Lactobacillus

What are Lactobacillus?

Lactobacillus are one of the most studied genera of probiotic bacteria. These microorganisms are naturally present in the human gut flora and have been shown to offer several potential health benefits.

Scientific evidence of health benefits

Lowering cholesterol levels

A study published in Experimental Diabetes Research found that certain strains of Lactobacillus can lower blood cholesterol levels (1). This may reduce the risk of cardiovascular diseases.

Help with lactose breakdown

According to an article in The Journal of Nutrition, Lactobacillus can assist in breaking down lactose, which is particularly beneficial for individuals with lactose intolerance (2).

Relief from irritable bowel syndrome

Research published in The American Journal of Gastroenterology shows that both Lactobacillus and Bifidobacterium can alleviate symptoms of irritable bowel syndrome (3).

Relief from eczema

A meta-analysis in Journal of the European Academy of Dermatology and Venereology found that probiotics can relieve eczema (4), but not allergies (5).

Treatment of chronic constipation

A systematic review published in The American Journal of Clinical Nutrition found that probiotics may be effective in treating chronic constipation (6).

Inhibition of pathogenic microbes

Studies have shown that Lactobacillus and Bifidobacterium can inhibit the growth of harmful microbes (9).

Balancing the Immune system

Research indicates that these probiotics can help balance the body’s immune system (10, 11).

Nutrient production

Lactobacillus also contribute to the production of important nutrients such as butyrate, propionate, amino acids, and vitamins (12, 13).

Practical tips for including probiotics in your diet

Foods rich in probiotics

To reap the benefits of Lactobacillus, you can include the following foods in your diet:

• Fermented vegetables like sauerkraut and kimchi.

• Fermented dairy products like yogurt, kefir, and buttermilk.

• Probiotic supplements.

Synbiotic Effect: Combining Probiotics with Prebiotics

To maximize the effect of probiotics, you should also include prebiotic fibers in your diet. These fibers act as "food" for probiotic bacteria and help them survive and colonize the gut.

• Examples of prebiotic foods include onions, garlic, bananas, and oats.

Summary

Lactobacillus offer a range of health benefits supported by scientific research. By including these probiotic bacteria in your diet, you can improve your cholesterol levels, aid digestion, relieve symptoms of irritable bowel syndrome, and much more. Remember to combine them with prebiotic fibers for the best results.

Scientific References