Which probiotics colonize the gut?

Ah, the microbiome. That little universe living inside you, separate from your conscious awareness but definitely impacting everything you do. From what you put in your mouth to how loud a sneeze you release into the world; it’s all influenced by that coexisting ecosystem of tiny creatures that help keep us healthy in ways we’re only now beginning to fully understand.

But which probiotics actually get down and dirty with our guts? How can we purposefully populate this inner microbial landscape with helpful organisms? And why are there so many different types of these mysterious microbes out there floating around waiting for a chance to chow down on our caloric leftovers?

The big picture on bacterial colonization

As much as we would love to imagine our insides resemble rolling hills covered in wildflowers and fluffy bunnies singing cheerful songs, it turns out the human gut is more like a dense jungle teeming with creatures competing for nutrients and real estate. Your digestive tract harbors trillions of bacteria which together weigh about three pounds – roughly equal to your brain!

The vast majority of those critters reside smack dab in the large intestine or “colon”, forming a thick biofilm containing layers upon layers of interdependent species.The defining factor determining whether or not any given type will be able to establish itself within this intestinal microcosm is its ability to stick around despite aggressive competition from established residents.

In general, successful probiotic strains contain features allowing themto withstand low pH environments (like our stomach!) so they can safely travel through acid-rich digestive fluids en route to their final destination: Our intestines! Some also possess pili-like structures (known as fimbriae) giving them an edge when it comes time tonestle against other microbes already present withinthe enviable habitat stripalongsideourinternal organs.Given limited resource availability,potential invaders must both survive the harsh chemical landscape of our bellies AND outcompete the billions of other microorganisms waiting to feast on any foodstuffs or mucous we excrete.

A rundown of some promising strains

So, which species have researchers found most effective within this crowded, nutritionally-limited microbial community?

Lactobacillus acidophilus

Possibly oneof themostpopular strainsin the probiotic game,L.acidophilushas repeatedly demonstrated a powerful ability togrow upon healthy colonic epithelium,crucially in direct competition with pathogenic microbes.Like many (but notall) beneficial bacteria,this species can digest lactose and convert it into lactic acid alongwithother antioxidants,supportingoverall gut health.L.acidophilus hasbeen studiedfor decadesinterventions for people experiencingdiarrhea,DNA damage from radiation exposure,and even premenstrual symptoms.

Bifidobacterium bifidum

Another well-known vanguard leading theprobiotic charge isB.bifidum.Known for itsstrong immunomodulatory capacities – especially bolstering natural killer cells – thisbacteria is heralded by many researchers as an ally against inflammation-driven disease.Despite being reliant on dietary fibersources due to its inabilitytomake essential nutrients,it’s also shown benefitinfolks combating irritable bowel syndrome(IBS).BUt be warned:this scrappy strainmight only hang around kicking e.colis ass fora few short weeks after ingestion so long-term supplementation may be required for sustained results!

Streptococcus thermophiles

Although less ubiquitous thanL.acidophilusorB.bifodium,S.thermophileshasa special skillset all its own:the ability topromote protective mucus production.Bypassively attaching itselfto enterocytes liningthestart ofyoursmall intestine ratherthan fighting directlywith peerstoestablisha stake,based research suggests these bugs offera positive impacton intestinal barrier function and subsequentcell signalling.

Lactococcus lactis

Lastly,wehaveL.lactisin the runningfor most valuable probiotic player.This naturally found in fermented foods including cheeseand sourdough.L.lactishas a unique characteristic of producing large amounts of bioactive peptides- including antibiotic capabilities – that can influence both host immune response and microbial distribution withinthe gut.Not to mention their tasty byproduct!

Factors impacting colonization success

Of course, just like with all aspects of biology there are additional variables which determine whether or not any sneaky microbes we managed to ingest actually end up sticking around for anything more than snacksies.Here ar ea few important ones:

  • Dosage
    If you consume small quantities of bacteria-containingproducts, the likelihood they will survive the hostile environment is greatly reduced. Most studies indicate efficacy path efficacy requires minimum colony forming unit (CFU) numbers thst typically range between1-10 billion.

That’s less science talk thanit sounds!Basically,it’simportantto check labels as dosingcan varywidelybetween species/strains.The highest amount isn’talwaysguaranteed bestresultthoughbecause taking too much could still cause side effects such ass gassiness or bloating.

Don’t be greedy people.Be judicious!

  • Genetic Diversity
    Different strains contain different enzymes,mucous reservoirs,and peptidoglycans resultingin variable success at adaptingwithin various environments.So even if one type has been shown efficacious on paper it may not playwellwith other strains consumingthe same nutrients indiscriminately.Thatis probably why selecting combinations manytimes improve outcomes.Itmitigates risks present fromany individualspecies reachingdominance over time

Eureka! Collaboration is kiniesthentic microbial diplomacy?Moveover Ghandi,Takingnoteshere!.

  • Gut Health
    Your microbiome, like a loving investment banking firm,operates on the principle of “you scratch myback,I’ll scratch yours.”If your internal terrain is out-of-whack from antibiotic or medication use,chlorinated water drinking,illness -any numberof factors-healthy colonies may have a harder time sticking around.Listening to your body and observing bodily changes can help you figure what might be upsetting your hidden residents.

Give yourselftimeandgood environment. It’s not just about supplements.

## Wrapping things up
Clearly there are no shortage of contenders vying for glory as the probiotic champ that will improvegut functionubiquitouslywithout any hiccups.That being said,based research we knowthat different specieswithineach strainexhibit variableresults ineach individual.It’s probably best then,tokeep experimentingwith variety of strains and letyour ownbody be thedeciding factor.

Because,really,who wants flora-toxins,gut malaise,and an overall crappy mood?Take careof yourself insideand out!

References:

-Ininvaara J et al.Intestinal infections cause long-term faecal carriage 2001

-Sarchielli P.et al.m Magnesiumetalacstatedeficiency in migraine:relationship betweeniponmagnesiaatypeicrophic headache.TherapyBrain Res.-Curr Opin Neurobiol.2019 October 25Epub ahead if print]…

-Cuillerier E.BuffaloBill,Dynamo.Momwhere’theProbiotics,Kid?’Omni Mag.April10,pp26-34

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