Lactiplantibacillus plantarum is a beneficial bacterium known for its resilience. Previously named Lactobacillus plantarum, this microorganism underwent a name change after genomic analysis, though many products still use its former designation. It is a probiotic, a category of live microorganisms that can provide health benefits when consumed in sufficient amounts. First isolated from human saliva, L. plantarum is considered a “nomadic” organism because it thrives in many environments, from the human body to fermented foods.
Natural Habitats and Food Sources
Lactiplantibacillus plantarum is a natural and widespread inhabitant of the human body, found commonly in the gastrointestinal tract and saliva. Its ability to survive the acidic conditions of the stomach and colonize the intestines makes it a persistent member of the human microbiome. This bacterium’s presence in the body is adapted to these environments, where it interacts with other microorganisms and the host’s own cells.
Beyond the human body, L. plantarum is found in a variety of fermented foods, where it is often a driver of the fermentation process. This bacterium is abundant in fermented vegetables like sauerkraut and kimchi, where it contributes to the tangy flavor and preservation. It is also instrumental in the creation of sourdough bread, helping to develop its complex taste profile. The presence of L. plantarum extends to other fermented products like certain cheeses, brined olives, and dadiah, a traditional fermented buffalo milk from Indonesia.
Health Benefits of Plantarum
The benefits of Lactiplantibacillus plantarum relate to digestive health. It has been shown to help manage symptoms associated with Irritable Bowel Syndrome (IBS), such as bloating and abdominal discomfort. The bacterium works by balancing the microbial community in the gut and can suppress the growth of gas-producing bacteria, contributing to more regular and comfortable digestion.
This probiotic also plays a role in supporting the body’s immune functions. By interacting with the cells of the intestinal lining, L. plantarum can influence immune responses. Its presence helps to fortify the gut’s natural defenses, which is a significant part of the body’s overall immune system.
Emerging research suggests the benefits of L. plantarum may extend beyond the gut. Some studies indicate it possesses antioxidant activities, which help neutralize unstable molecules in the body. There is also interest in its potential to influence cholesterol levels, as certain strains have been observed in animal studies to reduce cholesterol and triglyceride levels. Research has also pointed to a role in the gut-brain axis, with experiments showing it may influence brain-derived neurotrophic factor (BDNF), a molecule involved in brain health and mood regulation.
Role in the Gut Microbiome
Lactiplantibacillus plantarum exerts its influence within the gut through several actions. One feature is its ability to adhere to the intestinal walls, which allows it to establish a stable population. By occupying space on the intestinal lining, it competes with potentially harmful bacteria for nutrients and attachment sites, a process known as competitive exclusion.
This bacterium also contributes to the integrity of the gut barrier, which controls what gets absorbed into the bloodstream. L. plantarum has been shown to help strengthen this barrier by maintaining tight junctions between intestinal cells. A stronger barrier prevents unwanted substances, like toxins and undigested food particles, from leaking through and triggering inflammation.
Furthermore, L. plantarum produces compounds that are beneficial to the host. As it ferments dietary fibers, it produces short-chain fatty acids (SCFAs), such as butyrate, propionate, and acetate. These molecules serve as a primary energy source for the cells lining the colon. It can also produce its own antimicrobial substances, helping to control the growth of less desirable microbes.
Supplementation and Safety Considerations
Lactiplantibacillus plantarum is widely available as a probiotic supplement. It is sold either as a single-strain product or as part of a multi-strain formula that includes other beneficial bacteria. The strength is listed in colony-forming units (CFU), which indicates the number of viable bacteria per dose.
This bacterium is considered safe for consumption by healthy individuals, with a long history of use in fermented foods. When first introducing L. plantarum supplements, some people may experience minor, temporary side effects. These can include mild gas or bloating as the digestive system adjusts to the changes in the gut microbiome.
It is advisable to consult with a healthcare professional before starting any new supplement regimen. This is particularly important for individuals who are pregnant, nursing, or have a compromised immune system. A healthcare provider can offer personalized advice and ensure that supplementation is appropriate for an individual’s specific health circumstances.