What are lactobacilli and what are they for?

Despite being associated with diseases, bacteria can also have very positive properties.

Lactobacilli are a group of bacteria that have been widely studied in relation to their beneficial properties, mainly associated with the intestine.

For this reason, they are popularly called “good bacteria”.

But what can it do for the body? What are the types? And what foods are they most present in?

Understand better below.

What are lactobacilli?

Live lactobacilli are a group of gram-positive bacteria that belong to the genus Lactobacillus.

They are widely found in nature and have a symbiotic relationship with humans, being particularly important for the health of the digestive system.

These bacteria are also facultative anaerobes, meaning they can grow in both the presence and absence of oxygen, but they prefer low-oxygen environments.

What are lactobacilli used for?

Live lactobacilli offer several benefits to human health, mainly due to their role in maintaining the balance of the intestinal microbiota and promoting a healthy gastrointestinal environment.

However, they have several other uses as well. Understand better below.

Improve digestive health

These “good bacteria” help with the digestion of food, helping to break down nutrients, absorb minerals and produce digestive enzymes.

The review on the topic published at the Latin American Nutrition Society explains that the species Lactobacillus casei/paracasei and Lactobacillus rhamnosus constitute a substantial fraction of the microbiota made up of Lactobacillus spp. a human intestinal mucosa.

This can reduce digestive issues such as bloating, gas and constipation.

By competing for space and nutrients with pathogenic bacteria in the intestine, these bacteria help prevent gastrointestinal infections, such as diarrhea caused by bacteria such as Salmonella and Escherichia coli.

Strengthen the immune system

A considerable portion of the immune system is located in the gastrointestinal tract.

Lactobacilli contribute to the health of the immune system, stimulating the production of antibodies and improving the body’s immune response against pathogens.

From this perspective, the intake of probiotics, associated with lactobacilli, is capable of promoting the activation of the immune system and triggers a complex network of signals mediated both by the presence of the bacteria themselves and by the structure of their cell walls.

One scientific article published in the Annals of Nutrition and Metabolism concluded that probiotic bacteria and their cell walls have significant effects on the functionality of this system and the activation of multiple immunological mechanisms.

Reduce lactose intolerance

Some strains can help with the digestion of lactose, the sugar found in milk, which is beneficial for people with lactose intolerance.

Studies like this published in the Brazilian Journal of Biomedical Sciences have highlighted the relationship between probiotics — which contain lactobacilli — and the relief of the signs and symptoms of lactose intolerance.

However, the analysis itself emphasizes the need to conduct additional studies to deepen our understanding of the relationship between probiotics and the disorder in question, as well as to confirm the positive benefits of their administration.

Help in the production of vitamins

Some lactobacilli have the ability to produce vitamins. In fact, members of the human gut microbiota can provide their host with microbially synthesized vitamins.

For example, as shown this article published in Current Opinion in Biotechnology, certain strains of lactic acid bacteria (LAB) produce the vitamin complex cobalamin (or vitamin B12).

It has even been demonstrated that Lactobacillus reuteri CRL1098 is the first strain capable of producing a compound similar to cobalamin with an absorption spectrum very similar to that of standard cobalamin.

In the same way, this another study published in Journal of Applied Microbiology shows that the use of vitamin-producing LABs can be a cost-effective alternative to current vitamin fortification programs.

Maintain vaginal health

Lactobacilli are found naturally in the vagina and help maintain a healthy acidic environment, preventing fungal and bacterial infections.

There are several studies that show the relationship between improved vaginal health and the presence of these bacteria.

A study published in Revistas Fronteiras da Microbiologia, observed a significant reduction in the growth of C. albicans in the presence of lactobacilli after 24, 48 or 72 hours.

The review published in the International Journal of Obstetrics and Gynecology analyzed 22 probiotics used for vaginal treatments and found that they are safe and some even promising for curing and preventing vaginosis.

Where do lactobacilli come from?

Lactobacilli are a group of bacteria that can be found in different places, mainly in the environment and inside the human body.

They are common in the gastrointestinal tract, mouth, vagina, and other parts of the body.

Types of lactobacilli

These bacteria are part of a diverse group and there are many different species and strains within this genus.

Get to know some of them.

Lactobacillus reuteri

This is a species that occurs naturally in the gastrointestinal tract of humans and other animals.

L. reuteri is known for its ability to produce lactic acid and other metabolites that help create a healthy intestinal environment.

Additionally, some strains of L. reuteri have demonstrated benefits for the body, such as promoting intestinal microbiota balance and supporting digestive health.

Lactobacillus rhamnosus

L. rhamnosus is a species commonly found in the human gastrointestinal tract and also in fermented dairy products.

This strain has been linked to several health benefits, including strengthening the immune system, promoting digestive health, and preventing urinary tract infections.

Lactobacillus casei

L. casei is another species that can be found in the human gastrointestinal tract and in fermented dairy products.

It is known for its ability to help maintain intestinal microbiota balance and support healthy digestion.

Lactobacillus acidophilus

L. acidophilus is one of the widely recognized and studied species. It is often found in yogurt and other fermented products.

L. acidophilus plays an important role in digesting lactose and promoting intestinal health. It is also used in probiotic supplements to support digestive health.

The main foods with lactobacilli

Lactobacilli play an important role in food fermentation and the production of dairy products.

Therefore, they are used in the food industry as probiotics — live microorganisms that provide health benefits when consumed in adequate quantities.

They contain specific strains that are beneficial for the digestive system.

Some of the main foods with lactobacilli are:

• Yogurt : It is one of the most well-known and consumed fermented foods around the world. Contains strains, such as Lactobacillus acidophilus and Lactobacillus bulgaricus, which are beneficial for digestive health;
• Kefir : is a fermented drink that is similar to yogurt but contains an even wider variety of probiotic bacteria, including multiple strains. It is an excellent source of probiotics;
• Sauerkraut : It is made from fermented cabbage and is an excellent source. It is popular in many European cuisines and is often eaten as a side dish;
• Kimchi : is a traditional Korean food made from fermented vegetables, usually cabbage and/or radish. It is rich in these bacteria and has a spicy, savory flavor;
• Fermented pickles : Those that are made through fermentation are another source. They can be made with a variety of vegetables such as cucumbers, carrots and garlic;
• Cheese : Some fermented cheeses, such as cheddar cheese, Swiss cheese, and Gouda cheese, contain these bacteria due to the fermentation process.

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