Lactic acid bacteria

Lactic acid bacteria (lactobacilli) are among the beneficial intestinal bacteria. They ensure good digestion, a strong immune system and an intact intestinal mucosa, but they are also used in the treatment of numerous diseases.

Lactic acid bacteria: Good bacteria for good digestion

Many bacteria can cause diseases. But there are also bacteria that are completely harmless, even very useful and therefore very good for your health. Lactic acid bacteria – also called lactobacilli – are among these useful bacteria. They are also called probiotic bacteria or (in the form of food supplements) probiotics. They colonize the human intestine, among other things, and have many different tasks there. One of the most important tasks is to support and regulate digestion.

What lactic acid bacteria are there?

There are many different types of lactic acid bacteria. The species name (e.g. acidophilus or brevis) is preceded by the genus name (e.g. Lactobacillus), which is often abbreviated to L. The most important and best researched lactobacilli include:

  1. Lactobacillus reuteri (L. reuteri)
  2. L. rhamnosus
  3. L. helveticus
  4. L. acidophilus
  5. L. plantarum
  6. L. casei
  7. L. paracasei
  8. L. lactis
  9. L. brevis
  10. …and many more

New names for some lactic acid bacteria

Now it may be that you no longer read Lactobacillus reuteri in articles or studies, but Limosilactobacillus reuteri or similar. This is because some bacteria have since been renamed. With new (more sensitive) examination technologies, it was found that there were greater differences than expected in the bacteria that had previously been grouped under the name Lactobacillus. Therefore, new genres were now named. However, they all start with L so that the former abbreviations can be kept:

Old NameNew NameAbbreviation remains
Lactobacillus brevisLevilactobacillus brevisL. brevis
Lactobacillus caseiLacticaseibacillus caseiL. casei
Lactobacillus paracasei Lacticaseibacillus paracaseiL. paracasei
Lactobacillus rhamnosusLacticaseibacillus rhamnosusL. rhamnosus
Lactobacillus fermentumLimosilactobacillus fermentumL. fermentum
Lactobacillus reuteriLimosilactobacillus reuteriL. reuteri
Lactobacillus spp.Lactiplantibacillus plantarumL. plantarum
Lactobacillus salivariusLigilactobacillus salivariusL. salivarius

What do numbers in the name of lactic acid bacteria mean?

Sometimes you read names like L. reuteri DSM 17938 or L. reuteri LA13210. While Limosilactobacillus refers to the bacterial genus, reuteri is the bacterial species – and DSM 17938 or LA13210 are names for different L. reuteri strains.

Ideally, lactic acid bacteria live in large numbers in the human intestine. It is not just the amount of a single strain or species that is important, but also the diversity. The more species are present in the intestinal flora in combination and in the right proportions, the better it seems to be for human health.

The functions of lactic acid bacteria in the body

If the intestine is populated with lactic acid bacteria (lactobacilli), they can successfully displace harmful bacteria and other microorganisms, such as fungi. At the same time, lactobacilli produce substances with which they fight pathogens. Since lactobacilli also produce lactic acid, this acid creates the desired slightly acidic environment in the intestine, in which many harmful bacteria do not feel at home in the first place.

In addition, lactobacilli strengthen the barrier function of the intestinal mucosa (thus preventing leaky gut syndrome) and thus prevent allergies, intolerances, inflammations, and autoimmune diseases.

The probiotic bacteria also produce short-chain fatty acids that can be used by the intestinal mucosa cells as an energy source, which greatly contributes to the well-being and faster regeneration of the intestinal mucosa ( 3 ).

One of the most important tasks of lactobacilli is to support digestion, as they improve the bioavailability (usability) of nutrients and vital substances, so that the organism can digest them more easily and absorb them to a greater extent. In this way, lactobacilli improve the body’s supply of vital substances.

How lactic acid bacteria work

Lactic acid bacteria (lactobacilli) can have a positive effect on the human organism in many ways. In summary, their most important properties and effects are as follows:

  1. The bacteria improve intestinal health and ensure a healthy intestinal flora .
  2. They improve digestion and ensure a better supply of nutrients and vital substances.
  3. They regenerate the intestinal mucosa and prevent leaky gut syndrome.
  4. They relieve chronic digestive problems such as diarrhea , constipation, flatulence, etc.
  5. They have an anti-inflammatory effect and therefore help with all chronic inflammatory diseases.
  6. They strengthen and relieve the immune system.
  7. They help regulate lipid metabolism and blood sugar levels as well as aid weight loss (see below).
  8. They also colonize the vagina, provide the necessary acidic environment and prevent vaginal infections. Oral lactobacilli preparations and vaginal suppositories containing lactobacilli can help to restore a healthy vaginal flora if the vaginal environment is disturbed (e.g. after antibiotic therapy).
  9. They prevent many chronic diseases, such as diabetes, colon cancer, cardiovascular diseases, allergies and probably also autoimmune diseases.
  10. They relieve colic in infants.

Lactic acid bacteria for weight loss

Since heavier people often have a different intestinal flora than people of normal weight, and it is now widely assumed that the type and composition of the intestinal flora determine what one’s appetite is and how much one eats, every weight loss program should also include taking a probiotic containing, among other things, lactic acid bacteria.

Lactic acid bacteria for digestive problems

Digestive problems such as flatulenceconstipation and diarrhea are often signs of a disturbed intestinal flora, an irritated intestinal mucosa and increased inflammation in the intestine. All three problems are the specialty of lactic acid bacteria or probiotics. The probiotic bacteria can therefore be used for all of these problems – of course, together with the individually appropriate diet and other measures required in the individual case.

Lactic acid bacteria for bacterial vaginosis and vaginal yeast infection

Since lactobacilli (lactic acid bacteria) – as explained above – are part of a healthy vaginal flora, they are an important part of any treatment or preventive measure for vaginal infections. In bacterial vaginosis , for example, the vagina becomes overpopulated with harmful bacteria. The natural balance of the vaginal flora is lost. In this case, preparations containing lactobacilli can be used orally and vaginally and help to rebuild a healthy vaginal flora.

The same applies to vaginal yeast infections . Here too, it is important to support the vaginal flora with probiotic bacteria so that the excessive fungi can be suppressed.

Foods containing lactic acid bacteria

Lactic acid bacteria (lactobacilli) are found in foods that are produced by fermentation , such as fermented vegetables (e.g. sauerkraut ), some vegetable juices (lactic acid fermentation is written on the label) or bread drink. Homemade water kefir can also be a good source of lactobacilli.

Homemade milk kefir and yogurt also provide probiotic bacteria. Apart from the fact that we do not recommend the consumption of dairy products, it must always be taken into account that with purchased products, due to the industrial manufacturing processes, it is no longer certain whether relevant amounts of lactobacilli are still contained. This also applies to soy yogurt, purchased sauerkraut and purchased lactic acid fermented vegetable juices; only fresh, i.e. unpasteurized sauerkraut, is still recommended.

Miso , kimchi , apple cider vinegar and tempeh are also often mentioned as sources of lactobacilli . Here too, it is no longer possible to determine whether the final product actually contains any helpful amounts of bacteria.

Therefore, anyone who wants to specifically build up the intestinal flora, regenerate the intestinal mucosa and provide themselves with sufficient amounts of probiotic bacteria should opt for a standardized dietary supplement for which the manufacturer can specify exactly the number and type of probiotic bacteria contained.

When should you take lactic acid bacteria as a dietary supplement?

Lactic acid bacteria in the form of a dietary supplement can be used for almost all chronic or acute health problems. Probiotics are also used as part of detoxification treatments because they have a detoxifying and heavy metal-removing effect. Of course, lactobacilli in the form of probiotic preparations are also part of every intestinal cleansing treatment.

To properly take lactobacilli as a dietary supplement, it’s important to know how long to take them, the best time for consumption, and the specific situations in which probiotics are beneficial.

How to take lactic acid bacteria after antibiotics

Probiotic preparations containing lactic acid bacteria (and other beneficial bacteria) should definitely be taken after antibiotic therapy , or even better: they should be taken during antibiotic therapy, as they can then reduce the risk of antibiotic-related side effects, such as antibiotic-induced diarrhea ( 1 ).

Children in particular are often given antibiotics and therefore suffer from diarrhea. Probiotics – whether made from lactobacilli, bifidobacteria or combinations of these – prevent this problem, of course also in adults. Even infections with the dangerous germ C. difficile, which can cause severe diarrhea, can be prevented with the help of probiotics.

Once the antibiotic treatment is complete, the probiotic preparations are taken for at least another two weeks. However, treatments of three to six months or longer are also possible. Children receive probiotics according to the doctor’s recommendation.

Lactic acid bacteria for babies and children

For babies and small children, you should choose a probiotic that is also advertised by the manufacturer as a probiotic for babies or small children. This is because babies’ intestines should only come into contact with those bacteria that have been proven to be useful and harmless for small children.

There are also special probiotics for children aged three and over that are designed to best benefit the child’s intestines. For example, they contain lactic acid bacteria that have shown good results in cases of colic or neurodermatitis, or types of bacteria that prevent allergies and strengthen the child’s immune system .

For lactose intolerance

Lactose intolerance means that the affected person cannot tolerate milk sugar (lactose). Lactobacilli have the word “lacto” in their name (= milk), but they do not contain lactose and therefore do not cause the digestive problems typical of lactose intolerance. Lactobacilli only got their name because they form lactic acid when metabolizing carbohydrates and were first discovered in milk ( 6 ).

Since lactose intolerant people often only become lactose intolerant due to an intestinal flora disorder (not infrequently after antibiotic therapy), intestinal cleansing with lactobacilli is very important for them. On the other hand, the existing intestinal flora and intestinal mucosa problems can initially lead to side effects such as flatulence when taking the unfamiliar lactobacilli. However, this subsides again as soon as the intestinal mucosa has regenerated and the intestinal flora has regulated.

In the case of lactose intolerance, the intestinal mucosal cells cannot produce sufficient lactase (an enzyme that breaks down lactose). Lactobacilli, however, have the ability to metabolize lactose and other carbohydrates, so that consuming lactose could actually improve the tolerance of lactose.

For histamine intolerance

In the case of histamine intolerance, the body is no longer able to break down the histamine that comes with food or is produced in the body. Normally, intestinal mucosal cells would produce the enzyme required for this, but this is no longer the case in sufficient quantities in the case of histamine intolerance. Restoring intestinal health is therefore part of any naturopathic treatment for histamine intolerance ( 2 ).

Intestinal cleansing often includes taking probiotic preparations, which naturally contain lactobacilli as well as bifidobacteria. It is important to note that foods that contain probiotic bacteria (e.g. fermented vegetables) are not well tolerated ( 4 ).

This is because fermented vegetables are usually rich in histamine and therefore lead to symptoms. But there are also lactobacilli that produce histamine themselves or stimulate histamine production. These are of course not suitable for histamine intolerance. But there are also probiotic bacteria that do not produce histamine and even help to break down histamine ( 5 ).

For fructose intolerance

Another intolerance is fructose intolerance. Here, the transporter proteins in the small intestinal mucosa, through which fructose would normally be absorbed, are less active. So the fructose is not absorbed, but instead passes into the large intestine. There it is metabolized by the intestinal bacteria, which can lead to flatulence, abdominal pain and diarrhea.

Fructose intolerance is therefore also a disorder of the intestinal mucosa and usually also a dysbiosis (intestinal flora disorder). Therefore, intestinal cleansing together with an adapted diet is one of the most important measures for fructose intolerance.

However, you have to be very careful here, because if you take in other bacteria that can metabolize the unabsorbed fructose, the symptoms could initially become worse. So start with small doses of probiotics and definitely avoid prebiotics such as inulin, as these consist of long fructose chains and could cause problems.

What should you eat to encourage lactic acid bacteria to multiply in your intestines?

In order for lactic acid bacteria to multiply in the intestine and maintain a healthy intestinal flora, a healthy, sugar-free diet is generally sufficient.

Many foods also contain so-called prebiotic components, i.e. substances that serve as food for the probiotic bacteria. Examples of such prebiotic foods include onions , leeks , artichokes and Jerusalem artichokes . Yacon syrup is a prebiotic sweetener .

Of course, there are also prebiotic food supplements, such as inulin , a fiber obtained from plants that can be taken daily as “food” for the intestinal bacteria – either as a capsule or powder.

Inulin is considered to be an extremely effective dietary supplement that also tastes very good, namely slightly sweet. It strengthens bones, prevents diabetes, regenerates the intestinal mucosa, has an anti-inflammatory effect and much more.

Which is better: lactic acid bacteria or bifidobacteria?

Both forms of bacteria have their advantages and positive properties for health. Both colonize the healthy human intestine, which is why representatives of both forms of bacteria are usually found in probiotic preparations.

Can lactic acid bacteria have side effects?

In some people, lactic acid bacteria can cause flatulence, bloating or constipation. However, these mild side effects usually disappear after a few days or weeks.

It is often claimed that probiotics can lead to life-threatening infections. This only happens very rarely and only when the person concerned has a very weakened immune system due to medication, for example if they have to take immunosuppressants (for example after an organ transplant) or have received chemotherapy . In these cases, however, you should not take anything without consulting your treating doctor.

Which product should you buy?

The intestinal flora is home to hundreds of different types of bacteria. It is therefore ideal to choose a preparation that also contains as many types as possible. The more different bacteria a probiotic contains, the greater its spectrum of effectiveness. The probiotic bacteria also often work together, supporting and reinforcing each other’s effects.

In our opinion, the ideal combination is a liquid probiotic (e.g. P3) with a capsule probiotic (e.g. Super-Pro). Both preparations complement each other, improve digestion almost immediately and influence the intestinal flora so that it can quickly regenerate.

Are lactic acid bacteria vegan?

Lactic acid bacteria are bacteria, so they are neither plant nor animal and could therefore be described as vegan. The probiotic bacteria can also be found in animal foods (e.g. yogurt), but they are basically everywhere, even in the air. If they settle in milk and turn it into sour milk, then the result is of course not vegan, but this is not due to the bacteria, but to the milk.

However, if probiotic bacteria settle in finely shredded cabbage and turn it into sauerkraut , the result is vegan. This is because the cabbage is purely plant-based and the fact that lactobacilli have turned it into sauerkraut does not change this.

Lactobacilli in probiotic capsules are therefore also generally vegan. Because they are not obtained from yoghurt or similar, but are grown and multiplied by the manufacturers in purely plant-based nutrient solutions.

Lactic acid bacteria also during pregnancy and breastfeeding

Yes, lactic acid bacteria can have a positive effect not only on the expectant mother during pregnancy and breastfeeding, but also on the health of the child. The tendency to colic in infancy and later to allergies and asthma can be reduced if the mother pays attention to a balanced intestinal flora during pregnancy and breastfeeding and takes probiotics.

Instructions for taking lactic acid bacteria

You can find instructions on how to take lactic acid bacteria in our article on building up your intestinal flora.

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