Lactic acid bacteria

Lactobacillus and Lactococcus are lactic acid bacteria. They are critical for maintaining a healthy and balanced gut microbiome. They aid digestion, the immune system, and the function of the gut barrier, as well as inhibiting harmful bacteria and modulating inflammation. They may also play a role in mental health via the gut-brain axis. Let’s take a look at them in more detail:

Digestion and nutrient absorption: LAB helps the body absorb essential nutrients by breaking down complex carbohydrates and proteins in food. They also aid in the production of short-chain fatty acids, which are used as an energy source by the cells lining the gut.¹²³⁴
Immune system support: LAB interacts with the cells that line the gut, stimulating and regulating immune responses. They help to build a strong immune system, which protects the body from harmful pathogens and prevents infections.⁵⁶⁷⁸
Inhibiting harmful bacteria: Lactic acid and other antimicrobial substances produced by LAB create an acidic environment in the gut. This inhibits the growth of potentially pathogenic bacteria and yeasts, preventing them from colonising the intestines and causing illness. ⁹¹⁰¹¹¹²¹³
Maintaining gut barrier function: LAB help to keep the gut lining healthy by preventing harmful substances and pathogens from entering the bloodstream. This contributes to the maintenance of a healthy gut barrier, which is essential for overall health.¹⁴¹⁵¹⁶
Modulating inflammation: LAB have anti-inflammatory properties and can help modulate the immune system’s response to inflammation, reducing harmful inflammatory reactions.¹⁷¹⁸
Gut-brain communication: LAB and other gut bacteria may play a role in the gut-brain axis, influencing mood and mental health, according to new research. A healthy gut microbiome, including LAB, may contribute to better mood, anxiety reduction, and cognitive function.¹⁹²⁰²¹

What are the best sources of lactic acid bacteria?

Lactic acid bacteria are commonly found in a variety of foods that have undergone the process of “lacto-fermentation”, i.e. fermentation by microbes that produce lactic acid. Some of the richest food sources of lactic acid bacteria include kefir, yoghurt, sauerkraut (fermented cabbage) and kimchi (spicy Oriental fermented cabbage), miso and tempeh (fermented soy products that are common in Japanese cuisine), some types of cheese, e.g. Parmesan, Some types of cheese, especially aged cheeses, contain lactic acid bacteria, sourdough starter, vegetable pickles, and kombucha.²²²³²⁴

What foods can lactic acid bacteria feed on?

Lactic acid bacteria (LAB) are able to metabolise a range of carbohydrate sources to produce lactic acid. These sources are typically found in the food very fermented foods that are created thanks to the fermentation by LAB, and include simple sugars like glucose and fructose, which are found in many fruits, honey, and some vegetables, lactose (milk sugar), starches, and fibres such as inulin and other oligosaccharides, which are found in a wide variety of fruits, vegetables, and whole grains.²⁵²⁶

Where to find lactic acid bacteria in the Chuckling Goat Gut Microbiome Test

You will find your Lactobacillus and Lactococcus scores in a section called “Lactic acid bacteria” in the “Probiotics” report of your Chuckling Goat Gut Microbiome Test.

Synonyms: LAB, Lactobacilli, lactic acid-producing bacteria, Lactobacillales, lactic-acid producing microorganisms, Lactobacillus species

Important disclaimer

The Chuckling Goat Gut Microbiome Handbook is an educational resource built to translate complex science into plain English. The information provided on this page is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding a medical condition. Always check with your GP for interactions with medications/health conditions before changing your diet or starting to take food supplements.

References

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Lactic acid bacteria

References

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