Micah Stanley
Lactic acid bacteria (lactobacteria) are among the beneficial intestinal bacteria. They ensure good digestion, a strong immune system, and an intact intestinal mucosa, but are also used in the therapy of numerous diseases.
Lactic acid bacteria: Good bacteria for good digestion
Many bacteria can cause disease. But there are also bacteria that are completely harmless, even very useful, and therefore very good for health. The lactic acid bacteria – also called lactobacteria – are one of these beneficial bacteria. They are also called probiotic bacteria or (in the form of dietary supplements) probiotics. They settle u. a. the human intestine and have many different tasks there. One of the most important tasks is to support and regulate digestion.
These lactic acid bacteria exist
There are many different types of lactic acid bacteria. They say, tribes. The most important and best-researched strains of lactic acid bacteria include e.g. B.
- Lactobacillus reuteri (L. reuteri)
- L. rhamnosus
- L. helveticus
- L. acidophilus
- L. plantarum
- L. casei
- L.paracasei
- L.lactis
- L. brevis
- …and many more
Ideally, lactic acid bacteria live in large numbers in the human intestine. It is not just the quantity of a single trunk that is decisive, but also the variety. So the more strains are combined and present in the right proportion in the intestinal flora, the more beneficial it appears to be for human health.
The roles of lactic acid bacteria in the body
If a large number of lactic acid bacteria colonize the intestines, they can successfully displace harmful bacteria and other microorganisms such as fungi. At the same time, lactic acid bacteria form substances with which they fight pathogens. Since lactic acid bacteria also produce lactic acid, this acid creates a slightly acidic environment in the intestines that many harmful bacteria do not even feel comfortable in.
In addition, lactic acid bacteria strengthen the barrier function of the intestinal mucosa (thus preventing leaky gut syndrome) and in this way prevent allergies, intolerance, inflammation, and autoimmune diseases.
Lactic acid bacteria also form short-chain fatty acids that can be used by the intestinal mucosa cells as an energy source, which contributes greatly to the well-being and faster regeneration of the intestinal mucosa.
One of the most important tasks of lactic acid bacteria is to support digestion. Because lactic acid bacteria 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, lactic acid bacteria improve the body’s supply of vital substances.
Lactic acid bacteria for weight loss
Since overweight people often have a different intestinal flora than people of normal weight and it is now strongly assumed that the type and composition of the intestinal flora decide what you have an appetite for and how much you eat, taking a probiotic with e.g. Lactic acid bacteria belong.
Lactic acid bacteria for digestive problems
Digestive problems such as flatulence, constipation, and diarrhea are often a sign of disturbed intestinal flora, irritated intestinal mucosa, and increased inflammation in the intestine. All three problems are the specialty of lactic acid bacteria or probiotics. Lactic acid bacteria can therefore be used for all of these complaints – of course together with an individually suitable diet and other measures required in individual cases.
Lactic acid bacteria in bacterial vaginosis and vaginal thrush
Since lactic acid bacteria – as explained above – are part of healthy vaginal flora, they are an important part of any therapy 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 with lactic acid bacteria can be used orally and vaginally and help to build up healthy vaginal flora again.
The same goes for vaginal yeast infections. Here, too, it is important to support the vaginal flora with lactic acid bacteria in such a way that the excess fungi can be suppressed.
Foods containing lactic acid bacteria
Lactic acid bacteria are found in foods that are produced by fermentation, such as in fermented vegetables (e.g. sauerkraut), some vegetable juices (the label says fermented with lactic acid), or in bread drinks. Homemade water kefir can also be a good source of lactic acid bacteria.
Likewise, homemade milk kefir and yogurt provide lactic acid bacteria. Apart from the fact that we do not advise consuming dairy products, it must always be taken into account when buying products that, due to the industrial manufacturing processes, it is no longer certain whether relevant amounts of lactic acid bacteria are still contained. This also applies to soy yogurt, bought sauerkraut, and bought lactic acid fermented vegetable juices; only fresh, i.e. unpasteurized sauerkraut is recommended here.
Miso, kimchi, apple cider vinegar, and tempeh are also often cited as sources of lactic acid bacteria. Here, too, it is no longer comprehensible whether the end product actually still contains helpful amounts of lactic acid bacteria.
So if you want to specifically build up the intestinal flora, regenerate the intestinal mucosa and supply yourself with sufficient quantities of lactic acid bacteria, you should better use a standardized food supplement for which the manufacturer can specify the exact 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 cures, as they have a detoxifying and heavy metal-eliminating effect. Of course, lactic acid bacteria in the form of probiotic preparations are also part of every intestinal cleansing.
For the correct intake of lactic acid bacteria as a dietary supplement, you will find all the necessary information in our dedicated article. It explains how long, when exactly, and in which situations you can take probiotics.
How to take lactic acid bacteria after antibiotics
Preparations with lactic acid bacteria (and other beneficial bacterial strains) should definitely be taken after antibiotic therapy, or even better: they should be taken right during antibiotic therapy. Then they can reduce the risk of antibiotic-related side effects, e.g. B. antibiotic-induced diarrhea.
Children in particular are very often given antibiotics and therefore often suffer from diarrhea. Probiotics – whether from lactic acid bacteria, bifidobacteria, or combinations thereof – 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 therapy is complete, the probiotic preparations are taken for at least two more weeks. But cures of three months and longer are also conceivable. Children receive probiotics as recommended by the doctor.
Lactic acid bacteria for babies and children
For infants and toddlers, choose a probiotic that the manufacturer also advertises as a probiotic for infants or toddlers. Because the intestines of babies should only come into contact with those bacteria that have been proven to be useful and harmless to small children.
For children from the age of three, there are also special probiotics (e.g. Bio Combi Flora Kids), which are designed in such a way that the children’s intestines can best benefit from them. For example, it contains lactic acid bacteria, which are very effective in treating colic or neurodermatitis, or bacterial strains that prevent allergies and strengthen the child’s immune system.
Lactic acid bacteria in lactose intolerance
In the case of lactose intolerance, the affected person cannot tolerate milk sugar (lactose). Although lactobacteria have the term “lacto-” in their name (= milk), they do not contain lactose and therefore do not lead to the digestive problems typical of lactose intolerance. The lactobacteria only got their name because they form lactic acid when metabolizing carbohydrates and were also first discovered in milk.
Since lactose-intolerant people often only become lactose-intolerant as a result of an intestinal flora disorder (not infrequently after antibiotic therapy), an intestinal cleansing with e.g. Lactobacteria are very important, on the other hand, the existing intestinal flora and intestinal mucosa problem can initially lead to side effects such as flatulence when taking the unfamiliar lactobacteria, which, however, subsides as soon as the intestinal mucosa has regenerated and the intestinal flora has been regulated.
In the case of lactose intolerance, the intestinal mucosa cells cannot produce enough lactase (an enzyme that breaks down milk sugar). However, lactobacteria have the ability to metabolize lactose and other carbohydrates, so lactose consumption could even improve the tolerability of lactose.
Lactic acid bacteria in histamine intolerance
In the case of histamine intolerance, the body is no longer able to break down the histamine that arrives with food or that is produced in the body. Normally, intestinal mucosal cells would produce the enzyme required for this, which is no longer the case to a sufficient extent in the case of histamine intolerance. Restoring intestinal health is therefore part of every naturopathic therapy for histamine intolerance.
Intestinal cleansing often also includes taking probiotic preparations, which of course also contain lactic acid bacteria in addition to bifidobacteria. But are these tolerable at all in the case of histamine intolerance? This is because foods that contain lactic acid bacteria (e.g. fermented vegetables) are not well tolerated.
On the one hand, this is due to the fact that fermented vegetables are usually also rich in histamine, and for this reason alone lead to symptoms. On the other hand, there are actually lactic acid bacteria that produce histamine themselves or stimulate histamine production. Of course, these are not suitable for those with histamine intolerance. But there are also lactic acid bacteria that do not produce histamine and even help break down histamine.
Lactic acid bacteria in fructose intolerance
Another intolerance is fructose intolerance. Here the transporter proteins in the mucous membrane of the small intestine, through which the fructose would normally be absorbed, are less active. So the fructose is not absorbed but enters the large intestine. There it is metabolized by the intestinal bacteria, which can lead to flatulence, abdominal pain, and diarrhea.
There is therefore also a disorder of the intestinal mucosa in the case of fructose intolerance and usually also a dysbiosis (intestinal flora disorder) at the same time. Therefore, intestinal cleansing together with an adapted diet is one of the most important measures in the event of fructose intolerance.
However, you have to be very careful here, because if you take other bacteria that can metabolize the unabsorbed fructose, the symptoms could get worse at first. So start with low doses of probiotics and avoid prebiotics (or prebiotics – see next section) by all means, such as B. Inulin, as these consist of long fructose chains and could lead to problems.
What to eat so that lactic acid bacteria multiply in the intestine?
In order for lactic acid bacteria to multiply in the intestine and for healthy intestinal flora to be maintained, 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. Such prebiotic foods include, for example, onions, leeks, artichokes, and Jerusalem artichokes. Yacon syrup is a prebiotic sweetener.
Of course, there are also prebiotic dietary supplements, such as inulin, a dietary fiber derived from plants that can be taken daily as “food” for intestinal bacteria – either as a capsule or powder.
Inulin is considered an extremely effective dietary supplement that also tastes very good, namely somewhat sweet. It strengthens the 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 strains of both types of bacteria are usually found in probiotic preparations.
Can lactic acid bacteria have side effects?
In some people, lactic acid bacteria can cause gas, bloating, or constipation. However, these mild side effects usually subside 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 if the people concerned have an immune system that has been severely weakened by medication, e.g. B. must take immunosuppressants (e.g. after an organ transplant) or have received chemotherapy. In these cases, however, you do not take anything without consulting your doctor anyway.
Which preparation with lactic acid bacteria should you buy?
The intestinal flora is home to hundreds of different strains of bacteria. It is therefore ideal to choose a preparation that also contains as many strains as possible. Because the more different strains, a probiotic contains, the greater its spectrum of activity. The probiotic bacteria also often act together, supporting and reinforcing each other’s effects.
From our point of view, the combination of a liquid probiotic (e.g. Combi Flora Fluid) with a capsule probiotic (e.g. Combi Flora Symbio) is ideal. Both preparations complement each other, improve digestion almost immediately and influence the intestinal flora in such a way that it can regenerate quickly.
Are lactic acid bacteria vegan?
Lactobacilli are bacteria, so they are neither plant nor animal and could therefore be called vegan. Although lactic acid bacteria can also be found in animal foods (e.g. yogurt), lactic acid bacteria are basically everywhere, including the air. If they settle in the milk and turn it into sour milk, then the result is of course not vegan, which is not due to the lactic acid bacteria, but to the milk.
If, on the other hand, lactic acid bacteria settle in the finely shaved cabbage and turn it into sauerkraut, the result is vegan. Because the cabbage is purely vegetable and the fact that lactic acid bacteria have turned it into sauerkraut does not change that.
Lactic acid bacteria in probiotic capsules are therefore also mostly vegan. They are therefore not obtained from yogurt or the like but grown and propagated by the manufacturers in purely plant-based nutrient solutions.
Lactic acid bacteria also during pregnancy and lactation
Yes, lactic acid bacteria can not only have a positive effect on the mother-to-be 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.
