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Probiotics Types You May Benefit From

For a very long time, bacteria were mostly thought of as disease causing agents. It may be said that for most of history little was known that these microorganisms may be beneficial to your health. But research, especially in the past century or so, has changed how people view bacteria in the gastrointestinal (GI) tract. There is so much about beneficial ones known as probiotics these days.

More and more people are adopting the use of probiotics. But it is important to note that all these are not the same. Each has specific benefit(s) it offers. Knowing about the common species and strains will be highly helpful when choosing those that can deliver desired results.

What are Probiotics?

Probiotics are live microorganisms found in the body, especially the gut, which are beneficial to health. The World Health Organization (WHO) describes them as live microorganisms that offer a health benefit when taken in proper amounts. However, the U.S. Food and Drug Administration doesn't seem to agree to this definition. It has, therefore, not approved associating health benefits to probiotics, unless proven by clinical studies.

The term "probiotics" suggests microorganisms that support life. It results from combination of the Latin word "pro" (for) and Greek word "biotikos" (fit for life or lively). The term is newer than the concept it describes. It came into popular use around the 1980s.

But the idea of intestinal microbes promoting health came into being in the early 1900s. It is credited to Elie Metchnikoff. Around 1907, The Nobel laureate reported an observation that people who consumed yogurt lived longer. He, therefore, suggested that measures to fine tune the balance of gut flora can benefit health.

While there appears not to be enough convincing evidence for regulatory bodies, there has been a surge of interest in probiotics among researchers. Thousands of studies have been done on them since the 1980s. The bulk of these were carried out in the past 5-10 years. These, expectedly, have led to greater interest in probiotics among health conscious consumers.

Trillions of microorganisms are present in your bowels, according to scientists. They comprise both "good" and "bad" ones. In spite of certain misgivings about claimed health benefits of probiotics, there seems to be a consensus that balance of gut flora is crucial to health. The good microorganisms (probiotics), when present in the right quantity, can help to subdue the harmful ones.

Microorganisms with Potentially Beneficial Properties

Many people have long consumed probiotics rich foods without really being aware of their presence. Often, they do observe that these foods promoted their health, but may not know why. Fermented foods are rich sources of these microorganisms. In many places, people have been consuming such for many centuries for their health benefits without knowing the mechanism responsible.

With greater knowledge of probiotics available, more and more people are looking towards them to promote health. There are now numerous commercial products offering these microorganisms. In fact, the first of such was sold as far back as 1935. Global sales of these rose from $23.1 billion to $31.3 billion between 2010 and 2014, according to Statista.

Harvard Medical School reveals that your bowels play host to roughly 100 trillions of microorganisms. These are spread across over 500 different species. Those that are believed to offer some form of health benefits include those in the following genera:

Lactobacillus
Bifidobacterium
Streptococcus
Enterococcus
Pediococcus
Bacillus
Saccharomyces
Leuconostoc
Lactococcus
Escherichia coli

Those in the lactic acid bacteria and bifidobacteria groups are more commonly used for enhancing health.

Let's consider these species to know what strains are potentially beneficial for achieving your health goals. But first, it is worth noting that genera are often used interchangeably with species. This ought not to be so as a genus is usually above species in rank. However, these two are regularly spoken of as more of the same when discussing probiotics.

Lactobacillus

This is the most popular species in the lactic acid bacteria group. Lactobacillus may also be said to offer the most popular of all probiotics. It includes bacteria that take care of the production of lactase, an enzyme needed for breaking down lactose. They ferment carbohydrates in the body to produce lactic acid, which, among other functions, regulate harmful microorganisms.

Lactobacillus species are the most important bacteria that can be found in the small intestine. They are also present in the mouth and vagina. The following are some popular strains under this genus and what they do.

Lactobacillus acidophilus – Considered the most prominent under this species, L. acidophilus is crucial to the integrity of the walls of the small intestine. It aids digestion, especially as affects lactose. The bacterium promotes efficient nutrient absorption and boosts your immune system. It also supports vaginal and urinary health in women.

Lactobacillus bulgaricus – This strain is crucial for dealing with or guarding against infections. L. bulgaricus attacks harmful microorganisms entering your gut. It defuses toxins and contributes to flora balance.

L. fermentum – This bacterium produces glutathione and superoxide dismutase, which are potent antioxidants. These are vital for neutralizing toxins in the gut while foods are being digested. In addition to detoxification, it contributes to efficient digestion.

Lactobacillus gasseri – Mostly present in vagina microflora, this strain is helpful for vagina health. It has been observed that insufficient amount can lead to vaginal discomfort in women. L. gasseri is also believed to enhance digestion, blood glucose balance, and healthy body weight.

Lactobacillus paracasei - L. paracasei is a strain usually found in the small intestine and maybe the colon. It is thought to help guard against tooth decay. The bacterium also supports liver function.

Lactobacillus plantarium – When looking to boost your immunity, this is another probiotic to check out. L. plantarium helps with the production of hydrogen peroxide, which the body uses to fight off harmful microorganisms. It is also said to help improve levels of L-Lysine. This amino acid supports hormone production and immunity. It enhances absorption of calcium as well.

Lactobacillus reuteri – Found in both the mouth and intestine, this strain enhances overall digestion and promotes oral health. Human trials also showed that it can give your immune system a boost.

Lactobacillus rhamnosus – This is one of the more resilient strains of probiotics. L. rhamnosus is able to survive the harsh acids of the stomach. It helps to boost immunity and promote vaginal health. It is popularly used for dealing with urinary tract infections. It aids digestion and helps to keep diarrhea in check, especially when traveling.

Lactobacillus salivarius – As its name seems to suggest, L. salivarius is a strain that controls harmful microorganisms in the mouth. It is present not only in the mouth, but also in throat and sinuses. The bacterium, which can survive in somewhat harsh conditions, is mostly present in the small intestine. It has been shown to be beneficial to immune health.

There are other strains in the Lactobacillus genus. These include L. casei, which boosts digestion and the immune system, and L. brevis, which supports oral and colon health.

Bifidobacterium

This is the second most popular species of probiotics. Bifidobacteria are present in very large number on the walls of the colon, or large intestine. They help to prevent the growth of harmful microorganisms by making conditions less suitable. It also has different strains, although not as numerous as Lactobacillus.

Bifidobacterium animalis – This bacterium is one of the more common probiotics around. It aids digestion and can help to guard against harmful bacteria in food. Some people suggest that B. animalis can also enhance immune health.

Bifidobacterium bifidum – Similar to B. breve, B. bifidum makes digestion easier and fights off bad bacteria. It breaks down complex carbohydrates, proteins and fat. Large molecules from food get broken down into smaller sizes by the organism for easier absorption.

B. bifidum colonizes the mucous membrane of the intestines and makes it difficult for harmful microorganisms to thrive. It is helpful to immune function and allergy response. This most likely explains why it is among the first probiotics to appear in babies.

Bifidobacterium breve – Present in the GI tract and vagina, B. breve helps to ferment sugars and make plant fiber more digestible by breaking it down. It protects your body against yeast and other bacteria that can cause infections. You are going to need it more when taking antibiotics.

Bifidobacterium infantis – You can improve your digestive and overall health with B. infantis. People who experience constipation and other digestive issues occasionally can benefit from it. The microorganism produces a substance that is thought to make it difficult for bad organisms to proliferate.

B. infantis is highest in number in babies. It is said to be the strain of probiotics with the largest population in such. Levels fall as people get older.

Bifidobacterium lactis – This is used as a starter in a number of food products. B. lactis is, in particular, potentially helpful for people who are sensitive to gluten. It interferes with the activity of the wheat protein gliadin, which is capable of causing a toxic reaction.

Bifidobacterium longum – Yet another common strain of probiotics in your GI tract, B. longum assists in breaking down carbohydrates. It also contains antioxidant properties that help to track and eliminate free radicals and toxins in the body. There is research showing that it can boost your immune system.

Streptococcus

This genus of probiotics has also been used for some time in the production of commercial food products. But like other types, Streptococcus is less popular than the genera Lactobacillus and Bifidobacterium. It is a member of the lactic acid bacteria group.

Some strains of Streptococcus causes infections. These include Streptococcus pneumoniae and Streptococcus pyogenes. But some other strains are believed to offer probiotic properties. Focus has mostly been on Streptococcus salivarius and Streptococcus thermophilus in the latter case.

Streptococcus salivarius – This strain of bacteria is more commonly found in infants on breast milk. S. salivarius has two major sub-strains, namely: K12 and M18.

The K12 variety is present in the mucous membranes of the oral cavity, protecting against caries. It produces bacteriocin-like inhibitory substances (BLISs). These make it difficult for bad organisms to grow. The probiotic has been found to help in dealing with S. pyogenes infection. In addition to enhancing oral health, research shows that it can also improve immune and ear health.

Also found in the mucous membranes of the oral cavity, M18 is helpful for healthy teeth and gums. It facilitates normal inflammatory response in the gums. The strain also produces BLIS that inhibits the growth of harmful organisms.

Streptococcus thermophilus – This is another of the popular strains of probiotics used in the food industry. It is common to find S. thermophilus in yogurt. Like S. salivarius, it also has varieties or sub-strains. The probiotic helps to safeguard the health of the small intestine.

S. thermophilus is known to produce bacteriocins, which impedes increase in the population of pathogenic bacteria. It interferes with conversion of nitrates into harmful forms. The strain breaks down the proteid substance casein that causes allergies to foods such as cheese.

Enterococcus

This is another genus of probiotics that belongs among the lactic acid bacteria. Like Streptococcus, Enterococcus has strains that cause infections as well as those believed to have probiotic properties. These bacteria create an environment that inhibits the growth of harmful bacteria.

Enterococcus faecium – This strain has long been used for its probiotic benefits. E. faecium is particularly used for controlling diarrhea resulting from antibiotics use. However, it has sub-strains that are regarded as opportunistic disease causing agents. Although the Gram positive bacterium may be used to boost health in humans, it is more useful to animals.

Enterococcus durans – This group of bacteria has also shown potential to be beneficial to health. They seem to help fight inflammation that may result in medical problems, especially as have to do with the GI tract. In addition, E. durans is said to be capable of enhancing the microflora of the gut. It increases the amount of Faecalibacterium prausnitzii, a bacterium that regulates the actions of other bacteria [1].

Pediococcus

Here is another genus of bacteria belonging to the lactic acid making group. Pediococcus bacteria also have a somewhat long history of use in the food industry. They are used for fermentation or to give specific qualities to foods. There are two main strains that are believed to offer health benefits.

Pediococcus acidilactici – Noted for helping to clear off undigested food from the gut, P. acidilactici helps to ensure a great digestive system. It is a known fact that foods that are not well digested can turn harmful and make you fall sick. This probiotic guards against that.

P. acidilactici bacteria are notable among microorganisms in the GI tract that can help to increase the levels of short-chain fatty acids (SCFAs). They help the body to channel indigestible foods to promotion of good health. There is a belief that SCFAs may promote weight loss.

Pediococcus pentosaceus – This probiotic strain is one of those that are able to navigate through the stomach to the intestines unscathed. P. pentosaceus can survive enzymes, high salt levels, and low pH. It is present in very high amount in human breast milk. The probiotics also produce bacteriocins that interfere with the growth of pathogens.

Bacillus

This species features spore forming bacteria that are shaped like rods. Bacillus strains are among the toughest and are able to withstand stomach acid, heat and moisture. They stay in the body longer than most other bacteria. Strains thought to possess probiotic properties include:

Bacillus coagulans – Known to aid lactose digestion, B. coagulans enhances gastric juices and motility. It is commonly used together with some other probiotics to deal with diarrhea. It has also been shown to support vaginal health in women. The bacterium is thought to improve absorption of minerals such as calcium and iron as well.

Bacillus laterosporus – Like many other probiotics, this helps to fight off organisms that can cause infections. It is believed to be especially efficient for killing off yeast. In addition, some strains of B. laterosporus have been clinically shown to be toxic to mosquitoes.

Saccharomyces

The genus Saccharomyces comprises fungi including various species of yeasts. The name of the species, as is common among probiotics, comes from Greek. It translates to "sugar fungus." The genus includes Saccharomyces cerivisiae and Saccharomyces bayanus, which are used for making wine, beer and bread.

Saccharomyces boulardii – This is the strain of Saccharomyces that is most known to offer health benefits. S. boulardii is commonly available in a lyophilized form for treatment of diarrhea. It is used for the control of several types of diarrhea, including travelers' diarrhea, and that associated with antibiotics use or HIV/AIDS.

S. boulardii, named for French scientist Henri Boulard, is used to manage recurrent pseudo membranous colitis infection, which Clostridium difficile causes. Research suggests that it can help combat Helicobacter pylori infection as well, with minimal side effects.

Studies show that the probiotic can help with treatment of irritable bowel syndrome (IBS) and inflammation bowel disease (IBD) as well as prevention of their recurrence. There is also evidence that S. boulardii may be beneficial in the treatment of acute gastroenteritis in children.

Leuconostoc

Comprising Gram positive bacteria, the genus Leuconostoc is one of the lesser known types of probiotics. The microorganisms here belong to the Leuconostocaceae family. These are typically slime forming and heterofermentative.

Leuconostoc species are also lactic acid bacteria. They convert sucrose to dextran. There are two main types of organisms with known probiotic properties in this genus.

Leuconostoc mesenteroides – Long present in traditional cuisine in some parts, L. mesenteroides is believed to offer probiotic benefits. This is one of the toughest strains and is able to thrive at low temperatures. The bacterium can also survive in bile salt. It helps with immune health due to effect on sIgA. This immune protein prevents pathogens from sticking to mucosal surfaces.

Leuconostoc lactis – Evidence suggests that this Leuconostoc strain offers probiotic properties. Zhang and colleagues showed in a 2013 study published in the Brazilian Journal of Microbiology that L. lactis can help fight certain infections [2].The pathogens whose growth it inhibited included Staphylococcus aureus, Bacillus subtilis, Shigella and Salmonella typhimurium.

Lactococcus

From the name, it is easy to tell that this is another member of the lactic acid bacteria group. The genus Lactococcus features Gram positive bacteria that are commonly used in the production of fermented dairy products, including cheese and buttermilk.

Lactococcus lactis – This is the focal point of probiotics research in this genus. L. lactis is known for being the first genetically modified organism used for treating diseases in humans. It has several subspecies or strains.

L. lactis ferments sugars to produce lactic acid, which is why it is popularly used in the dairy industry. Acetate, a product of the lactose fermentation that it facilitates, has been shown to impede motility in pathogens, especially Salmonella. It may help guard against leaky gut. Research also shows that the bacterium may be beneficial for treatment of cancer in the future.

Escherichia

You may be surprised to learn that the genus Escherichia can offer something good. Many people know it only with regard to E. coli infections and the discomfort that comes with them. But a particular strain of bacteria in this genus is believed to offer probiotic properties.

Escherichia Coli Nissle 1917 – Also known as EcN, E. coli Nissle 1917 is found in the lower section of the intestine. It helps to deal with constipation and is often combined with other probiotics for this purpose. Research shows it can help with inflammatory bowel disease (IBD). There is the belief that the bacterium may also help in the treatment of Crohn's disease, ulcerative colitis, and, possibly, cancer.

How Can You Get Probiotics?

You can find these beneficial organisms mainly in fermented foods. As noted previously, people in some areas have consumed such for many centuries to promote health. These foods also offer prebiotics, which probiotics thrive on. You can get these organisms from cultured foods as well.

Examples of probiotics rich foods you can easily get include:

Yogurt
Fermented vegetables such as sauerkraut, kimchi and miso
Cheese such as parmesan, Swiss or cheddar
Kefir
Soy sauce
Buttermilk
Kombucha

While fermented foods are the major sources of probiotics, they are not the only ones. These microorganisms are now included in some breakfast cereals and snack bars.

'There is also the option of taking probiotic supplements. There is no short supply of these on the market. But you should exercise due diligence because the FDA does not regulate these products the same way as drugs. You will be better off with one that offers a mix of probiotics and has large number of organisms.

The ideal product should contain live cultures. Look out for something like “living and active cultures” on the label. Pills with enteric coating are better for successful navigation through the stomach.

Note of Caution

We need to emphasize here that you seek the advice of a qualified professional before using probiotics. While these organisms are mostly safe, some strains and species in the same genus may cause infections. There is a bit of debate on the safety of some of the types we have discussed here.

Caution is especially advised for people with a history of disorders of the pancreas. Those battling with poor immunity should also use probiotics, especially supplements, with care. Some supplements may contain impurities that can harm your health.

There are numerous kinds of probiotics out there, as you can see from what we have discussed here. The appropriate ones to go for will depend on what you intend achieving. It is better to go the diet way when looking to enjoy benefits of probiotics. Fermented foods are better for individuals with lactose intolerance.

Supplements can also help, just that you need to exercise extra caution when making a choice. With the information provided, you should be able to tell products that offer the best strains that may help you achieve your health goals. Medical advice will be beneficial before making the decision to use supplements, for your safety. You may consider taking records to find out whether these organisms are indeed helping to boost your health.

REFERENCES

1. Enterococcus durans EP1 a Promising Anti-inflammatory Probiotic Able to Stimulate sIgA and to Increase Faecalibacterium prausnitzii (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300979/)

2. Biological characteristics and probiotic effect of Leuconostoc lactis strain isolated from the intestine of black porgy fish. - PubMed - NCBI (https://www.ncbi.nlm.nih.gov/m/pubmed/24516418/)

Microorganisms with Claimed Probiotic Properties: An Overview of Recent Literature (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4053917/)

Probiotic - Wikipedia (https://en.wikipedia.org/wiki/Probiotic)

6 Most Common Types of Probiotics (http://www.healthline.com/health/types-of-probiotics)

Probiotic Species and Strains: What Are Their Differences? | Dr. Williams (https://www.drdavidwilliams.com/probiotic-strains)

The 18 Best Probiotic Strains for Your Gut (https://www.globalhealingcenter.com/natural-health/the-18-best-probiotic-strains-for-your-gut/)

Lesser Known Probiotic Bacteria (http://probiotics101.probacto.com/lesser-known-probiotic-bacteria/)

Enterococcus faecium - Wikipedia (https://en.wikipedia.org/wiki/Enterococcus_faecium)

Saccharomyces - Wikipedia (https://en.wikipedia.org/wiki/Saccharomyces)

Saccharomyces boulardii - Wikipedia (https://en.wikipedia.org/wiki/Saccharomyces_boulardii)

Leuconostoc - Wikipedia (https://en.wikipedia.org/wiki/Leuconostoc)

Lactococcus lactis - Wikipedia (https://en.wikipedia.org/wiki/Lactococcus_lactis)

Types of Probiotics (http://vegetarian.lovetoknow.com/Types_of_Probiotics)

Leuconostoc mesenteroides: From Beneficial Bacteria to Probiotic (http://www.powerofprobiotics.com/Leuconostoc-mesenteroides.html)