What is a bifidobacterium?
Bifidobacteria are a group of bacteria that live naturally in your intestines and stomach.
They help your body do important things like digest food and fight off bad bacteria.
There are dozens of different strains of bifidobacteria that have specific benefits for your body.
Bifidobacteria produce short chain fatty acids (SCFAs) when they digest fibre.
SCFAs have many benefits for your body, including reducing the symptoms of digestive disorders, preventing bowel cancer and diabetes, and weight loss.
These bacteria are also among the first to develop in babies.
Bifidobacteria are very important for the digestion of breast milk.
Probiotic supplements often contain this type of bacteria to replenish an imbalanced microbiota.
The benefits of bifidobacteria
Several scientific studies show that various diseases are associated with lower levels of bifidobacteria.
People with obesity, celiac disease or diabetes appear to have fewer bifidobacteria in their digestive system.
Irritable bowel syndrome (IBS) includes symptoms such as abdominal pain, bloating, gas, constipation or diarrhoea.
Certain strains of bifidobacterium can improve these symptoms.
Other studies have shown benefits for people with inflammatory bowel disease or psoriasis.
One study showed that Bifidobacterium lactis can help reduce obesity and cholesterol.
The latter are important factors in more serious diseases.
You have probably heard that the gut is the "second brain".
In fact, studies suggest that taking probiotics containing bifidobacteria can reduce stress, anxiety or depression.
How can you increase the bifidobacteria in your digestive system?
As you age, the number of bacteria in your gut tends to decrease due to an unhealthy diet, stress, antibiotic use or certain health problems.
There are several ways to support the growth of bifidobacteria in your body, including
Probiotics
Probiotic supplements usually contain a mixture of bifidobacteria and lactobacilli.
They contain multiple strains to multiply the benefits in your digestive system and find the right balance.
Prebiotic foods are made up of fibres that your body cannot digest.
They help the good bacteria in your gut to produce short-chain fatty acids, such as butyrate, to promote a healthy digestive system.
These foods contain healthy bacteria such as lactobacilli or bifidobacteria.
Kefir, sauerkraut, tempeh, miso, kimchi, kombucha and pickles are examples of fermented foods.
Physical activity
Several scientific studies show that physical activity plays a role in the gut microbiota.
Even minimal activity, as recommended by health authorities, can continuously increase certain types of bacteria, such as bifidobacteria.
The different strains of bifidobacteria
Here is a list of the most common bifidobacteria that have been shown to benefit the human body.
Each strain of bifidobacteria has its own benefits for improving your health.
Bifidobacterium longum is a type of bacteria found naturally in the human digestive system.
It is one of the first bacteria to colonise a baby's gut.
Because of these many general health benefits, Bifidobacterium longum is often added to probiotic supplements.
Several scientific studies have shown the beneficial effects of Bifidobacterium longum on the immune system, Candida albicans infection and celiac disease.
Like other species of bifidobacteria, Bifidobacterium longum has been shown to be effective in treating the common symptoms of irritable bowel syndrome without adverse effects.
Bifidobacterium longum improved abdominal pain, bloating and constipation.
Bifidobacterium breve
Bifidobacterium breve is one of the most beneficial probiotic bacteria for the human body.
It makes up the majority of bacteria in the large intestine of breastfed babies, which is why breastfed babies tend to have healthier immune systems than non-breastfed babies.
The main functions of Bifidobacterium breve in the digestive system are to ferment sugars and produce lactic acid and acetic acid, but it is also a natural strain for maintaining the balance of your microbiota.
Bifidobacterium breve is able to combat many common digestive disorders such as diarrhoea, allergies, bloating and irritable bowel syndrome (IBS).
It also helps promote skin health, support respiratory health and reduce the risk of eczema.
Bifidobacterium lactis is a multi-purpose probiotic bacterium that lives in the gut.
It is a very effective strain for improving digestive and immune system function.
It helps promote optimal digestive health and improved comfort through several important mechanisms.
According to a study in mice, Bifidobacterium lactis strengthens the intestinal wall and makes it more difficult for foreign bodies to pass through the body.
Bifidobacterium lactis has been shown to aid lactose digestion in people with lactose intolerance.
Bifidobacterium lactis may have an effect on obesity, inflammation and ageing, but the evidence is insufficient.
Bifidobacterium infantis is found naturally in your mouth and digestive system.
A scientific study suggests that Bifidobacterium infantis probiotics reduce inflammation in patients with ulcerative colitis, chronic fatigue syndrome and psoriasis.
Bifidobacterium infantis would also be effective in combating the symptoms of irritable bowel syndrome. It would help reduce abdominal pain, bloating and gas.
This strain of bifidobacterium seems to be sensitive to some commonly used antibiotics.
If you have recently taken antibiotics, it may be in your best interest to take a probiotic.
Bifidobacterium bifidum is one of the most common strains in the human body.
It is an essential bacterium for good gut health and has a positive effect on the immune system.
People with Candida albicans infections usually have lower levels of Bifidobacterium bifidum.
Several scientific studies show that Bifidobacterium bifidum is effective in treating irritable bowel syndrome (IBS), constipation, lung infections, Helicobacter pylori infection and certain types of diarrhoea.
There are conflicting studies on the ability of bifidobacterium bifidum to reduce bad cholesterol or treat liver or stomach problems.
Possible side effects
Probiotics and bifidobacteria are found naturally in your body and are safe for the general population.
Some people may experience mild side effects such as gas or bloating as the body adjusts to the change in gut flora.
People with weakened immune systems (HIV, chemotherapy) should consult their doctor before taking a probiotic supplement.
There is little scientific research on the effects of probiotics on pregnant women, although taking probiotics during pregnancy may help with constipation.
If you are pregnant, it is best to consult your doctor before taking any supplements.
Dosage and quality
Probiotics are usually measured in CFUs.
In general, higher doses give better results, according to some scientific studies.
There is no need to overdose, but an amount between 1 and 20 billion CFUs will achieve the desired effects.
Rather than focusing on dosage, it is more important to find a high quality product that has been properly stored, and to consume a product that contains a high proportion of live bacteria.
Products with poor manufacturing and storage practices defeat the purpose of taking a probiotic rich in live, healthy bacteria.
To avoid this, choose a product whose bacterial strains have been cultivated in Europe.
Conclusion
Bifidobacteria are friendly bacteria with many health benefits. Scientific studies show that they boost the immune system, reduce intestinal infections and improve transit.
Probiotics, prebiotic foods and fermented foods help maintain a good balance of your microbiota.
Bifidobacterium longum, infantis, bifidum, breve and lactis are among the best documented for their benefits to the human body.
Bifidobacterium can even help treat symptoms of inflammatory bowel disease or irritable bowel syndrome (IBS).
Overall, they have a protective effect on your overall health.