What it is:
Lactobacillus species are naturally found in various environments, including the human gastrointestinal tract, soil, water, and plants. Within the human gastrointestinal tract, it comprises ~0.01-1% of a healthy colonic system. It is also dominant in the small intestine and plays a vital role in vaginal health, as it comprises 95% of the vaginal ecosystem. By forming biofilms in the gut and vagina, this protective matrix of microorganism communities allows them to endure harsh environmental conditions, such as changes in pH, exposure to antimicrobial agents, or invading species.
Purported claims:
Gut health maintenance via colonization resistance and inhibition of pathogenic invaders.
Mucin production and protection.
Immune response modulation reduces the risks of conditions like eczema, asthma, and hay fever.
Reduced risk of UTIs (Urinary Tract Infections)
Reduced symptoms of gastrointestinal disorders (e.g., diarrhea, irritable bowel syndrome).
Supports vaginal lining and health by preventing infections like bacterial vaginosis.
What the science says:
Lactobacillus bacteria are relatively easy to cultivate and maintain in laboratory conditions. They also grow well on simple nutrient media, making them suitable for large-scale production. Therefore, different strains are added to all types of foods, such as yogurt, kefir, miso, and cheese. The research on this species is vast, resulting in an array of probiotic supplements for different ailments.
Because of their widespread presence, ease of cultivation, and the various amounts of strains that have been isolated and categorized, this species has been implemented in a wide variety of products and supplements. However, in healthy individuals, aiming for whole foods with naturally occurring species will give you the best outcome for your health.
Lactobacillus species occur naturally, for example:
Fermentation: Certain raw vegetables, particularly those with natural sugars, can undergo spontaneous fermentation when exposed to the right conditions, such as moisture and suitable temperatures. Lactobacillus species naturally present on the surface of these vegetables can initiate fermentation.
Cucumbers, carrots, radishes, beets, onions and garlic.
Cabbage is fermented into Sauerkraut and Kimchi.
Sourdough bread relies on a sourdough starter, a mixture of flour and water that captures wild yeast and bacteria from the environment. Lactobacillus bacteria naturally present in the flour and in the environment contribute to the fermentation process, giving sourdough its characteristic tangy flavor.
Raw milk straight from the udder of animals contains various bacteria, including Lactobacillus species. If the milk is left at room temperature for an extended period, these bacteria can contribute to spontaneous fermentation. However, raw milk fermentation is less common due to the risk of contamination.
Lactobacillus bacteria produce lactic acid, essential for fermenting foods. This acidification not only aids in food preservation but can also benefit gut health by reducing inflammation, maintaining the gut barrier, and limiting harmful bacteria. Additionally, certain Lactobacillus strains produce lactase, an enzyme that breaks down lactose into simpler sugars. For those with lactose intolerance, consuming fermented dairy products like yogurt, which contains live bacteria and pre-digested lactose, can aid digestion.
There is a diverse application of the lactobacillus species that maintain human well-being, as it can help aid with diarrhea, vaginal infections, and skin disorders such as eczema. It is commonly found in healthy individuals' microbiomes, so maintaining your species is vital. You will often see the names of the lactobacillus species below in foods such as yogurt or on supplement labels. Species to look out for include:
Lactobacillus acidophilus. It is supportive in numerous areas of health, including gut health, digestive support, and immune modulation.
Lactobacillus casei
Gut Health, Digestive Support, Immune Modulation, Inflammatory Bowel Disease (IBD) Management, Allergy Prevention and Atopic Disease Management.
Commonly found in fermented dairy products such as yogurt or kefir and used in starter cultures for dairy fermentation.
Lactobacillus plantarum
Gut Health and Digestive Support. It is a versatile species that produces beneficial lactic acid, often referred to as a LAB ( lactic acid bacteria).
Lactobacillus bulgaricus is often found in fermented dairy products and used in starter cultures for yogurt fermentation (alongside Streptococcus thermophilus).
It aids in the breakdown of lactose into lactic acid. Lactose digestion especially helps those who make less of the lactase enzyme (Lactose intolerance).
Lactobacillus rhamnosus GG is a specific strain of Lactobacillus rhamnosus that is well-studied and occurs frequently in supplements due to the wide variety of documented health benefits.
Gut Health, Digestive Support, Immune Modulation, Allergy Prevention and Atopic Disease Management. It is also utilized for a wide variety of diarrheaffocused health concerns:
Diarrhea and Antibiotic-associated diarrhea
Traveler’s diarrhea
You can purchase supplements that may preemptively protect the gut with bacteria species such as Lactobacillus rhamnosus.
Clostridium Difficile associated diarrhea
Inflammatory Bowel Disease (IBD)
Inflammatory Bowel Syndrome (IBS)
Lactobacillus reuteri commonly found in the gastrointestinal tract and oral cavity.
Gut Health, Digestive Support, Immune Modulation, Inflammatory Bowel Disease (IBD) Management, Allergy Prevention, Atopic Disease Management, and Dental Health.
Supplements may also reduce harmful proteobacteria populations, and methane overproduction.
Several Lactobacillus species can be grouped together based on their known effects on health and their potential applications. But there is a wide variety of Lactobacillus species that modulate our bacterial balance from vaginal health to dental health and everywhere in between.
Foods that contain the lactobacillus species are vast, and the types vary for each product. But some common ones you may find include:
Yogurt - Lactobacillus Bulgaricus, Lactobacillus Acidophulus, Lactobacillus Casei (plus other beneficial bacteria like Bifidus or Streptococcus thermophilus).
Miso - Lactobacillus plantarum, Lactobacillus brevis (plus the main bacteria of Pediococcus halophilus and Streptococcus faecali).
Pickled Vegetables - Lactobacillus plantarum and Lactobacillus brevis.
Consuming a wide variety of fermented foods will provide the required amounts of live lactobacillus bacteria (probiotics) to keep your microbiome diverse. Feeding that little universe of bacteria with their favorite foods will also create a symbiotic relationship where they keep you healthy.
Our take:
Lactobacillus is a vast species with many studies documenting its benefits. However, there is still a lot more to discover. The research so far shows how powerful the probiotic foods containing Lactobacillus species are to our health. The most studied strains have shown potential for gut health maintenance, immune response modulation, reduced gastrointestinal symptoms, and many other areas of health optimization. Our new Apeiron Life Microbiome Analysis program will guide you through the process to reveal your optimal gut composition. To delve deeper into your gut health, contact your Client Advocate and learn more about joining The Apeiron Life Microbiome Program.
Will this benefit you?
Yes! Without a doubt, keeping a healthy and diverse microbiome has been proven beneficial.
Still curious to try it? If you do, here’s what to keep an eye on:
Overconsumption of some Lactobacilli strains has been documented to cause bacteremia and sepsis in patients who are immunocompromised or hospitalized with severe disease. Therefore, work with a health professional if you choose to supplement any probiotics.
The microbiome is a complex and vast topic that may feel overwhelming. However, the Apeiron Life team can guide you through the process and aid you in your gut health journey.
References and additional reading:
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