Here’s why more probiotics might not be the key to good gut health—and what to take instead
A naturopathic doctor shares her advice for finding the right gut health supplements to support your specific needs to get you on track to good gut health.
Here’s why more probiotics might not be the key to good gut health—and what to take instead
A naturopathic doctor shares her advice for finding the right gut health supplements to support your specific needs to get you on track to good gut health.
Gut health has been one of the most-buzzed about wellness topics of the last decade, and judging by the probiotic everything (from kombucha to cereal) lining the shelves at grocery stores, the response du jour to people’s gut issues has been to pile on the bacteria.
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But what if all that good-for-you bacteria may not actually help you? According to Audrey Ross, naturopathic doctor and senior national educator at Country Life Vitamins, more isn’t always better when it comes to probiotics.
“The myth is that the more CFUs of probiotics you put in your body the better, as evident when you look at how probiotics are being marketed today with the focus on bacteria counts,” Ross says. “People have that tendency to look for quick fix instead of getting to the root cause, which takes a little more time and effort.”
So how, exactly, are you supposed to figure out the right way to support your gut health? Ross is sharing her advice—including finding the right Gut Connection™ by Country Life® gut health supplements to support your specific needs—to get you on track to good gut health, for real.
Scroll down for her advice on improving your digestion situation, including the gut health supplements that can help.
Photo: Country Live Vitamins
1. Stay balanced
Instead of just loading up on probiotics (seriously, you probably don’t need them in your cereal), Ross recommends a three-pronged approach, starting with remembering that keeping your gut healthy is a balancing act between probiotics and the prebiotics they feed on.
“Our microbiome is like our fingerprint—each one of us has a unique complex of bacteria in our body, all in a very delicate balance,” Ross says. “But, over time, many factors may affect the delicate balance in your gut, such as antibiotic usage, poor diet choices and age.”
2. Give yourself a gut-health assessment
Preserving that equilibrium is where the second step of the process comes into play: getting to the bottom of what could be causing any gut discomfort you might be experiencing. Solving that riddle could involve working with a professional, but Ross says you can learn a lot just by pausing to listen to your body.
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“Honestly evaluating your diet and lifestyle will often lead you to some changes you can make that will benefit your gut as well as your overall health,” she says. “Do you have high stress levels? Are you eating a balanced diet? Too much sugar? Are you getting enough sleep?”
Run yourself through a personal wellness check-up, and think about the areas where you can improve. As you start to make changes, Ross recommends journaling how you feel so you can track any improvement. Figuring out where you need the most support is key for step three.
3. Choose your supplements
Now that you’ve identified some of the potential culprits for your digestive woes, you’re ready for the final part of the process: picking out the gut health supplements that can best help with your concerns.
All eight Gut Connection supplements contain a prebiotic yeast fermentate that research has shown can help balance gut bacteria, Ross says, and it’s combined with other clinically researched ingredients to support various needs like stress, sleep, immunity, and more so you can choose the right one for you.*
“When you are nourishing your gut you then can absorb and utilize your nutrients better,” Ross says. “And when you take researched nutrients with positive results, it may help you feel better in many ways.*”
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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Constipation is more than just "trouble going"—it's a common digestive issue where bowel movements feel infrequent, difficult to pass, or incomplete. Because a variety of symptoms can result from constipation, it stands to reason that not all constipation is the same. In fact, there are several unique types of constipation—all with different causes and treatments.
If one of your goals this year is to prioritize your gut health, figuring out the type of constipation that you are dealing with is a great way to start. To help unpack the different types and what might be causing them, we spoke with a gut health dietitian and gastroenterologist. Read on to hear their advice—especially on how to get your gut moving again.
6 types of constipation and how to treat them
Before this article, you might not have even known that different types of constipation exist—but they do! In medicine, the subtypes are broken down by a checklist called theROME IV criteria, which healthcare providers use to determine whether people have a disorder relating to the gut-brain connection, such as irritable bowel syndrome (IBS). Conditions like IBS are tricky to diagnose because scans and tests (such as endoscopies or colonoscopies) don't show that anything is wrong with the gastrointestinal tract. This is where criteria like the ROME IV checklist help; it goes over the very real symptoms that people with these gut disorders experience.
According to the ROME IV criteria, there are four main types of constipation, which include:
Functional constipation: What we typically think of when we talk about constipation (infrequent, hard stools).
Irritable bowel syndrome—constipation subtype (IBS-C): Where constipation is present with pain as a predominant feature.
Medication-induced constipation: Constipation induced by medications such as opioids (a class of drugs that slow the bowels down).
Constipation caused by defecation disorders1: Constipation caused by the dyscoordination of muscles needed to have a proper bowel movement.
Slow transit constipation2: Constipation caused by slow movement of food and stool through the intestines.
Constipation caused by inadequate energy intake: Constipation caused by not eating enough food, which yes, can 100 percent happen.
Curious to know which type you have? We've broken down the most common symptoms of each to help you figure it out.
1. Functional Constipation
"Functional constipation is constipation to which we don't actually have an explanation," says Hardy. She notes that while a low-fiber diet and lifestyle factors (like not getting daily exercise) can cause it, some people's bowels are inherently slower, which leads to constipation symptoms like straining, hard and lumpy stools, a feeling of incomplete evacuation, or blockage of the bowels.
How to treat it
"With all types of constipation, but especially functional constipation, I like to start with eating more fiber, incorporating a "constipation superfood" (more on that later), and adding a fiber supplement," says Hardy. She adds that while these strategies give you the most bang for your buck, some people need to layer on other strategies.
If this does not work, Dr. Robbins notes that providers may prescribe other types of medication like linaclotide (a medication for IBS-C that draws fluid to the bowels) or prucalopride (a chronic constipation medication that stimulates the muscles in your gut to get poop moving more efficiently) may be necessary.
2. IBS-C
Irritable bowel syndrome—constipation subtype, also known as IBS-C, is when constipation and pain are the predominant symptoms of your IBS, says Hardy. "IBS is considered a diagnosis of gut-brain interaction," she explains. Our gut and brain are highly connected through our nervous system. "In IBS, how we regulate and sense digestion via our nervous system is not working as it should," she notes.
Hardy notes that there are many reasons for this, but the dysregulation can lead to the perception of pain—especially if your gut is full of stool, which is essentially what happens when your intestines are backed up since stool hasn't moved as it normally should.
How to treat it
Hardy says IBS-C is treated similarly to functional constipation, but another avenue to consider is trying the low-FODMAP diet. This specialized diet, which involves reducing the amount of gas-producing foods you consume (think: beans and broccoli), has been proven effective for managingIBS-related pain3 in recent studies. Another option for managing IBS-C pain is to use medications that specifically work to reduce pain perception in the gut alongside resolving constipation, says Hardy.
Dr. Robbins adds that taking a daily probiotic can help some people with IBS-C, while other people might benefit from things like talk therapy, as stress4 can be a huge trigger for IBS symptoms. This is why dealing with stress—through therapy or things like meditation and exercise—may help improve your gut health.
Hardy explains that while diet and lifestyle can be helpful, most often, medications are needed to manage this type of constipation. "A type of medication called 'opioid receptor antagonists' is most often used because they block opioids from having their slowing effects on the bowels," she adds.
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Dr. Robbins also says that laxatives can be used to treat this type of constipation, too, as long as it doesn't negatively interact with what you're already taking. That said, always check in with your healthcare provider before adding laxatives to your routine.
4. Constipation caused by defecation disorders
"This subtype of constipation is often caused by the discoordination of the muscles needed to have a proper bowel movement," explains Hardy. She adds that while this subtype of constipation isn't often talked about, it's actually extremely common.
To have a bowel movement, many body systems have to work together. "From generating proper pressure in the abdomen (i.e., intra-abdominal pressure5) to relaxing the pelvic floor muscles and coordinating the sphincter that helps move stool through—all of it is important for having a bowel movement," says Hardy. So if these systems are not working properly, your gut motility may take a hit.
How to treat it
Diet and lifestyle can help this type of constipation, but it's not often enough to completely solve the issue. Instead, "treatment that emphasizes pelvic floor therapy, such as biofeedback training to retrain muscle coordination, or behavioral strategies, such as using a foot stool to elevate the feet during a bowel movement, are also helpful," says Dr. Robbins.
Dr. Robbins also says that while laxatives may provide temporary relief, they're not a long-term solution for this type of constipation. Your healthcare provider can help you come up with other relief options.
5. Slow transit constipation
While not part of the ROME IV criteria for constipation, Hardy explains that constipation caused by slow movement of food and stool through the intestines is important to consider. "While this type can overlap with defecation disorders and functional constipation," she explains, "slow transit constipation can also be caused by structural abnormalities like an extra long colon6 or organ prolapses." These types of issues are most often discovered through tests like colonoscopies, endoscopies, or MRI scans.
How to treat it
Hardy explains that for most people with this type of constipation, proper nutrition (such as eating enough high-fiber foods and drinking plenty of fluids) and in some cases, medication, can be effective treatments. Treating other underlying causes, like prolapse, will also require visiting with your healthcare provider.
6. Constipation caused by inadequate food intake
"Not eating enough can exacerbate constipation and deserves its own spotlight," says Hardy, "as the management differs from other subtypes." She explains that with the rise in popularity of restrictive diets, high levels of exercise, and certain weight-loss medications, she's also seeing a lot more constipation in her clients, mainly due to this lack of nutrition.
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"Our intestines move by way of muscle, and we need to ensure that muscle is getting adequate energy to function," she explains. She adds that when people are following extremely restrictive diets, they often struggle to hit their fiber targets, which can slow the bowels and worsen constipation.
How to treat it
Making sure you are properly nourishing your body is the first line of treatment for this type of constipation. If you are having trouble meeting your daily intake goals, visiting a registered dietitian, who can offer guidance and support, is helpful. They can even help you build a meal plan that focuses on fiber and other top nutrient goals. Remember: Food is fuel—not just for your digestive system, but your entire body.
When Hardy works with clients who have constipation, she uses three main strategies to help them poop more regularly: fiber supplements, "constipation superfoods," and a structured bathroom schedule.
For fiber supplements in particular, Hardy says two specific types—psyllium and partially hydrolyzed guar gum (PHGG)—are like sponges. "They hold onto water so [waste] can move through quickly and at the right consistency." But if fiber supplements end up worsening your bloating and constipation, you could be too backed up with stool, in which case she recommends talking with your healthcare provider to help resolve this.
There's also the option of incorporating more "constipation superfoods," i.e., any fiber-filled food that's going to help your bowel move more easily. Hardy says these include:
"When adding these in, don't forget to hydrate!" Hardy recommends. Staying properly hydrated can help prevent the extra fiber from causing gas or bloating.
Finally, Hardy recommends developing a bathroom routine. "About one hour before a bowel movement, your gut motility starts picking up," she explains. She notes that this typically happens in the morning after you first eat. When you first notice the sensation to "go," Hardy recommends taking a moment to do the following:
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Take five deep belly breaths. This stretches your diaphragm down and relaxes your pelvic floor to prepare your body for a bowel movement. She adds that if you can do this in a sumo squat position, it can be even more effective.
Get a stool or a Squatty Potty ($25). These devices help ensure your knees are above your hips, which can help facilitate a bowel movement more easily, says Hardy.
Another strategy that is often overlooked when it comes to constipation is stress management, says Dr. Robbins. "While we don't often realize it, psychological factors, including stress and anxiety, can significantly impact our bowel habits," she explains.
"While occasional constipation can often be managed with lifestyle and dietary changes,persistent or severe constipation may indicate an underlying condition that requires professional evaluation," says Dr. Robbins. She recommends speaking with a healthcare provider if your constipation lasts longer than three weeks, or if it's accompanied by any of the following symptoms:
Severe abdominal pain, bloating, or discomfort that doesn't improve when you have a bowel movement.
Blood in the stool.
Unexplained weight loss.
Persistent nausea or vomiting.
Sudden changes in bowel habits.
Hard, painful stools that cause tears or hemorrhoids.
If you've been constipated for longer than three weeks, or if any of the above symptoms accompany your constipation, it's best to speak with a healthcare provider to rule out serious causes of your constipation, such as colorectal cancer or inflammatory bowel disease.
Feyen, Bryan J, and Satish S C Rao. “Functional disorders of defecation: evaluation and treatment.” Current treatment options in gastroenterology vol. 10,3 (2007): 221-30. doi:10.1007/s11938-007-0015-1 ↩︎
Frattini, Jared C, and Juan J Nogueras. “Slow transit constipation: a review of a colonic functional disorder.” Clinics in colon and rectal surgery vol. 21,2 (2008): 146-52. doi:10.1055/s-2008-1075864 ↩︎
Black, Christopher J et al. “Efficacy of a low FODMAP diet in irritable bowel syndrome: systematic review and network meta-analysis.” Gut vol. 71,6 (2022): 1117-1126. doi:10.1136/gutjnl-2021-325214 ↩︎
Pellissier, S., and B. Bonaz. “The place of stress and emotions in the irritable bowel syndrome.” Vitamins and Hormones, 2017, pp. 327–354, https://doi.org/10.1016/bs.vh.2016.09.005. ↩︎
Milanesi, Rafaela, and Rita Catalina Aquino Caregnato. “Intra-abdominal pressure: an integrative review.” Einstein (Sao Paulo, Brazil) vol. 14,3 (2016): 423-430. doi:10.1590/S1679-45082016RW3088 ↩︎
Southwell, Bridget R. “Colon lengthening slows transit: is this the mechanism underlying redundant colon or slow transit constipation?.” The Journal of physiology vol. 588,Pt 18 (2010): 3343. doi:10.1113/jphysiol.2010.196121 ↩︎
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There are approximately five thousand days in the month of January—and yet somehow February (and its mid-month celebration of *all things love*) always creeps up on you. But don’t panic: The latest TikTok trend has you covered this Valentine’s Day, whether you’re showering your romantic partner, all your besties, or yourself with TLC.
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At 1.2 billion TikTok views and counting, bae baskets are making a major splash, and for good reason. The concept isn’t complicated: Put together a care package of sorts, filled with simple-but-swoon-worthy goodies that feel unique and personal to your recipient. It’s a super thoughtful (not to mention low-effort) way to show your A team you notice and care about the things that bring them joy—and the best part? It can be totally wallet-friendly, and definitely doesn’t seem like you waited until the last possible second to grab them a gift.
To get you inspired to build your own Valentine’s Day gift basket, we scoured the shelves at CVS—because nothing can beat the convenience of CVS if you’re a last-minute shopper—and rounded up eight essentials that anyone on your love list is guaranteed to appreciate and *actually* use. Think: cozy pillows for your favorite homebody, candles and beauty products for the self-care connoisseur, and plenty of sweet treats for, well, everyone.
Bonus: They’re all under $25—which you can brag about to your friends who love to budget, or keep as your best-kept secret (we won’t tell)—and with CVS ExtraCare, you can get additional savings and Extrabucks back on tons of Valentine’s Day finds. So grab a wicker box, a shower caddy, or a canvas bag, and start filling bae baskets for every love in your life (reminder: that includes you).
Start your bae basket with a festive and romantic base (extra points for one that fills up some space). This white, faux fur pillow is a fun seasonal add to any couch, bed, or cozy chair, and serves as an understated invitation to snuggle.
You can never have enough candles, and this soy blend—made with rose and tonka for a warm, sweet, and spicy scent that’ll linger in any space—serves as a reminder to relax and relish in a little self-care. Mood lighting, activated.
Keep the self-care session going strong with healing bath salts that help relax the body and moisturize the skin (and they smell like summertime). The hibiscus and berry extracts form a soothing foam and give the tub a red tint that feels *very* seasonally appropriate. Feeling fancy? Toss in some rose petals to really give your bath-themed basket some extra pizzazz.
There’s no greater love than BFF love—and adding friendship bracelets to your bae basket is a sweet way to acknowledge that. Gift your #1 this pack of eight, dish them out to your closest crew, or stack them all on your own wrist (because, ICYMI, it’s very cool to be your own best pal).
The TikToksphere loves bae baskets almost as much as it loves Stanley tumblers. Skip the investment and nestle this heart-fluttering dupe into your care package for better hydration on Valentine’s Day and beyond. Toss in a couple boxes of Sweethearts Conversation Hearts to round out the theme.
A new tube of lip tint will have all your beauty-loving besties blowing kisses. This long-lasting formula from Maybelline glides on smoothly and leaves a soft, matte finish on your pout—and it comes in 10 buildable and blendable shades. From February 9 to 15, you can get $6 Extrabucks when you buy two tubes, so go ahead and grab one for yourself.
No bae basket is complete without chocolate (yes, even for the S.O.s who claim they don’t like dessert). From coconut, to raspberry velvet, to sugar cookie, there’s a surprise filling for everyone in this box of 14 truffles.
No need to choose between chocolate or gummies this Valentine’s Day (or, um, ever). Instead, pair your Godiva chocolates with this heart-shaped carton of classic Haribo bears. With ExtraCare, you can buy one and get the second box 50 percent off. How sweet is that?
