Beneficial bacteria, often called probiotics when consumed for health benefits, are microscopic powerhouses that play various positive roles in our lives, especially concerning our digestive health and in the foods we consume. They are found in many common foods and supplements.
Probiotics: Common Beneficial Bacteria
Many well-known beneficial bacteria fall under the umbrella term "probiotics." These are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. They are frequently added to fermented foods or sold as dietary supplements.
Two of the most prominent groups of bacteria known for their beneficial roles, particularly as probiotics, are Lactobacillus and Bifidobacterium. These genera include numerous species that are commonly found in our gut and in various food products.
Key Beneficial Bacteria Genera Found in Probiotics
Based on common probiotic strains, many beneficial bacteria belong to the following genera:
- Lactobacillus: These bacteria are well-known for their ability to produce lactic acid. They are found in many fermented dairy and plant-based foods. Common probiotic strains include species such as acidophilus, brevis, casei, fermentum, gasseri, johnsonii, paracasei, plantarum, delbrueckii, rhamnosus, reuteri, and salivarius.
- Bifidobacterium: These are also lactic acid bacteria and are among the first microbes to colonize the infant gut. They are common in fermented foods and supplements. Examples of probiotic strains include species like adolescentis, animalis, bifidum, breve, and longum.
Where You Find Them
You encounter beneficial bacteria in your everyday life primarily through food and supplements.
Here are some common sources:
- Yogurt: Many yogurts contain live and active cultures, often including Lactobacillus acidophilus, Lactobacillus bulgaricus, Streptococcus thermophilus, and various Bifidobacterium species.
- Kefir: This fermented milk drink is rich in a diverse range of bacteria and yeasts, including various Lactobacillus and Bifidobacterium species.
- Fermented Vegetables: Foods like sauerkraut, kimchi, and pickles (naturally fermented, not just pickled in vinegar) are sources of beneficial bacteria, including Lactobacillus plantarum.
- Tempeh: A fermented soybean product containing beneficial bacteria from the fermentation process.
- Miso: A traditional Japanese seasoning produced by fermenting soybeans with salt and koji (a type of fungus), which also involves bacteria and yeasts.
- Probiotic Supplements: These are available in various forms (capsules, powders, liquids) and contain specific strains and quantities of beneficial bacteria, often from the Lactobacillus and Bifidobacterium genera.
Examples of Beneficial Bacteria and Their Sources
| Bacteria Genus | Examples of Beneficial Species* | Common Everyday Sources |
|---|---|---|
| Lactobacillus | acidophilus, brevis, casei, fermentum, gasseri, johnsonii, paracasei, plantarum, delbrueckii, rhamnosus, reuteri, salivarius | Yogurt, Kefir, Sauerkraut, Kimchi, Supplements |
| Bifidobacterium | adolescentis, animalis, bifidum, breve, longum | Yogurt, Kefir, Some Cheeses, Supplements |
* Note: This list includes species commonly found in probiotic products as referenced.
Incorporating foods rich in these natural bacteria or considering probiotic supplements can be ways to include these beneficial microbes in your daily routine.
