Lactobacillus reuteri is a beneficial probiotic bacterium. These microorganisms reside in various natural environments, including the gastrointestinal tracts of humans and animals. L. reuteri is part of the lactic acid bacteria group, known for its ability to produce lactic acid through fermentation. While naturally present in some individuals, its levels can vary, and it is not found in everyone.
Natural Dietary Sources
L. reuteri can be found in unfermented foods, particularly plant-based options. Sweet potatoes, yams, artichokes, and beans are examples of carbohydrates that may contain this bacterium.
Beyond plant-based items, L. reuteri has also been identified in various traditional dairy and meat products. Its presence in these foods is generally due to its natural occurrence in the animal kingdom, where it is commonly found in the gastrointestinal tracts of healthy sheep, chickens, pigs, and rodents. The specific strain and quantity of L. reuteri can differ depending on the food source and its origin.
Fermented Foods
Fermented foods are a significant source of L. reuteri. Yogurt is a well-known fermented dairy product that can be rich in L. reuteri. Choosing unsweetened varieties may offer more probiotic benefits.
Similarly, kefir, another fermented dairy product, also contains L. reuteri. Beyond dairy, lactic acid fermented vegetables like sauerkraut and certain types of pickled cucumbers are recognized sources.
Sourdough bread is another fermented food where L. reuteri can be present. Additionally, some varieties of cheese, such as Cheddar and Parmigiano Reggiano, are part of the non-starter lactic acid bacteria group that includes L. reuteri. Other fermented foods like miso and kimchi are also potential sources. When selecting fermented foods, looking for labels that indicate “live and active cultures” can help ensure the presence of beneficial bacteria.
Promoting L. Reuteri Through Diet and Lifestyle
Beyond consuming foods that directly contain L. reuteri, dietary habits can influence the diversity of your gut microbiota, supporting beneficial bacteria. Eating a diet rich in fiber, including fresh fruits, vegetables, whole grains, nuts, and seeds, can promote a diverse gut microbiome. These high-fiber foods act as prebiotics, providing nourishment for beneficial bacteria already present in the gut.
Minimizing unnecessary antibiotic use is another consideration, as antibiotics can adversely affect the gut microbiome by inhibiting the growth of beneficial bacteria like L. reuteri. For individuals looking to increase their intake, L. reuteri is also available in dietary supplement form. These supplements typically come in capsules or powder and can be considered as a complementary option.