Bifidobacteria And Lactobacilli: Signs Of Deficiency And Products To Replenish Them

Human microbiota concept

To date, the concept of "microbiota" is coming into use and more and more people are beginning to be interested in what it is and what to do with this very microbiota. Previously, it was believed that a person was completely studied, scientists deciphered the human genome and it seemed that now everything is known about us. However, for a long time, the fact that we live in partnership with a huge microworld within us was overlooked. In 2012 alone, scientists published the Human Microbiome Project, which revealed that over 10,000 different types of microorganisms live in the human body.

From the microorganisms inhabiting us, several classes were distinguished - helminths, fungi, protozoa, bacteria and viruses. The composition of the microbiota differs depending on the organs and systems that are colonized: the skin microbiota, the vaginal microbiota, the urinary system microbiota, the respiratory microbiota, the ENT microbiota and the gut microbiota, also called the intestinal microbiota, by far the most voluminous.

The gut microbiota in the gastrointestinal tract is the largest in the body. It has one hundred billion microorganisms, which exceeds the number of cells in the human body by 5-10 times. It is extremely important for the normal functioning of the intestinal immune system. She receives resources for her own metabolism from our food (in particular, from dietary fiber). At the same time, the intestinal microbiota is directly involved in the process of food digestion (in fermentation, nutrient absorption, vitamin synthesis, etc.). It is interesting that the colonization by microorganisms occurs even during fetal development, is transmitted from mother to baby, which is why proper and nutritious nutrition during pregnancy is extremely important.

The microbiota can be divided into parietal and luminal. Lumen is located in the lumen of the gastrointestinal tract, does not interact with the mucosa. It feeds on insoluble dietary fiber, to which it attaches, digests them, and delivers micro- and macronutrients to the parietal microbiota. The parietal microbiota lives permanently in the parietal mucus of the gastrointestinal tract. The substrate for its vital activity is soluble dietary fiber. This is the type of microbiota that is inherited, it cannot be influenced in any way.

The concept and difference between bifido- and lactobacilli

Despite the fact that bifido- and lactobacilli are united by the benefits that they bring to the body, there are characteristic differences between the two species. These differences include:

1. Percentage ratio. With the balance of the intestinal microbiota preserved, about 95% are bifidobacteria, and only 5% are lactobacilli.
2. Area of ​​life. Bifidobacteria live mainly in the lumen of the large intestine, while lactobacilli are located in the large intestine, on the mucous membrane of the vulva and in the vagina in women, as well as in the oral cavity.

Bifidobacteria are gram-positive anaerobic microorganisms that do not need oxygen to sustain life. One of the main functions of these microorganisms is to maintain parietal digestion. In addition, bifidobacteria create a natural barrier in the intestinal cavity and prevent the penetration of pathogens and toxins into the internal environment. Bifidobacteria live with us in a certain symbiosis: they receive nutrients from us, and in response they produce the necessary amino acids, proteins and B vitamins, and also ensure the normal absorption of proteins and fats, promote the absorption of vitamin D, calcium and iron.

Lactobacilli can equally exist both in the presence of oxygen and in its absence. One of the main functions of lactobacilli is the production of the enzyme lactase, which breaks down milk sugar (lactose). Lactobacilli form a natural immune defense, accelerate the process of regeneration of the epithelium, and also take an active part in the process of phagocytosis. Both types of microorganisms are beneficial for the human body, so it is very important to take care of maintaining a balance between them and conditionally pathogenic bacteria.

Signs of deficiency of lacto- and bifidobacteria

Under the influence of external and internal negative factors, the balance between beneficial and conditionally pathogenic intestinal microbiota can be disturbed. This condition is called dysbacteriosis. In addition to unpleasant symptoms, intestinal dysbiosis can cause negative consequences on the part of the digestive system. The main symptoms of intestinal dysbiosis include:

1. Increased gas formation in the intestines, flatulence.
2. Alternating constipation and diarrhea.
3. Diffuse or localized pain in the abdomen.
4. Nausea.
5. Increased irritability, sleep disturbance, apathy.
6. In addition, with intestinal dysbiosis, the condition of the skin and hair worsens due to the development of beriberi.

If for some reason you have a decrease in beneficial microflora, other inhabitants of the intestine - fungi, bacteria, helminths - come with great pleasure in its place. It is also worth mentioning the reasons leading to changes in the composition of the microbiota:

• long-term use of medications (against this, iatrogenic dysbacteriosis develops);
• surgical intervention;
• wrong diet;
• frequent transfer of stressful situations;
• infections in the intestines;
• various diseases of the esophagus (for example, gastritis, hepatitis);
• metabolic disease;
• progressive thyroid disease.

How to make up for the deficiency of bifido- and lactobacilli

An obligatory and most important condition for intestinal dysbacteriosis and a deficiency of beneficial microflora is the elimination of the causes of its occurrence, the restoration of normal intestinal microflora and effective treatment of the underlying disease. To do this, it is necessary, first of all, to remove pathogenic microbes from the intestines, biliary tract and other organs, it is important to eliminate inflammation in the intestines, normalize intestinal motor activity and create normal acidity there, as well as stimulate the growth of beneficial microflora and suppress opportunistic and pathogenic flora. It is worth paying attention to general and local immunity, work on strengthening it.

To compensate for the deficiency of bifidus and lactobacilli, there are several ways to work. One of them is taking probiotics. The term "probiotics" means a community of two organisms that contributes to the life of both partners. Probiotics are live microorganisms that have a beneficial effect on human health by normalizing its intestinal microflora. Probiotics are widely used as dietary supplements in yogurt and other dairy products. The microorganisms that make up probiotics are not pathogenic, not toxigenic, and remain viable during storage.

Probiotics include:

• preparations containing live microorganisms and their structural components;
• preparations containing a complex of living microorganisms, from structural components and metabolites in various combinations;
• preparations based on live genetically engineered strains of microorganisms;
• functional food products capable of restoring the microecology of the host organism.

Moving along the digestive tract, microorganisms retain their viability and provide a temporary beneficial effect on the intestinal microflora, modifying its composition and metabolic activity. Probiotics can be included in the diet as dietary supplements in the form of powders containing bifidobacteria, lactobacilli, and combinations thereof.

There are a number of requirements for probiotics:

• they should not cause side effects with long-term use;
• should have a positive effect on the human body;
• must have colonization potential, that is, remain in the digestive tract until a positive effect is achieved;
• should have stable clinical efficacy, ensure the simplicity of the production technology.

The next way to work on the normalization of intestinal microflora is the intake of prebiotics. Prebiotics include non-digestible food components in the upper digestive tract that help improve human health by selectively stimulating the growth and metabolic activity of one or more groups of beneficial bacteria (lacto-, bifidobacteria) in the colon. In order for a food component to be classified as a prebiotic, it must not be hydrolyzed by digestive enzymes, absorbed in the upper digestive tract, however, it must be a substrate for bifidus and lactobacilli inhabiting the human large intestine. Prebiotics are not drugs.

Dietary fiber and oligosaccharides and their derivatives have the properties of prebiotics. Fructo-oligosaccharides are low molecular weight carbohydrates consisting of 3-10 monosaccharide molecules, of which at least two are fructose molecules. There are fructo-oligosaccharides in artichoke, onion, field chicory, garlic, corn flakes, oatmeal, rye, chicory, beer. Inulin, galacto-oligosaccharides, raffinose (found in beans) have the properties of prebiotics. Dietary fiber components - pectin, hemicellulose - also have the properties of prebiotics.

Fructo-oligosaccharides cause a more than 10-fold increase in the levels of bifidobacteria and lactobacilli in the feces and a significant decrease in the numbers of clostridia and enterobacteria. In turn, an increase in the levels of bifidobacteria and lactobacilli leads to suppression of the growth and reproduction of Salmonella, Listeria, Campylobacter, Shigella and Vibrios.

Small amounts of oligosaccharides are found in the milk of all mammals, but breast milk contains about 130 different oligosaccharides that act as a kind of soluble dietary fiber. Breast milk oligosaccharides have a number of protective functions that determine the benefits of breastfeeding. They increase the level of bifidobacteria and act on the pH of the contents of the colon.

Foods rich in beneficial bacteria

And now let's proceed to a more detailed consideration of products rich in lactobacilli and bifidobacteria.

• Yogurt

  Yogurt is one of the best sources of probiotics.

  Natural yogurt is made from milk that has been fermented by bacteria, mainly lactic acid bacteria and bifidobacteria.

   

  The use of yogurt has a positive effect on human health, namely on the musculoskeletal system (especially bones). Eating yogurt is also beneficial for people with high blood pressure. In children, yogurt can help relieve diarrhea caused by antibiotics. Yogurt is also helpful in relieving the symptoms of irritable bowel syndrome. In addition, yogurt may be suitable for people with lactose intolerance, as bacteria convert some of the lactose into lactic acid, significantly reducing the lactose content in the final product.

  By the way, it is because of lactic acid that yogurt has a sour taste. However, it should be remembered that not all yogurts contain live probiotics, in some cases live bacteria can be killed during the heat treatment of the product. For this reason, be sure to read the label on yogurt before you buy it, and choose active or live culture yogurt that does not contain added sugar.

• Kefir

  Kefir is a fermented milk probiotic drink. It is made by adding kefir "fungi", which are a symbiosis of several types of microorganisms (lactic acid streptococci and bacilli, acetic acid bacteria and yeast (about two dozen in total)) to cow's or goat's milk. The word kefir supposedly comes from the Turkish word keyif, which means "to feel good" after eating.

  Indeed, the use of kefir helps maintain the health of the whole organism. Kefir is good for the human skeletal system, for the gastrointestinal tract, and can also help protect against certain infections.

  While yogurt is probably the best-known probiotic food, kefir is actually more beneficial. Kefir contains several major strains of beneficial bacteria and yeast, making it a powerful probiotic. Like yogurt, kefir is generally well tolerated by people with lactose intolerance.

• Sauerkraut

  Everyone knows, loved by many and a frequent guest on our tables - sauerkraut is a finely chopped cabbage fermented by lactic acid bacteria. It is one of the oldest products known to man and is traditional and popular in many countries. In addition to its probiotic properties, sauerkraut is rich in fiber as well as vitamins C, B, and K. It also contains sodium, iron, and manganese. Be sure to choose unpasteurized sauerkraut, as pasteurization kills live and active bacteria.

• Tempe

  Tempeh is a fermented soy product. Tempeh is made from whole soybeans. The soybeans are softened, then opened or dehulled, and boiled, but not cooked through. An acidifier (usually vinegar) and a starter containing the fungal culture of Rhizopus oligosporus may then be added. Originally from Indonesia, tempeh is now popular around the world as a high protein meat substitute. The fermentation process actually has an amazing effect on its nutritional profile.

  Soybeans are usually high in phytic acid, a plant compound that impairs the absorption of minerals like iron and zinc. During fermentation, the amount of phytic acid is reduced, which can increase the amount of minerals that the body is able to absorb from tempeh. During fermentation, some vitamin B12 is also synthesized. With that said, tempeh is an excellent choice for both vegetarians and those looking to add a probiotic to their diet.

• kimchi

  Kimchi is a Korean cuisine dish that is a spicy seasoned fermented (pickled) vegetables, primarily Chinese cabbage. Kimchi is seasoned with a mixture of seasonings such as red pepper flakes, garlic, ginger, green onions, and salt.

  Kimchi contains the lactic acid bacteria Lactobacillus kimchii, as well as other lactic acid bacteria that may aid digestion.

  Kimchi made from Chinese cabbage is rich in several vitamins and minerals, including vitamin K, riboflavin (vitamin B2), and iron.

• Miso

  Miso - a product of traditional Japanese cuisine in the form of a thick paste, is made by fermenting soybeans, rice, wheat or a mixture of them using a special type of mold Aspergillus oryzae. This paste is most commonly used in miso soup, a popular breakfast in Japan.

  Miso is a good source of protein and fiber. It is also rich in various vitamins, minerals, and plant compounds, including vitamin K, manganese, and copper. One study showed that regular consumption of miso soup reduced the risk of breast cancer in middle-aged women. Another study found a reduced risk of stroke in women who consumed miso regularly.

• Kombucha (kombucha)

  Kombucha is a fermented drink made from black or green tea. This drink is fermented by the symbiosis of a yeast fungus with a bacterium (kombucha). In Russia, this drink is known as tea kvass. Such a drink is quite popular in many parts of the world. There are many claims on the Internet about the health benefits of kombucha drink, but there is a lack of quality research on kombucha.

  Existing studies are animal and in vitro studies.

  However, since kombucha is fermented by bacteria and yeast, it appears to have probiotic properties.

• Pickles

  Pickled cucumbers are popular all over the world. When salted, cucumbers are left to ferment for some time, using lactic acid bacteria naturally present in them. These cucumbers are a great source of beneficial probiotic bacteria that can improve digestion. They are low in calories and are a good source of vitamin K, which is essential for blood clotting.

   

  It should not be forgotten that pickles are also high in sodium. It is important to note that pickles cooked with vinegar do not contain live probiotics.

• Buttermilk

  The term buttermilk actually refers to a range of fermented milk drinks. There are two main types of buttermilk: traditional and cultivated. Traditional buttermilk is the liquid left over from making butter. It is she who contains probiotics, she is also sometimes called "grandmother's probiotic." Buttermilk also contains important vitamins and minerals such as vitamin B12, riboflavin, calcium and phosphorus and is low in fat and calories.

  Cultivated buttermilk generally does not have these beneficial properties.

• Natto

  Natto is another traditional Japanese fermented soy product made from fermented soybeans. It contains the bacterial strain Bacillus subtilis. Natto is one of the staples in Japanese cuisine. It is usually mixed with rice and served for breakfast. This product has a characteristic odour, slimy texture and strong aroma. Natto is rich in protein and vitamin K2, which is important for bone and cardiovascular health. Natto is very useful in old age, its use maintains high bone density in old age. Natto may also help prevent osteoporosis in women over 40.

• Some types of cheese

  Although most types of cheese are fermented, this does not mean that all of them contain probiotics. Therefore, it is important to look for live active cultures on food labels. Beneficial bacteria survive the aging process in some cheeses, including Gouda, mozzarella, and cheddar. Cheese is an excellent source of protein and is also rich in important vitamins and minerals, including calcium, vitamin B12, phosphorus, and selenium. Moderate consumption of dairy products, such as cheese, may even reduce the risk of heart disease and osteoporosis.

Who should not take supplements with bifidus and lactobacilli

Despite the enormous benefits that beneficial bacteria bring us, there are still categories of people for whom these supplements are contraindicated. They can be harmful in severe diseases, such as acute pancreatitis, oncology, and ulcers. They are also contraindicated in those suffering from irritable bowel syndrome, bacterial overgrowth syndrome and fungal overgrowth syndrome. They can also provoke the development of infections in those who take drugs that specifically reduce immunity.