The term “plantarum probiotic” refers to products containing Lacticaseibacillus plantarum, a beneficial bacterium. This microorganism is widely recognized for its use as a probiotic. Its widespread presence and potential for supporting human well-being have led to its increasing incorporation into supplements and fermented foods.
Understanding Lacticaseibacillus plantarum
Lacticaseibacillus plantarum, previously known as Lactobacillus plantarum, is a gram-positive, rod-shaped bacterium. It is a facultative anaerobe, meaning it can survive and grow with or without oxygen. This bacterium is resilient, thriving in a wide pH range (typically 3.4 to 8.8) and a temperature range (12°C to 40°C).
It commonly inhabits fermented foods such as sauerkraut, kimchi, pickles, brined olives, sourdough, and some cheeses and fermented meats. Lacticaseibacillus plantarum is also a common resident of the human gastrointestinal tract, mucous membranes, and saliva.
How Lacticaseibacillus plantarum Supports Health
Lacticaseibacillus plantarum offers several health benefits, particularly concerning digestive health. It supports gastrointestinal function and may alleviate symptoms of digestive complaints, including irritable bowel syndrome (IBS). Studies indicate it can help reduce abdominal pain, bloating, and flatulence, and promote regularity. This bacterium contributes to a balanced gut flora by increasing microbial diversity and reducing harmful bacteria, which enhances the gut’s resistance to infections.
It also plays a role in immune system modulation. It supports immune function by influencing immune cells and cytokine production. Specifically, it can stimulate the production of T regulatory (Treg) cells, which are important for balancing immune responses and preventing excessive inflammation. This probiotic also improves mucosal immunity, offering a defense against infections.
Research suggests a connection between Lacticaseibacillus plantarum and mental well-being, highlighting the gut-brain axis. Supplementation with this probiotic has been associated with improvements in mood, including reductions in feelings of sadness, anger, and fatigue. Some studies have also indicated potential benefits for cognitive function, such as improved attention span in individuals with mild cognitive impairment. Lacticaseibacillus plantarum may also contribute to better sleep quality.
Lacticaseibacillus plantarum exhibits anti-inflammatory effects, relevant in managing chronic conditions such as inflammatory bowel disease (IBD). It has been observed to reduce inflammation in the gut, potentially providing relief for those with IBD and ulcerative colitis. This bacterium’s capacity to regulate inflammation extends to metabolic disorders like obesity and diabetes. It also possesses antioxidant activities, helping to reduce oxidative stress in the body.
Mechanisms of Action
Lacticaseibacillus plantarum contributes to health through several biological mechanisms within the gut. One way it acts is through competitive exclusion, where it outcompetes harmful bacteria for nutrients and attachment sites on the gut lining. This helps to maintain a balanced microbial environment and inhibit the growth of pathogenic microorganisms.
The bacterium also produces a variety of beneficial compounds. These include organic acids, such as lactic acid, which lower the pH of the gut, creating an unfavorable environment for many harmful bacteria. Lacticaseibacillus plantarum also produces short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate, which serve as an energy source for intestinal cells and contribute to immune regulation and inflammatory response. It also produces bacteriocins, antimicrobial peptides that directly inhibit the growth of specific undesirable bacteria.
Lacticaseibacillus plantarum interacts with the gut lining to strengthen its integrity. It can enhance the expression of tight junction proteins, such as ZO-1 and Claudin-1, which are structures that seal the spaces between intestinal cells, thereby reducing gut permeability. This action helps to prevent unwanted substances from crossing the intestinal barrier into the bloodstream. The bacterium also promotes the formation of mucin, a key component of the protective mucus layer that lines the gut. These combined effects support a robust intestinal barrier, essential for overall health.
Choosing and Using Lacticaseibacillus plantarum
Incorporating Lacticaseibacillus plantarum into one’s diet can be achieved through various sources. It is naturally present in many fermented foods, including sauerkraut, kimchi, pickles, brined olives, and certain dairy products like fermented milk and some cheeses. Consuming these foods regularly can contribute to the intake of this beneficial bacterium.
For those seeking a more concentrated or consistent intake, Lacticaseibacillus plantarum is widely available in probiotic supplements. These supplements come in different forms, such as capsules, tablets, or powders. Dosage recommendations can vary significantly depending on the specific product and its intended use, often ranging from a few million to several billion colony-forming units (CFUs) per day. It is advisable to follow dosage instructions on product packaging or consult a healthcare professional for personalized guidance.
Lacticaseibacillus plantarum is considered safe for most individuals, though mild and temporary side effects like gas or bloating may occur. These effects usually subside as the body adjusts. Certain precautions are advisable; individuals with compromised immune systems, those undergoing immunosuppressive therapy, or those with a history of severe allergies to probiotic bacteria should exercise caution and consult a healthcare provider before use. Pregnant or breastfeeding individuals and those with underlying medical conditions or taking prescription medications should also seek medical advice before beginning supplementation.