Probiotics are beneficial microorganisms that, when consumed in adequate amounts, contribute positively to overall well-being. These live bacteria and yeasts primarily support a balanced gut environment, which in turn influences various bodily functions. This article will focus on two widely recognized types of these beneficial microbes: Lactobacillus and Bifidobacterium, exploring their unique contributions to human health.
Meet Lactobacillus and Bifidobacterium
Lactobacillus and Bifidobacterium are prominent bacteria frequently incorporated into probiotic products. These microorganisms naturally reside within the human body, particularly populating the gastrointestinal tract. They are considered beneficial due to their role in maintaining a balanced microbial community within the gut.
These two bacterial groups are often found together in probiotic formulations because they possess complementary actions that support gut health. Both genera produce lactic acid as a significant metabolic byproduct, which helps create a slightly acidic environment in the gut. This acidity can discourage the growth of less beneficial bacteria, promoting a more favorable microbial balance.
How These Probiotics Support Your Health
Lactobacillus and Bifidobacterium contribute to digestive wellness by aiding various processes within the gut. Certain strains, such as Bifidobacterium lactis and Lactobacillus acidophilus, assist in breaking down dietary fiber and digesting lactose, which can reduce digestive discomforts like bloating and gas. They also play a role in managing symptoms of irritable bowel syndrome (IBS), including abdominal pain and irregular bowel movements. These probiotics help maintain the integrity of the intestinal barrier, preventing harmful substances from entering the bloodstream.
Beyond digestive support, these bacteria are involved in modulating the body’s immune system. Many immune cells reside in the gut, and the balance of gut bacteria influences their function. Specific strains like Lactobacillus rhamnosus and Bifidobacterium lactis have been shown to enhance immune responses, potentially increasing resistance to infections such as the common cold. Bifidobacterium strains can reduce levels of pro-inflammatory cytokines while increasing anti-inflammatory ones, contributing to a more balanced immune response.
The influence of Lactobacillus and Bifidobacterium extends to the gut-brain axis, a communication pathway between the digestive system and the brain. Research indicates that gut microorganisms produce neurotransmitters like serotonin, dopamine, and GABA, which are involved in regulating mood, anxiety, and stress. Strains such as Lactobacillus helveticus and Bifidobacterium longum have been studied for their potential to alleviate symptoms of anxiety and depression by positively impacting this axis.
Finding Probiotics in Food and Supplements
Many fermented foods naturally contain Lactobacillus and Bifidobacterium. Yogurt with “live and active cultures” is a common source. Kefir, a fermented milk drink, often contains a broader diversity of probiotic strains than yogurt.
Other fermented options include sauerkraut and kimchi, which are fermented cabbage dishes rich in probiotics, fiber, and antioxidants. When selecting these foods for probiotic benefits, choose unpasteurized versions, as heat processing can destroy the live bacterial cultures. Miso and tempeh, fermented soy products, also offer these beneficial microorganisms.
Probiotic supplements provide a concentrated way to introduce Lactobacillus and Bifidobacterium into the diet. When choosing a supplement, look for products that specify the genus, species, and strain of the bacteria, such as Lactobacillus rhamnosus GG or Bifidobacterium animalis subsp. lactis BB-12, as benefits are often strain-specific. Colony-forming units (CFUs) indicate the number of live microorganisms, with many products containing between 1 billion to 10 billion CFUs per dose for general health maintenance. It is also important to check the expiration date to ensure the listed CFU count remains viable through the product’s shelf life, and some products require refrigeration to maintain bacterial viability.
Important Considerations for Probiotic Use
When first incorporating probiotics into your routine, some individuals may experience mild and temporary digestive symptoms. These can include gas, bloating, or changes in bowel movements, such as mild constipation or increased thirst. These effects typically subside within a few days to a few weeks as the body adjusts to the new microbial balance in the gut.
It is advisable to consult a healthcare professional before starting probiotic supplementation, particularly for individuals with compromised immune systems, severe underlying health conditions, or those recovering from major surgery. While generally considered safe for most people, an individual’s response to probiotics can vary depending on their unique gut microbiome and overall health status. If any symptoms persist, become severe, or cause concern, discontinuing use and seeking medical advice is recommended.