Lactobacilli: Everything you need to know about “good” bacteria

Few people are aware of this, but bacteria inside the human body are not always a sign of disease. It is worth noting that in the intestine of each person, there are billions of microorganisms of different species and pathogens (causes or specific microorganisms that cause diseases), forming the so-called intestinal flora.

“In healthy individuals, there is a balance between healthy and potentially harmful microorganisms, however, this balance can be affected by external factors, such as poor diet and use of antibiotics”, explains Daniela de Almeida, functional and sports nutritionist.

Such an imbalance not only makes digestion difficult but also makes the digestive tract vulnerable to attack by harmful microorganisms. It is from there that the importance of such lactobacilli is highlighted – which practically everyone has heard of, but often without understanding their real meaning.

Daniela de Almeida explains that lactobacilli are microorganisms that reach the gastrointestinal tract and restore the intestinal microbiota, inhibiting the colonization of pathogenic bacteria, and restoring its balance.

For this reason, they are called probiotics (“beneficial bacteria”).

Health benefits of lactobacilli

Nutritionist Daniela de Almeida cites the benefits offered by lactobacilli below:

• They restore the balance of the gut microbiota;
• Improve constipation (“constipation”);
• They improve digestion, by helping in the production of proteolytic and lipolytic enzymes;
• They restore the integrity of the intestinal wall, in the case of inflammatory bowel diseases;
• They have an anticancer effect;
• Reduce diarrheal outbreaks by fighting pathogens;
• Increase immunity;
• They improve food allergy by preventing the translocation (moving from one location to another) of pathogens.

Where are lactobacilli found?

Daniela de Almeida points out that in healthy individuals there is a balance between healthy and potentially harmful microorganisms, however, this balance can be affected by external factors. “Inadequate nutrition, indiscriminate use of medication, stress and a sedentary lifestyle can cause dysbiosis – a term used for this imbalance of intestinal microorganisms”, she highlights.

And it is from there that another great advantage of lactobacilli stands out: bacteria of this genus can be ingested and still reach the intestine alive, crossing the stomach without problems – an acidic environment where most microorganisms do not survive. That is, it is possible, then, to ingest foods that contain live lactobacilli.

It is worth noting that lactobacilli can be found in pure milk, which has just come out of the cow, but not in pasteurized milk (which are those that are available on the market).

Thus, commercialized products that contain live lactobacilli are yogurts and so-called probiotics (especially intended to help the digestive system with the introduction of microorganisms).

Nutritionist Daniela explains that there is no recommended daily amount for the intake of foods with lactobacilli. “It is believed that a yogurt a day, combined with a healthy diet – rich in fiber and low in saturated fats and refined carbohydrates – and the practice of regular physical exercise, is enough to maintain a healthy intestine”, she highlights.

Indications: symptoms that there is already an imbalance in the intestinal flora

Daniela Almeida mentions some symptoms that may indicate that there is already an imbalance in the intestinal flora:

• Swelling
• intoxicated organism
• many gases
• Constipation
• diarrhea episodes
• candidiasis
• Lactose intolerance
• Irritable bowel syndrome
• Chron’s Disease
• Low immunity
• chronic fatigue
• Malabsorption of vitamins and minerals
• discouragement
• Depression

“In these cases, a supplementation may be indicated”, highlights the nutritionist.

Lactobacillus contraindications

Should all people consume foods with lactobacilli or are there contraindications? This is a very common question.

Daniela de Almeida points out that people with milk allergy should avoid yogurt. “As for those who are lactose intolerant, they should use products that do not contain it, products called lacfree”, she says.

“Lactobacilli can also be used in the form of sachets or capsules, associating with other ‘good’ bacteria, such as, for example, bifidobacteria, which improve intestinal functioning and the absorption of calcium, magnesium and iron, in addition to being effective against cystitis”, explains the professional.

But, it is worth mentioning, it is not necessary to go out there, today, in search of sachets or capsules of lactobacilli. Supplementation should be indicated, if necessary, by a professional (doctor or nutritionist).

The most important thing is to follow a good diet daily (rich in fiber and low in saturated fats and refined carbohydrates) associated with the practice of physical exercises and always be attentive to your health… And, in case of any different symptoms, consult a doctor of your confidence.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.