Probiotics alphabet: 8 blissful probiotic strains
The mission of probiotics in organisms
Many of health problems may be linked to disbalance or unproper amounts of living microorganisms in the human gut, called probiotics. Your gut bacteria are acquired at birth and onward in a process called colonization.
The probiotics mission is to maintain a healthy digestive tract – converting fiber into short-chain fatty acids and synthesizing certain vitamins. Probiotics are commonly known as friendly, good, or healthy bacteria.
The gut microbiome (gut flora) of every human consists of a wide variety of bacteria – over 500 different species. The exact composition of microbiome is unique for each of us.
Probiotic food benefit
Foods rich in probiotics help maintain the natural balance of your microorganisms in your gut. Probiotic foods thus stimulate natural enzymes and processes that help digest food and maintain optimal function of our digestive system.
Probiotic strains that help you the most
Some strain of bacteria have been found to be more effective than others for treating certain conditions.
Early-stage research suggests that probiotics could play an important role in the management of the following conditions:
• liver disease
• diarrhea caused by antibiotics
• atopic dermatitis (eczema)
• allergic rhinitis (hay fever)
• dental caries
• periodontal disease and other health problems with the mouth
• inflammatory bowel disease
• prevention of necrotizing energy colitis (a medical condition in which part of the intestine dies)
Learn about different probiotic strains in the text bellow.
01. Bifidobacterium longum
Bifidobacterium longum is a gram-positive, branched rod-shaped bacterium that produces lactic acid from the fermentation of sugar in the gastrointestinal tract. Lactic acid produced by bacteria increases the acidity of the digestive tract, which helps inhibit the growth of harmful bacteria.
Bifidobacterium longum has also been shown to treat constipation, reduce inflammation associated with inflammatory bowel disease, prevent high cholesterol levels, and reduce the development of certain allergies. Bifidobacterium longum has anticarcinogenic and antimutagenic properties and can help inhibit the development of colon cancer.
Bifidobacterium longum may help to manage the following health conditions: constipation, diarrhea, irritable bowel syndrome, anxiety/depresion/chronic fatigue syndrome, heart disease, immunity weakness, high cholesterol, allergies.
Where you can find B. longum: goat dairy products (like yogurt, kefir), seaweed, miso soup.
02. Lactobacillus acidophilus
Lactobacillus acidophilus is a species of gram-positive bacterium of the genus Lactobacillus. Lactobacilus acidophilus is a homofermentative, microaerophilic species, fermenting sugars into lactic acid. It grows easily at relatively low pH values (below pH 5.0) and has an optimal growth temperature of around 37 ° C (99 ° F). L. acidophilus occurs naturally in the gastrointestinal tract and in the mouths of humans and animals.
It regulates the balance of the intestinal flora and inhibits the proliferation of intestinal harmful microorganisms. Lactobacillus acidophilus has an antagonistic effect on pathogenic microorganisms. Lactobacillus acidophilus may secrete antibiotics (acidoline, acidophilin and laetocidone) that may antagonize intestinal pathogens.
Lactobacillus bulgaricus may help to manage the following health conditions: constipation, diarrhea, irritable bowel syndrome, anxiety/depresion/chronic fatigue syndrome, heart disease.
Where you can find L. acidophilus: kombucha, some cottage cheese, kefir, sauerkraut, miso, tempeh.
03. Lactobacillus bulgaricus
Lactobacillus bulgaricus is a gram-positive rod, homofermentive lactic acid bacteria. It requires a low pH (around 5.4–4.6) to grow effectively and is anaerobic. It has complex nutritional requirements – carbohydrates, unsaturated fatty acids, amino acids, and vitamins.
L. bulgaricus is the main bacterium used for the production of yogurt, some cheeses,[ and other processes involving naturally fermented products.
It also plays a beneficial part in calming inflammation in the skin and may help with conditions such as rosacea, acne and eczema.
Lactobacillus bulgaricus may help to manage the following health conditions: diarrhea, irritable bowel syndrome, skin problems, tooth decay.
Where you can find L. bulgaricus: yogurt, pickles, beer, wine, sauerkraut, some cheeses, kimchi, fermented bean pastes.
04. Lactobacillus fermentum
Lactobacillus fermentum bis used for the fermentation of food and feed. Some strains of Lactobacillus fermentum have been found to have natural resistance to certain antibiotics and chemotherapeutics. They are considered as potential vectors of antibiotic resistance genes from human or animal to human environment.
One of the ways in which Lactobacillus fermentum has been considered a probiotic is its ability to lower cholesterol levels. Tests performed using several strains of Lactobacillus and cholesterol broths showed that lactobacillus fermentum had the greatest cholesterol removal. One of the mechanisms by which L. fermentum can remove cholesterol from vivo is the absorption of cholesterol, which in turn accelerates cholesterol metabolism.
Another way is to incorporate cholesterol in the host body into its cell membrane or walls. This would also increase the resistance of bacterial cell membranes to environmental challenges. The third mechanism is that the body consumes more cholesterol. L. fermentum would interfere with the recycling of bile salt and facilitate its removal, which would increase the demand for bile salt produced from cholesterol.
Lactobacillus fermentum may help to manage the following health conditions: irritable bowel syndrome, high cholesterol, obesity, infection with Candida albicans, aging process.
Where you can find L. fermentum: Parmigiano Reggiano, Comté, Silano and Ragusano cheese.
05. Lactobacillus helveticus
Lactobacillus helveticus is a lactic acid-producing bacterium of the genus Lactobacillus. L. helveticus is most used in the production of American Swiss cheese and Emmental, but is also used in the production of other styles of cheese, such as Cheddar, Parmesan, Romano, provolone, and mozzarella. The primary function of L. helveticus culture is to prevent bitterness and produce nutty flavors in the final cheese.
Compared to other lactic acid bacteria, Lactobacillus helveticus has stronger proteolytic activity and a higher polypeptide content in fermented dairy products, so it has the potential to produce bioactive peptides. It has been confirmed that Lactobacillus helveticus can hydrolyze a lactoprotein to form an angiotensin converting enzyme inhibiting peptide, which is the most widely reported Lactobacillus in hypotension research.
Lactobacillus helveticus may help to manage the following health conditions: irritable bowel syndrome, anxiety/depresion/chronic fatigue syndrome, hypotension.
Where you can find L. helveticus: Parmesan, cheddar, and Gruyère cheese, milk, kefir, buttermilk, fermented foods (Kombucha, Kimchi, pickles, olives, and sauerkraut)
06. Lactobacillus paracasei
Lactobacillus paracasei is a gram-positive, facultatively heterofermentative species of lactic acid bacteria that is commonly used in the fermentation of dairy products and probiotics.
L. paracasei is a bacterium that acts through commensalism. It usually has many sites, such as the intestinal tract and the mouth in humans. It can also be found in wastewater, silage and the previously mentioned dairy products.
L. paracasei is part of the normal human intestinal macrobiota. L. paracasei IMPC2.1 may be chemoprophylactic in gastrointestinal cells. Gastrointestinal cells are sensitive to apoptosis and cell growth from both heat-killed and viable IMPC2.1 strains.
Strain 8700: 2 was found to suppress Salmonella enterica and Helicobacter pylori, two pathogens commonly found in the gastrointestinal tract. Strain 8700: 2 cleaves oligofructose and inulin, while growing rapidly on both and producing lactic acid as a final product.
A systematic review has provided significant evidence of beneficial clinical and immunological effects of Lactobacillus paracasei LP-33 strains in the treatment of allergic rhinitis.
Lactobacillus paracasei may help to manage the following health conditions: irritable bowel syndrome, allergies, digestive problems.
Where you can find L. paracasei: yogurt, naturally fermented vegetables and milk.
07. Lactobacillus rhamnosus
Lactobacillus rhamnosus is a strain of Lactobacillus isolated from the intestinal tract of healthy people.
It is one of the most studied probiotics in humans. Overall, it is one of the most studied probiotics in the world and is one of the third generation probiotics. Lactobacillus rhamnosus products are currently manufactured and sold in more than 40 countries and regions around the world.
Lactobacillus rhamnosus can tolerate the environment of the digestive tract of animals, colonize the intestines of humans and animals, regulate the intestinal flora, prevent and treat diarrhea, eliminate toxins and improve immunity. Lactobacillus rhamnosus with high purity has a good alleviating effect on the allergic constitution.
Lactobacillus rhamnosus may help to manage the following health conditions: weight loss, constipation, diarrhea, irritable bowel syndrome, anxiety/depresion/chronic fatigue syndrome.
Where you can find L. rhamnosus: yogurts, cheeses, milk, kimchi, sauerkraut.
08. Streptococcus thermophilus
Streptococcus thermophilus is a gram-positive bacterium and fermentative facultative anaerobic group of viridans. It tests for cytochrome, oxidase and catalase negativity and positivity for alpha-hemolytic activity.
S. thermophilus is one of the most widespread bacteria in the dairy industry. USDA statistics from 1998 showed that more than 1.02 billion kilograms of mozzarella and 621 million kilograms of yogurt were produced from S. thermophilus.
Live cultures of S. thermophilus make it easier for people suffering from lactose to digest dairy products. Bacteria break down lactose, the sugar in milk that is difficult for people with lactose intolerance to eat.
Streptococcus thermophilus may help to manage the following health conditions: irritable bowel syndrome, lactose intolerancy.
Where you can find S. thermofilus: fermented milk products, yogurt.
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