Lactobacillus acidophilus, Bifidobacterium, and Lactobacillus delbrueckii subspecies bulgaricus, formerly known as Lactobacillus Bulgaricus, are all strains of healthy gut bacteria called probiotics. According to Today's Dietitian, the human body has 10 times as many bacterial cells as human cells and the digestive tract alone is home to over 400 different types of microorganisms. Researchers have identified approximately 20 species that are considered probiotic.
Types of Probiotics
While the names seem confusing, probiotic bacteria basically come from two groups, Lactobacillus or Bifidobacterium. Within each group, there are different species, such as Lactobacillus acidophilus, Lactobacillus Bulgaricus, and Bifidobacterium bifidus, and within each species, different types, the National Institutes of Health explains. Each species of bacteria appears to provide different benefits, including colon and intestinal health, vitamin production, and the promotion of health and wellness. However, research continues as to their specific benefits.
Features of Bifidobacterium species
Bifidobacteria are the most common bacteria found in the colon. According to Today's Dietitian, 25 percent of all colonic bacteria in healthy adults are lactic acid-producing Bifidobacteria. In addition, Bifidobacterium appear to dominate the gut of breast-fed infants, while bottle-fed infants are colonized by a different type. Bifidobacteria appear to be beneficial with intestinal health, and additional research is ongoing regarding its effect on certain gastrointestinal ailments.
Features of the Lactobacillus species
Lactobacillus acidophilus are bacteria commonly found naturally in raw milk and fermented dairy products such as cheese and yogurt and are found naturally in the GI tract since birth. According to the Mayo Clinic, Lactobacillus acidophilus are healthy and hearty bacteria that produce Vitamin K, lactase and numerous antimicrobial substances that keep unhealthy bacteria away. Lactobacillus Bulgaricus is a more delicate species and are largely killed by digestive acids, according to "What to Eat" by Marion Nestle, Ph.D. Studies suggest that eating yogurt enriched with Lactobacillus acidophilus may be helpful to woman suffering from bacterial vaginosis and various types of diarrhea, says the Mayo Clinic; however, research continues.
Where to get probiotics in your diet
Lactobacillus and Bifidobacterium are generally found in fermented foods such as dairy foods, yogurt, and cheese. If your yogurt says "live and active cultures," expect it to have at least 100 million living bacteria per gram. Since one six ounce container of yogurt contains 180 grams, you are potentially consuming 18 billion live bacteria. Probiotics are sensitive to light, heat, moisture, oxygen and acids. However, research supports the idea that the heartier Acidophilus and Bifidus Bacterias survive the digestive acids. Probiotics can also be found in supplement form.
Concerns Regarding Probiotics
Since probiotics are live organisms, concerns exist regarding introducing them to immune- compromised people, people with intestinal damage or people with an overgrowth of intestinal bacteria. Prebiotics, or the food that feeds the probiotic bacteria, may be a better choice for these individuals. Integrative physician Dr. Andrew Weil cautions that expired supplements may not have viable organisms, rendering them ineffective. He recommends supplementing 1 tbs liquid Culturelle with meals or one or two capsules after meals. It would be prudent to inform your physician if you are self treating with supplements, as they may not be safe for everyone.
References
- "Probiotics: Health benefits in the Mouth"; American Journal of Dentistry; Iva Stamatova,MD; 2009.
- "Prebiotics as "Good Carbs"";Today's Dietitian; Carol Ann Brannon, MS, RD, LD;2009.
- "What to Eat"; Marion Nestle, PH.D. MPH; 2006.
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