Why do I Need Lactobacillus?

Lactobacillus

Lactobacillus is a type of bacteria. There are many species of lactobacillus. These are considered "friendly" bacteria that normally live in our digestive, urinary, and genital systems without causing disease. Lactobacillus is also in found in fermented foods like yogurt, sauerkraut, kimchi and in dietary supplements

How can lactobacillus help?

Your gut is lined with trillions of bacteria that play an important role in your health.

Generally, lactobacilli are very good for gut health. 

They produce lactic acid, which may prevent harmful bacteria from colonizing the intestines. They also ensure the lining of the intestines stays intact (link)

L. acidophilus can increase the amounts of other healthy bacteria in your gut, including other lactobacilli and Bifidobacteria.

It can also increase levels of short-chain fatty acids, such as butyrate, which promote gut health  (link)

Another study carefully examined the effects of L. acidophilus on the gut. It found that taking it as a probiotic increased the expression of genes in the intestines that are involved in immune responses

These results suggest that L. acidophilus may support a healthy immune system.

Getting Lactobacillus in Your Diet

L. acidophilus is a normal bacteria in healthy intestines, but you can reap a number of health benefits by taking it as a supplement or consuming foods that contain it. 

L. acidophilus can be consumed in probiotic supplements, either on its own or in combination with other probiotics or prebiotics. 

However, it’s also found in a number of foods, particularly fermented foods.

The best food sources of L. acidophilus are: 

  • Yogurt: Yogurt is typically made from bacteria such as L. bulgaricus and S. thermophilus. Some yogurts also contain L. acidophilus, but only those that list it in the ingredients and state “live and active cultures.”

  • Kefir: Kefir is made of “grains” of bacteria and yeast, which can be added to milk or water to produce a healthy fermented drink. The types of bacteria and yeast in kefir can vary, but it commonly contains L. acidophilus, among others.

  • Miso: Miso is a paste originating from Japan that is made by fermenting soybeans. Although the primary microbe in miso is a fungus called Aspergillus oryzae, miso can also contain many bacteria, including L. acidophilus.

  • Tempeh: Tempeh is another food made from fermented soybeans. It can contain a number of different microorganisms, including L. acidophilus.

  • Cheese: Different varieties of cheese are produced by using different bacteria. L. acidophilus is not commonly used as a cheese starter culture, but a number of studies have examined the effects of adding it as a probiotic (54Trusted Source).

  • Sauerkraut: Sauerkraut is a fermented food made from cabbage. Most of the bacteria in sauerkraut are Lactobacillus species, including L. acidophilus (55Trusted Source).

Other than food, the best way to get L. acidophilus is directly through supplements.

A number of L. acidophilus probiotic supplements are available, either on their own or in combination with other probiotics.

Aim for a probiotic with at least one billion CFUs per serving.

Magic Microbes is approximately 25 billion CFUs per serving

Mr. Microbe