Probiotics are live microorganisms that provide a host of health benefits when consumed in adequate quantities. They are typically found in fermented foods and supplements, and research has linked their consumption to improved gut health, mood, and immune function.
While the term “probiotics” is often used to refer to a single entity, the truth is that there are hundreds of different strains of probiotics, each with its own unique set of health benefits. In this post, we’ll be taking a closer look at some of the most popular types of probiotic strains, from Lactobacillus to Bifidobacterium.
Lactobacillus Probiotic Strains
Lactobacillus is one of the most widely researched and commonly consumed types of probiotic. In simplest terms, lactobacillus strains are lactic acid-producing bacteria that are commonly found in dairy products like yogurt and kefir, as well as fermented vegetables like pickles and sauerkraut. Here are a few of the most well-documented lactobacillus probiotic strains:
- L. acidophilus: This strain is perhaps best known for its ability to improve gut health by increasing the amount of acid in the intestinal tract. It’s also been shown to potentially reduce the risk of infections, such as urinary tract infections, in some individuals.
- L. plantarum: L. plantarum is commonly found in fermented vegetables and has been shown to promote digestive health and reduce inflammation in the gut. It may also have immune-boosting properties.
- L. rhamnosus: This probiotic strain has been shown to improve immune function and may help reduce the symptoms of conditions such as eczema, allergies, and diarrhea.
Bifidobacterium Probiotic Strains
Bifidobacterium strains are another common type of probiotic that are found in the human intestinal tract. They’re especially important for maintaining a healthy gut microbiome, as they help break down food and produce beneficial compounds like short-chain fatty acids. Some of the most researched bifidobacterium probiotic strains include:
- B. bifidum: B. bifidum is commonly consumed in fermented foods like yogurt and kefir, as well as in probiotic supplements. It has been shown to help regulate the immune system and reduce inflammation in the gut.
- B. breve: B. breve is another strain that’s commonly found in fermented foods and probiotic supplements. Research has shown that it may help reduce the severity of conditions like eczema and allergic rhinitis, as well as improve gut health overall.
- B. longum: B. longum is a versatile probiotic strain that’s found in many different types of fermented foods, including kimchi, sauerkraut, and natto. It’s been shown to improve gut health and boost immune function, as well as potentially help reduce stress and improve cognitive function.
Other Probiotic Strains to Know
While lactobacillus and bifidobacterium strains are perhaps the most well-known types of probiotics, there are numerous other strains that offer unique health benefits as well. Here are a few other probiotic strains to be aware of:
- Streptococcus thermophilus: This probiotic strain is commonly found in yogurt and other dairy products. Some research has shown that it may help improve lactose digestion in individuals who are lactose intolerant.
- Saccharomyces boulardii: S. boulardii is a yeast strain that’s often included in probiotic supplements. It’s been shown to be effective in reducing the symptoms of conditions like traveler’s diarrhea and Clostridium difficile infection.
- Escherichia coli Nissle 1917: While the idea of consuming E. coli may seem counterintuitive given its association with illness, the Nissle 1917 strain of this bacteria has actually been shown to be beneficial for gut health. It’s commonly found in probiotic supplements and may help reduce symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Final Thoughts
There are countless different probiotic strains out there, each with its own unique set of health benefits. While it can be overwhelming to try and keep track of them all, it’s important to understand that their consumption can play a crucial role in maintaining a healthy gut and overall immune system. Whether you choose to consume probiotics through food sources
