The health claims of probiotics do not usually specify the bacteria genus, species or strain, but different types of good bacteria have shown evidence of different health benefits. In addition, the myriad food products and supplements that provide probiotics contain varied types and amounts of these helpful bacteria. Here are some common probiotic types and claims to help find the most healthful option for you.
Lactobacillus
Lactobacillus is one of the two most common types of good bacteria in foods and supplements. Of the many strains and species, L. acidophilus, L. casei, L. bulgaricus and L. GG are used most frequently. A handful of claims associated with Lactobacillus use are as follows:
- According to the National Institutes of Health, there is good evidence to support the use of L. acidophilus for bacterial vaginosis treatment.
- L. GG has minimized allergic reactions, possibly by improving the mucosal barrier and by boosting immunity, particularly in cases of food allergy.
- Lactose intolerance may improve with continued use of L. bulgaricus by providing lactase to the gut to help digestion.
- L. casei has been studied in people with bladder cancer, although no definitive claims have been made for effectiveness.
- All of these and other strains of lactobacillus minimize or prevent diarrhea from many causes, including traveler's diarrhea, bacterial infection and antibiotic overuse.
Bifidobacterium
As the second of the two most common types of probiotics, Bifidobacterium is also widely used to treat or prevent diarrhea. B. bifidum and B. lactis are the most often seen species and strains.
Streptococcus
Streptococcus, most often the species S. thermophilis, is less common as a probiotic in supplements, food products and research studies. However, this good bacteria has been used successfully for the treatment of diarrheal illnesses and lactose intolerance as well.
Common Sources
Probiotic supplements and probiotic-fortified foods are appearing in grocery stores, natural markets and drug stores more frequently in the 21st century than the have in past decades, in part because of greater research support and more widespread knowledge sharing. Instead of adding a supplement to your diet, though, you can incorporate probiotics with foods that naturally contain good bacteria. Below is a list of fermented foods (the most common non-additive source of probiotics in foods) that provide friendly bacteria. Always remember to look for the type of bacteria used so the probiotic claim matches your health needs.
- Yogurt with live, active cultures;
- Kefir milk, cottage cheese and other unpasteurized, fermented dairy products; and
- Miso, kimchi, tamari and other fermented soy products.
Resources
For a thorough review of probiotics uses, research and safety, check out theIntroduction to Probiotics.
For more information about using probiotics in children, check out Pros and Cons of Probiotic Use in Children.
References
National Library of Medicine Medline Plus: Lactobacillus acidophilus fact sheet
Natural Living: Sources of Probiotics Beyond Yogurt
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