The Top 5 Probiotic Strains and Their Benefits

By Jaime Rose Chambers

There is a rich community of tiny microbes in the human gut with total numbers estimated to be between 30 to 400 trillion (1). Of those microbes, there are well over 500 strains of probiotics that have been identified, scientifically tested and shown in specific doses, to survive the trip through the digestive tract (3). Probiotics also have their own unique function in our body and specific health benefits (2).

Some probiotics have been more extensively researched and are therefore more commonly found added to foods like probiotic yoghurt. Some probiotics have been found to be most beneficial when taken by themselves, whereas others are more effective when combined with other probiotic strains (4).

These are the top 5 strains of probiotics, their effect on the body and who may benefit from
them:

1. Bifidobacterium animalis lactis (BB-12)

BB12 is the world’s most documented Bifidobacterium probiotic, appearing in over 130 human clinical studies (8). It has been shown to inhibit pathogens or ‘bad bugs’ in the gut and enhance the function of the intestinal barrier (8). It’s most famous role however is its effect on digestion. Research shows it can help to support a healthy gut microbiota, improve bowel regularity and has a protective effect against diarrhoea and antibiotic-associated diarrhoea (8). BB12 is found in Vaalia probiotic yoghurt.

2. Lactobacillus Rhamnosus (LGG)

LGG is one of the most extensively studied probiotic in clinical trials (6). It has a well- documented safety record and a number of studies have shown positive results by reducing the risk of respiratory infection, and a significant reduction in the length of time sicknumber of sick days (7). LGG is found in Vaalia probiotic yoghurt.

3. Lactobacillus reuteri (L. reuteri DSM 17938)

L. reuteri is an essential probiotic with its main role being in helping alleviate symptoms of intestinal diseases such as irritable and inflammatory bowel disease (IBS and IBD) (9) (10). It has been shown to modulate the gut microbiota, protect the gut barrier, suppress inflammation, eliminate infections and benefit the immune system by promoting the production of certain immune cells (10). It may also improve gut motility, and therefore in helping to alleviate symptoms of chronic constipation (10). It is generally found as a supplement.

4. Saccharomyces Boulardii (S. Boulardii CNCM I-745)

S. Boulardii is a probiotic yeast and is transient, which means it doesn’t stay and colonise in the gut, it does it’s magic as it passes through (11). It has been shown as a single strain to support gut conditions, especially when taken alongside antibiotic treatment (11). It has a number of important roles, firstly by generally contributing to a healthy, balanced environment in the gut (11). It has also been shown to be beneficial for gut infections and diseases too by fine-tuning our immune responses (11). It is found in fermented drinks like kombucha and kefir, and as a supplement.

5. Lactobacillus acidophilus NCFM

L. acidophilus species is an important human intestinal probiotic and have been widely studied for over one hundred years (9). It has been shown to have good resistance to digestive acids (13). The strain NCFM has shown to support the intestines, particularly for functional bowel disorders (13). A study showed that abdominal bloating improved over 4 weeks taking this probiotic (10). It may also help to facilitate lactose digestion in people with lactose-intolerance (11). It is found in fermented dairy like yoghurt and kefir, fermented foods like sauerkraut and fermented drinks like kombucha. Vaalia yoghurts contain a special combination of probiotics, including Lactobacillus rhamnosus, LGG® and Bifidobacterium animalis subsp. lactis, BB-12®.

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