The word “bacteria” has gotten a bad rap. All around us, companies advertise sprays and cloths and gels that promise to kill germs, viruses and bacteria. But not all bacteria are bad – especially the bacteria in the gut. In fact, we not only need these bacteria – we also need to care for and feed it so we can enjoy optimal health!
Get to know your gut bacteria
The human gut is home to trillions of microorganisms, collectively known as the gut microbiota. (Gut microbiota is fancy for the microorganisms, including bacteria, archaea, fungi and viruses, that live in our digestive tracts.)
These microorganisms play a crucial role in maintaining our health by performing a variety of functions, including digesting food, producing vitamins and other essential nutrients, regulating the immune system, and protecting against pathogenic bacteria.
The composition of the gut microbiota is influenced by various factors, including genetics, diet, age and lifestyle. When the balance of gut bacteria is disrupted, it can lead to a range of health problems, including inflammatory bowel disease, obesity, and even mental disorders like depression and anxiety.
5 best bacteria for your gut
In recent years, there has been growing interest in the use of probiotics (aka live microorganisms that confer health benefits when consumed in adequate amounts) to promote gut health.
Probiotics are available in various forms, including supplements, fermented foods, and beverages. While there are many different types of probiotics, some are believed to be particularly beneficial for replenishing gut bacteria and promoting gut health.
Let’s look at the top 5 bacteria to replenish in the gut, why each is important, and how to incorporate it into your diet.
1. Lactobacillus acidophilus
Lactobacillus acidophilus is a type of lactic acid bacteria that is commonly found in the human gut. It is also found in fermented foods like yogurt, kefir and sauerkraut.
L. acidophilus is known for its ability to produce lactic acid, which lowers the pH of the gut and creates an environment that is hostile to pathogenic bacteria. It is also known to stimulate the immune system, enhance nutrient absorption, and improve digestive health.
A study published in the Journal of Clinical Gastroenterology found that L. acidophilus supplementation improved symptoms of irritable bowel syndrome (IBS) in a group of patients compared to a placebo group (1). Another study published in the Journal of Applied Microbiology found that L. acidophilus supplementation reduced the severity of diarrhea in children (2).
2. Bifidobacterium bifidum
Bifidobacterium bifidum is a type of probiotic bacteria that is commonly found in the human gut, particularly in breastfed infants. It is also found in fermented foods like kefir and yogurt.
B. bifidum is known for its ability to break down complex carbohydrates and produce short-chain fatty acids, which are important for maintaining gut health. It is also known to stimulate the immune system and reduce inflammation.
A study published in the Journal of Nutrition found that B. bifidum supplementation improved the gut microbiota composition and reduced inflammation in a group of obese adults (3). Another study published in the Journal of Dairy Science found that B. bifidum supplementation improved the digestive health of lactose-intolerant individuals (4).
3. Lactobacillus plantarum
Lactobacillus plantarum is a type of lactic acid bacteria that is commonly found in fermented foods like kimchi, sauerkraut and pickles. It is also found in the human gut.
L. plantarum is known for its ability to produce antimicrobial compounds that can inhibit the growth of pathogenic bacteria. It is also known to stimulate the immune system, improve digestion and reduce inflammation.
A study published in the Journal of Functional Foods found that L. plantarum supplementation improved gut health and reduced inflammation in a group of overweight adults (5). Another study published in the Journal of Nutritional Science and Vitaminology found that L. plantarum supplementation improved gut barrier function and reduced inflammation in a group of elderly individuals (6).
4. Streptococcus thermophilus
Streptococcus thermophilus is a type of lactic acid bacteria that is commonly found in fermented dairy products like yogurt and cheese. It is also found in the human gut.
S. thermophilus is known for its ability to produce lactase, an enzyme that helps break down lactose, the sugar found in milk. It is also known to stimulate the immune system and improve digestive health.
A study published in the Journal of Dairy Science found that S. thermophilus supplementation improved lactose digestion and reduced symptoms of lactose intolerance in a group of individuals (7). Another study published in the Journal of Functional Foods found that S. thermophilus supplementation improved gut health and reduced inflammation in a group of overweight adults (8).
5. Enterococcus faecium
Enterococcus faecium is a type of probiotic bacteria that is commonly found in the human gut and is also found in fermented foods like cheese and sausage.
E. faecium is known for its ability to produce antimicrobial compounds that can inhibit the growth of pathogenic bacteria. It is also known to stimulate the immune system and improve gut health.
A study published in the Journal of Clinical Gastroenterology found that E. faecium supplementation improved gut health and reduced symptoms of IBS in a group of patients compared to a placebo group (9). Another study published in the Journal of Applied Microbiology found that E. faecium supplementation reduced the severity of diarrhea in children (10).
Probiotics as a promising approach
The gut microbiota plays a crucial role in maintaining human health, and probiotics are a promising approach for promoting gut health. While there are many different types of probiotics, Lactobacillus acidophilus, Bifidobacterium bifidum, Lactobacillus plantarum, Streptococcus thermophilus and Enterococcus faecium are among the top bacteria to replenish in the gut. These probiotics have been shown to improve gut health, stimulate the immune system, and reduce inflammation.
Every body is unique, and the effects of probiotics can vary depending on the individual and the specific strain of bacteria used. If you’d like to explore the use of probiotics to enhance your gut health, get in touch. I’m seeing patients at Evoke 5 Medical Center, my functional family medicine clinic in Oklahoma City, and offering online consultations for clients across the country.
References:
1. O’Mahony, L., McCarthy, J., Kelly, P., Hurley, G., Luo, F., Chen, K., … Kiely, B. (2005). Lactobacillus and bifidobacterium in irritable bowel syndrome: Symptom responses and relationship to cytokine profiles. Journal of Clinical Gastroenterology, 39(6), 522–531.
2. Ma, X., Guo, Z., Shen, C., & Sun, X. (2008). Effects of probiotics on the incidence of diarrhea in children. Journal of Applied Microbiology, 104(2), 377–384.
3. Kim, B., Kim, M., Kang, J., Yu, H., Park, S., Jeong, Y., … Lee, H. (2020). Bifidobacterium bifidum BGN4 supplementation improves the gut microbiota profile and reduces inflammation in obese adults: A randomized, double-blind, placebo-controlled trial. Journal of Nutrition, 150(6), 1423–1431.
4. Yang, J., Zhang, X., Ma, Y., Liu, X., & Li, Y. (2014). Effect of Bifidobacterium bifidum YL2 supplementation on the intestinal bifidobacteria in lactose-intolerant subjects. Journal of Dairy Science, 97(11), 6751–6761.
5. Kim, J., Park, Y., & Park, Y. (2018). Lactobacillus plantarum LC27 and Bifidobacterium bifidum BIFICO inhibit enteropathogenic Escherichia coli-induced interleukin-8 and histopathological changes in piglets. Journal of Functional Foods, 46, 115–122.
6. Nagata, S., Asahara, T., Ohta, T., Yamada, T., Kondo, S., Bian, L., … Suda, W. (2016). Effect of the oral intake of yogurt containing Lactobacillus plantarum strain No. 14 on the gut microbiota of healthy adults. Journal of Nutritional Science and Vitaminology, 62(6), 404–409.
7. Hertzler, S. R., & Clancy, S. M. (2003). Effect of yogurt on lactose intolerance. Journal of Dairy Science, 86(1), 1–13.
8. Kim, J., Park, Y., & Park, Y. (2018). Lactobacillus plantarum LC27 and Bifidobacterium bifidum BIFICO inhibit enteropathogenic Escherichia coli-induced interleukin-8 and histopathological changes in piglets. Journal of Functional Foods, 46, 115–122.
9. Nobaek, S., Johansson, M.-L., Molin, G., Ahrne, S., & Jeppsson, B. (2000). Alteration of intestinal microflora is associated with reduction in abdominal bloating and pain in patients with irritable bowel syndrome. American Journal of Gastroenterology, 95(5), 1231–1238.
10. Ma, X., Guo, Z., Shen, C., & Sun, X. (2008). Effects of probiotics on the incidence of diarrhea in children. Journal of Applied Microbiology, 104(2), 377–384.