bacteria in your gut. Combining probiotics (from yogurt) with prebiotics (from foods like chia seeds, flaxseeds, or certain fruits) creates a powerful synbiotic effect that enhances the probiotics' benefits for digestion.

Kefir often contains a wider variety and higher quantity of probiotic strains compared to yogurt, making it potentially more potent for improving gut health and relieving constipation. However, both are excellent options, and personal preference for taste and texture should be considered.