Lactobacillus: The Most Common Probiotic Bacteria
Lactobacillus is by far the most commonly used probiotic bacteria in supplements and fermented foods. There are over 80 different species of Lactobacillus, though L. acidophilus, L. casei, L. plantarum, L. rhamnosus, and L. bulgaricus are among the most commonly found in probiotic products.
These bacteria are lactic acid-producing and are considered beneficial flora in the gastrointestinal tract. Studies have shown certain Lactobacillus strains can help maintain healthy gut flora balance, support the immune system, aid in digestion and nutrient absorption, and may even help prevent diarrhea, urinary tract infections, and vaginal infections.
Food sources high in natural Lactobacillus include yogurt, kefir, sauerkraut, kimchi, and other fermented vegetables. Supplements are also a good way to provide a high dose of Lactobacillus if these fermented foods are not regularly consumed.
Bifidobacterium: Second Most Common Probiotic
Following Lactobacillus, Bifidobacterium is the next most prevalent Probiotic bacteria added to supplements and some fermented dairy products like yogurt. The most common strains are B. lactis, B. longum, B. breve, and B. bifidum.
Bifidobacterium primarily thrive in the large intestine and are believed to play an important role in gut barrier function, immunity, stool frequency and GI comfort. Research also suggests certain Bifidobacterium strains may help support respiratory and urinary tract health.
While not as prevalent in traditional fermented foods, Bifidobacterium is frequently included in supplement form for its health benefits. Yogurt labeled as “high in probiotics” often provides high amounts of Bifidobacterium as well.
Saccharomyces boulardii: Unique Yeast Probiotic
While Lactobacillus and Bifidobacterium dominate the bacteria category, Saccharomyces boulardii is one of the only probiotic yeast strains commonly used in supplements and medicine. Native to tropical fruits, S. boulardii acts very differently than bacterial probiotics.
Its primary function is helping maintain healthy intestinal microbiota balance and supporting natural defenses against pathogenic bacteria in the small intestine. Research shows S. boulardii effectively reduces symptoms from diarrhea, IBS, inflammatory bowel disease, and prevents or treats antibiotic-induced diarrhea.
Because it acts in the small intestine rather than colonizing long-term like bacteria, S. boulardii provides temporary benefits each time it’s consumed rather than continuous effects from bacterial strains. This makes it well-suited for dysbiosis treatment and management of intestinal infections or imbalances.
Lactococcus lactis: Lesser Known but Beneficial Probiotic
While a more specialized beneficial bacteria, Lactococcus lactis deserves mention for its probiotic properties and role in gut and immune system support. It is not as widely commercially available as Lactobacillus or Bifidobacterium but is still included in some supplements, cultured dairy products and fermented foods.
L. lactis is best known as the lactic acid bacteria used to make cheese. In probiotic form, research shows it may aid abdominal discomfort, support immune defenses, help regulate gut inflammation, and promote intestinal barrier integrity.
Since L. lactis participates in nutrient synthesis and fortification, it serves as an excellent probiotic adjunct along with core strains like Lactobacillus and Bifidobacterium. Look for it in select full-spectrum formulas or in small cheese cultures requiring live, active bacteria.
Spore-Forming Probiotics for Longevity
While typical probiotic bacteria are limited by needing refrigeration, some spore-forming varieties allow for room-temperature storage in supplements due to protective spore coatings. Though less commonly used, these strains provide long-term storage stability and gastrointestinal survival advantages over other probiotics.
One example is Bacillus subtilis, historically used to aid digestion in Asia. Its spore form allows colonization deep in the intestinal tract and research associates it with benefits like GI tract cleansing, metabolic support and potential anticancer effects.
Similarly, B. coagulans forms endospores enabling passage through the stomach acid barrier to germinate in the intestines. Studies link it to laxation, reduced bloating and constipation prevention making it ideal for occasional digestive issues.
Spore-based probiotics let supplement producers guarantee potency, stability and viability without refrigeration – valuable qualities for improved product shelf life. As research advances, they may gain popularity equal to common bacterial strains.
In conclusion, while Lactobacillus and Bifidobacterium dominate the probiotic market due to extensive research and use in cultured milks, a variety of other strains provide evidence of unique benefits and properties that enhance whole-body health when included as part of a balanced probiotic regimen alongside core bacteria. Understanding the different organisms and their functions allows for smart selection in supplements or foods for specific goals.