Your Probiotics Primer

Probiotics can be a powerful tool for regaining and maintaining health. The bacteria in our intestines help break down foods, increasing the nutrition that’s absorbed in to our bodies. It also strengthens the intestinal mucosal lining, protecting our immune system from toxins that could enter the bloodstream directly from the intestinal tract. They help remove toxins, break down parts of foods that are undigestible by the body alone, and even produce new nutrients. If the balance of bacteria in the gut has become pathogenic, it can be harmful to our health–putting us at higher risk for diseases like irritable bowel syndrome, diabetes, allergies, and obesity. Foods and supplements containing “friendly” bacteria can help to regain that balance and restore intestinal health. However, getting the right probiotics can be tricky.

First of all, if you suspect that you have leaky gut syndrome, candida overgrowth, or another intestinal issue, get a stool test. A stool test can tell you so much about your intestinal health–from which bacteria are present to how well your gut is functioning. Supplementing blindly or going on a restrictive diet without a firm diagnosis can be a waste of time and money, and can even put your health at risk. Knowing exactly what’s going on in your gut will help you and your doctor figure out the right protocol for your specific needs; there’s no one blanket cure-all that works for all intestinal issues. I’ll be writing more about this subject on this blog.

So, we know that probiotics can be helpful, but which strains are actually backed with research? 80% of the bacteria in our guts can’t be cultivated under standard laboratory conditions so there is still much that’s unknown about these unique microorganisms. But let’s look at what science has found thus far and at some of the strains of bacteria found in probiotics.

Digestive Health

L. casei has the benefit of being able to break down proteins to amino acids and peptides, thus aiding the digestive system in the breakdown of foods. (Source) It is also capable of breaking down lactose, aiding in digestibility in those with lactose intolerance.

Bacillus polyfermenticus was able to reduce the mortality rates, symptoms, and inflammation in rats with colitis (inflammation of the intestines associated with ulcerative colitis and Crohn’s disease).

Bacillus coagulans was found to reduce symptoms of irritable bowel syndrome including swelling and abdominal pain after 4 weeks of use.

L. plantarum also decreased pain and gas in test subjects with IBS.

Bifidobacterium infantis reduced inflammatory markers, thus alleviating the symptoms of IBS.

A supplement of L. rhamnosus, Propionibacterium freudenreichii, and Bifidobacterium animalis was able to stabilize the gut microbiota and thus reduce the symptoms of IBS.

A blend of L. casei, L. plantarum, L. acidophilus, L. delbrueckii, Bifidobacterium longum, Bifidobacterium breve, B. infantis, and Streptococcus salivarius was able to regulate gut microbiota and improve IBS symtpoms.

B. animalis, B. breve, and L. casei have been shown to help reduce symptoms of lactose intolerance.

Colon Cancer

A blend of L. rhamnosus and L. acidophilus was able to improve cancer-related fatigue in those suffering from colon cancer. (Source)

Infections & Immune Health

A blend of L. plantarum and L. casei was able to reduce the symptoms and duration of E. coli infection in rats. (Source)

Milk fermented with L. casei has been shown to reduce H. pylori infection in some studies, although more research needs to be done to figure out how to best eradicate H. pylori through probiotics. (Source) (Source) (Source)

L. rhamnosus was able to increase the amount of mucin in the intestinal wall of rats, helping protect from pathogenic bacteria in the gut, and reduced inflammation and boosted immunity. (Source)

Lactobacillus and bifidobacteria strains were shown to support immune system health. (Source)

Probiotics given to children were found to help reduce sick days at school. (Source)

Bacillus coagulans GBI-30, a strain found in many kombuchas was found to support the immune system of older patients. (Source)

Allergies

A mixture of L. casei and L. rhamnosus was able to strengthen the gut epithelial barrier and reduce allergic immune responses in a study on mice. (Source)

B. breve  was found to support the immune system and be anti-allergenic. (Source)

Mental Health

A 2009 randomized double-blind, placebo-controlled study found that a supplement containing L. casei helped alleviate symptoms of anxiety and chronic fatigue after 2 months of use. The L. casei seemed to also help increase the colonization of other helpful bacteria in the gut. (Source)

Metabolic Syndrome

Eight weeks of supplementation with S. boulardii helped reduce lipoprotein markers (markers that show the potential for inflammation in the arteries) in adults with high cholesterol. (Source)

L. gasseri was found to help the body remove fat from the bloodstream. (Source)

A note about L. Bulgaricus

One popular bacterial strain that you’ll find in kefir, yogurt, and other fermented foods is Lactobacillus bulgaricus (L. bulgaricus.) This somewhat controversial strain is used a lot but can actually end up killing off other helpful bacteria like L. acidophilus through a process called post-acidification, wherein the L. bulgaricus creates excess amounts of lactic acid and hydrogen peroxide. There are ways that yogurt formulators can prevent this problem, like adding a lower concentration of bulgaricus or adding nutrients that can stabilize the mixture. However, it may be best to avoid products with L. bulgaricus listed as the first ingredient, as over time their potency may decline. (Source) BUT, L. casei has been found to break down hydrogen peroxide created by bulgaricus, thus stabilizing the formula and keeping it potent.

So, if your yogurt has L. bulgaricus, make sure that it also has L. casei for maximum potency. (Source)

So…you may be left wondering—what probiotic should I take? There’s no one right answer for everyone and the strains you supplement with should address your particular health concern. Personally, for general health, I recommend just eating a variety of fermented foods like kefir, kombucha, saurkraut, kimchi, and of course plain yogurt. And also keep in mind that your gut bacteria need something to feed on–and that means fiber. Both soluble and insoluble. Vegetables are the best way to do this because they’re nutrient and antioxidant rich, have a low calorie density, and provide fiber in which good bacteria can thrive. It just comes down to this…eat vegetables, lots of them, at every meal. I’ll be talking more about this in the weeks to come.

Additional Source