One of the very things we know is that bacteria could be harmful and helpful. Lactobacillus bacteria are beneficial bacteria commonly found in the human body.
In particular, they stay in your digestive tract (1).
Lactobacillus is a genus of rod-shaped, gram-positive, non-spore-forming, facultative anaerobic bacteria of the phylum ‘Firmicutes.
Most importantly, they metabolise carbohydrates to produce lactic acid making them the largest genus within the lactic acid bacteria (LAB) group (2)
Basically, these lactic acid bacteria are known to offer you probiotic properties.
This has quite a number of benefits.
In this article, you will find some of these benefits associated with Lactobacillus bacteria.
We will also share how you can incorporate them into your diet.
1. Improve Digestive Health
Above all things, lactobacillus bacteria help maintain a healthy balance of gut bacteria.
As a result, they aid in digestion and nutrient absorption.
They can help alleviate your symptoms of digestive disorders such as diarrhea, constipation, and irritable bowel syndrome (3).
2. Enhance Immune Function
These bacteria play a role in supporting the immune system.
According to a study, they promote the production of certain antibodies and boost the activity of immune cells (4).
3. Prevent Infections
Furthermore, Lactobacillus strains, such as Lactobacillus acidophilus and Lactobacillus rhamnosus, have been shown to inhibit the growth of harmful bacteria.
Also, they reduce the risk of infections, particularly in the urinary and genital tracts (5) (6).
4. Improve Vaginal Health
Lactobacillus crispatus and other Lactobacillus strains naturally found in the vagina help maintain an acidic environment.
Also, this helps in preventing the overgrowth of harmful bacteria and reducing the risk of vaginal infections.
A study says Lactobacillus is the most abundant microorganism in the vagina, which is related to the vaginal mucosal barrier (7).
5. Potential Mental Health Benefits
Some studies suggest a connection between the gut microbiota, including Lactobacillus species, and mental health.
One of them highlights that people who are suffering from depression could find this beneficial bacteria helpful (8).
Indeed, it concludes that certain Lactobacillus strains may positively influence mood and reduce symptoms of anxiety and depression.
How To Add Lactobacillus Bacteria Into Your Diet
1. Probiotic Supplements
Probiotic supplements containing Lactobacillus strains are widely available.
You should look for these products with specific strains that target your desired health benefits.
Just ensure that you follow the recommended dosage provided by the manufacturer.
2. Fermented Foods
Also, one place where you will find high amount of these bacteria is in fermented foods.
In fact, they naturally contain Lactobacillus bacteria.
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Go for yoghurt, kefir, sauerkraut, kimchi, tempeh, and pickles.
Adding these foods to your diet can introduce beneficial bacteria into your gut.
3. Probiotic Yogurts And Drinks
Look for yoghurts and drinks labeled as containing live and active cultures, specifically mentioning Lactobacillus strains.
These products provide a concentrated source of beneficial bacteria.
4. Prebiotic Foods
Also, Lactobacillus bacteria feed on prebiotic fibers, so consuming foods rich in prebiotics can promote their growth.
Foods that are prebiotic-rich include garlic, onions, leeks, bananas, asparagus, and whole grains.
Remember, while Lactobacillus bacteria are generally considered safe for most individuals, it’s important to follow recommended dosages and consult a healthcare professional if you have any underlying health conditions or are on medications that may interact with probiotics.
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