Probiotic strains: What works best for gut health?

Probiotic strains play a crucial role in promoting and maintaining optimal gut health, yet understanding which strain works best can be a complex puzzle. With an ecosystem as diverse as the human gut, the effectiveness of probiotics can vary significantly from one individual to another. 

If you have ever wondered about the different available probiotic strains, their unique benefits, and how they contribute to a balanced and healthy digestive system, keep reading to learn all about this exciting topic. 

Why Is Gut Health Important?

To understand which probiotics work best for gut health, it is helpful to have a clear understanding of why gut health is important in the first place. 

Gut health plays a crucial role in maintaining overall well-being and is considered a pillar of health and wellness. A healthy gut contributes to a strong immune system, heart health, brain health, mood, healthy sleep, and effective digestion, among other potential outcomes. The gut microbiome, which is a complex community of microorganisms living in the digestive tract, is integral to digestion, nutrient absorption, and the production of several hormones that regulate mood and stress.

Probiotics, which are live beneficial bacteria found in certain foods and supplements, are essential for maintaining a balanced gut microbiome. They contribute to gut health by enhancing the intestinal flora, combating harmful bacteria, and restoring the natural balance of the gut after it's been disrupted by factors like antibiotics, diet, or illness. Including probiotics in one's diet through sources such as yogurt, kefir, sauerkraut, and other probiotics-containing foods (like wildwonder) can promote a healthier digestive system and, as a result, improve overall health.

What Are Probiotics?

Probiotics are live microorganisms, often referred to as "good" or "helpful" bacteria, that provide health benefits when consumed or applied to the body. They are naturally found in the human digestive system and play a crucial role in maintaining gut health by balancing the intestinal flora. 

However, it's crucial to understand that not all probiotics are created equal. The term 'probiotic' encompasses a variety of strains and species, each with its unique properties and effects on the human body. Consequently, their benefits are not one-size-fits-all, and the effectiveness of a specific probiotic can vary significantly from one individual to another, depending on factors like the individual's existing gut flora and health needs.

Key Probiotic Strains for Gut Health

Here are some key probiotic strains that have been linked to positive gut health outcomes. 

• Bacillus subtilis - Bacillus subtilis is a type of bacteria found naturally in the soil and vegetation. It is also present in the human gut as a beneficial probiotic, where it plays a critical role in supporting gut health. Bacillus subtilis helps in the digestion process by producing a variety of enzymes that aid in breaking down complex carbohydrates, proteins, and fats, making nutrients more accessible for absorption. By maintaining a balanced gut flora, Bacillus subtilis contributes to overall gastrointestinal well-being, promoting effective digestion and a healthy immune system. Wildwonder beverages contain this probiotic strain in all of their drinks. 

• Lactobacillus acidophilus - Lactobacillus acidophilus is a type of beneficial bacteria that resides in the gut. It plays a crucial role in maintaining a healthy digestive system by balancing the microbiota, which can be disrupted by factors like antibiotics or a poor diet. This probiotic helps in the digestion of lactose, thereby reducing lactose intolerance symptoms, and producing lactic acid, which helps inhibit the growth of harmful bacteria by creating an acidic environment in the gut. Furthermore, L. acidophilus supports the absorption of nutrients and contributes to the immune system's effectiveness, making it a key player in overall gut health and well-being.

• Bifidobacterium bifidum - Bifidobacterium bifidum is a type of beneficial bacteria, or probiotic, that naturally inhabits the human gastrointestinal tract. It plays a crucial role in supporting gut health by assisting in the digestion of dietary fibers, fighting off harmful bacteria, and aiding in the absorption of nutrients. Furthermore, B. bifidum contributes to the maintenance of a healthy intestinal mucosa, which can enhance immune function and reduce inflammation in the body. 

• Lactobacillus rhamnosus GG (LGG) - Lactobacillus rhamnosus GG (LGG) is a type of bacteria that is categorized as a probiotic as well. This specific strain is lauded for its ability to survive the acidic environment of the stomach, ensuring that it reaches the gut where it can exert its beneficial effects. Once in the intestines, LGG can adhere to the gut lining, potentially blocking harmful bacteria from attaching, thus promoting a healthy balance of gut flora. Studies suggest that it can help manage and prevent diarrhea and may provide relief from various digestive disorders. Its role in enhancing gut health underscores the importance of incorporating probiotics into the diet.

Bottom Line

Probiotics are live bacteria (and sometimes yeasts) that confer a benefit to the host. While consuming probiotic foods is something that many health experts recommend, it is important to remember that if you are focused on supporting one single aspect of your health, you need to evaluate which probiotic strains you are consuming. 

For optimal gut health, leaning on strains like Bacillus subtilis, LGG, and Bifidobacterium bifidum may help you see positive gut health benefits more than if you are focused on consuming some other strains. Eating fermented foods, drinking beverages made with probiotics, and possibly taking a supplement that provides key probiotic strains in adequate amounts can help support you on your quest for optimal gut health naturally. 

About the Author

Meet Lauren Manaker, MS, RDN, LD, CLEC, CPT, wildwonder's new resident dietician. Lauren is a multiple award-winner, book author, and freelance writer. She acts as an expert resource for outlets that include EatThis.com, Well + Good, and MindBodyGreen, leaning on her ability to interpret the medical literature to benefit her readers.