Lactobacillus plantarum is a common bacterium found in the human gut and fermented foods. It is a probiotic, a “good” bacteria that supports overall health. This microorganism aids digestive processes and maintains a balanced internal environment.
Natural Sources and Supplements
Lactobacillus plantarum naturally occurs in a variety of fermented foods, making it accessible through diet. Examples include sauerkraut, a fermented cabbage dish; kimchi, a traditional Korean fermented vegetable side dish; and pickles, specifically those that are lacto-fermented. Sourdough bread, certain plant-based yogurts, brined olives, and some cheeses also contain this bacterium.
These foods acquire Lactobacillus plantarum through fermentation, where the bacteria convert sugars into lactic acid. Lactic acid acts as a natural preservative and contributes to the distinct flavors. Beyond dietary sources, Lactobacillus plantarum is available in probiotic supplements. Supplements offer a more concentrated form, providing specific strains and higher colony-forming unit (CFU) counts.
Key Health Benefits
Lactobacillus plantarum offers several scientifically supported health benefits, particularly concerning digestive wellness. It has been shown to alleviate symptoms associated with Irritable Bowel Syndrome (IBS), such as reducing bloating, gas, and constipation, and supporting gut motility. This bacterium helps normalize digestive functions for individuals with IBS.
It also contributes to immune system support by interacting with the immune cells present in the gut. Lactobacillus plantarum can help defend the immune system, reducing the risk of certain infections, including those affecting the airways. This probiotic also enhances antioxidant uptake, bolstering immune resilience.
Regarding nutrient absorption, Lactobacillus plantarum assists in breaking down food in the gut, which facilitates the easier absorption of nutrients by the body. Studies show it can improve the absorption of specific nutrients like iron, with one study noting a 50% improvement in iron absorption in women who consumed a probiotic-infused fruit drink.
The bacterium exhibits antioxidant activity, producing compounds that help combat oxidative stress in the body. This includes shielding the intestinal wall from toxic substances like cadmium, aluminum, and copper. Furthermore, research indicates a potential role for Lactobacillus plantarum in managing cholesterol levels, showing a small but measurable reduction in cholesterol.
A connection between gut health and mental well-being, known as the gut-brain axis, suggests that Lactobacillus plantarum may influence mood. Some studies indicate its potential to alleviate stress and anxiety, and it may also help regulate mood and improve depression by reducing brain inflammation.
How it Supports Your Health
Lactobacillus plantarum exerts its beneficial effects through several interconnected mechanisms within the gut. One way it supports health is through competitive exclusion, where it outcompetes harmful bacteria for resources and attachment sites on the intestinal lining. This prevents pathogenic bacteria from establishing and proliferating.
The bacterium also produces beneficial compounds that contribute to a healthy gut environment. These include short-chain fatty acids (SCFAs) like lactate, acetate, and butyrate, which serve as an energy source for intestinal cells and influence gut health. L. plantarum also produces bacteriocins, antimicrobial peptides that inhibit undesirable microorganisms.
Lactobacillus plantarum actively modulates the gut microbiota, helping to maintain a balanced and diverse ecosystem of microorganisms in the intestines. This balance is important for digestive function and health. It also plays a role in strengthening the gut barrier by maintaining the integrity of the intestinal lining. This barrier acts as a protective shield, preventing harmful substances from entering the bloodstream.
Choosing and Using Lactobacillus plantarum
When considering a Lactobacillus plantarum supplement, several factors warrant attention to ensure effectiveness and safety. Checking the colony-forming unit (CFU) count is important, as it indicates the number of live bacteria in each dose. Typical daily doses range from 500 million to 20 billion CFUs. Reputable brands often provide information on strain specificity, which can be relevant as different strains may offer varying benefits.
Storage instructions should be followed carefully, as many probiotic supplements require refrigeration to maintain the viability of the live bacteria. General dosage guidelines suggest taking the supplement daily for up to three months, although specific dosages can vary based on the product and the intended health purpose.
Potential side effects of Lactobacillus plantarum are generally mild and temporary, such as gas, bloating, or changes in bowel habits, especially when first beginning supplementation. These symptoms typically subside as the body adjusts. There are certain contraindications; individuals with weakened immune systems, such as those undergoing chemotherapy or with HIV infection, should consult a healthcare professional before use due to a small risk of infection. It is advisable to discuss any new supplement with a healthcare provider to ensure it aligns with individual health needs.