Shift your gut bacteria with these probiotic strains

What are probiotics?
Probiotics are supplements or foods that contain viable, microbial agents that have been demonstrated to improve health. Humans have been consuming live cultures and microbes for many thousands of years. Microorganisms have always been an important component of the human diet in beer, wine, yogurt, tempeh, kimchi, sauerkraut, olives, cheese, kefir, and many other fermented foods.

What are the health claims?

There are many health claims about probiotics from supporting gut health, boosting immunity, reducing diarrhea, improving gut comfort from bloating, supporting weight management, helping alleviate stress and anxiety, improving skin health, and promoting oral health. While many of these health claims are backed by research, the effects of probiotics can vary based on individual differences and the specific strains used. Not all claims are universally accepted or fully supported by evidence, as probiotics are a rapidly evolving field of study.

Do strains matter and what are they?

Probiotics are typically listed by their genus, species, and strain. For example: Lactobacillus rhamnosus GG is a commonly used probiotic. Lactobacillus is the genus of probiotics. Rhamnosus is the species. GG is the specific strain.

The importance of probiotic strains lies in their unique and specific effects on health. Each strain of probiotic bacteria has distinct properties that enable it to address different health needs, making strain selection crucial for targeting specific conditions.

Here are a few helpful analogies to explain this:

Probiotic Strains Are Like Specialized Tools in a Toolbox

Imagine your gut needs some “repair work,” and probiotics are the tools. Just as each tool in a toolbox has a unique function—pliers for gripping, a wrench for tightening bolts, a hammer for nails—each probiotic strain has specific capabilities and benefits.

For example:

• Lactobacillus rhamnosus GG is particularly effective in supporting the immune system and reducing symptoms of traveler’s diarrhea, like a screwdriver precisely fitting the right type of screw.

• Bifidobacterium infantis M-63 is highly effective in reducing bloating and improving symptoms of IBS, acting like a wrench that fits exactly where needed for that particular “repair.”

• Saccharomyces boulardii CNCM I-745 helps prevent antibiotic-associated diarrhea and reduce gut inflammation, functioning like a hammer to address a specific type of repair.

Let’s take this a step further and explain strain specifics:
Some probiotics supplements only share the species with consumers and not the strain. This is problematic as there are many different strains of probiotics under each species. You could think of this like dogs and breeds. Identifying the strain is like specifying the breed of a dog, whereas identifying the species is like specifying that it is a dog. Using the wrong strain is like using the wrong tool or selecting the wrong breed of dog: you might not get the intended benefit. An Akita makes a great guard dog while a Cavalier King Charles Spaniel makes a great lap dog that shows a great deal of affection.

In short, probiotic strains are highly specialized, and just as each dog has distinct pros and cons, each probiotic strain has unique benefits for gut health and beyond.
New strains hitting the market:

Akkermansia muciniphila has gained significant research interest in recent years, especially for its potential in improving metabolic health.

Research Findings: 

• Studies show that A. muciniphila is inversely correlated with obesity, type 2 diabetes, and related metabolic disorders. Higher levels of A. muciniphila are associated with lower body fat, healthier lipid profiles, and improved insulin sensitivity.

• People with higher A. muciniphila levels often show improved blood glucose control and insulin sensitivity. Early clinical trials have found that pasteurized forms of A. muciniphila may positively impact insulin sensitivity and blood glucose regulation. Pasteurized A. muciniphila appears to be even more effective than the live bacteria in improving metabolic health, possibly due to the increased stability of its beneficial proteins in this form.

• Lower levels of A. muciniphila have been observed in individuals with cardiovascular diseases, suggesting that it may play a role in heart health by reducing inflammation and metabolic risk factors.

Research on Akkermansia muciniphila is still developing, and while the results are promising, more large-scale human trials are needed to confirm its effects and determine optimal administration forms and dosages. 

Faecalibacterium prausnitzii has gained attention for its potent anti-inflammatory properties and its role in maintaining gut health, has become a focus due to its connection with inflammatory bowel disease (IBD), metabolic health, and immune regulation.

• F. prausnitzii is one of the main butyrate-producing bacteria in the gut, a short-chain fatty acid that helps reduce inflammation by regulating immune cell activity.

• Individuals with IBD, particularly Crohn's disease, often have reduced levels of F. prausnitzii, suggesting it plays a protective role in the gut. Supplementation of F. prausnitzii is being studied as a potential treatment for IBD and other inflammatory conditions. Some trials are investigating prebiotic fibers, such as inulin, that selectively feed F. prausnitzii to improve outcomes for these patients.

• Low F. prausnitzii levels have been linked with obesity, type 2 diabetes, and metabolic syndrome, while higher levels are associated with a balanced gut microbiome and improved glucose regulation.

Online trends:
Coconut Cult is a yogurt that has gone viral online. It claims to have 16 different probiotic species: L. helveticus, L. salivarius, L. lactis, L. rhamnosus, L. plantarum, L. acidophilus, S. thermophilus, B. breve, L. brevis, L. gasseri, L. casei, L. reuteri, B. longum, B. bifidum, B. infantis, L. fermentum. With a whopping 50 billion CFU per 2 tablespoons, this little jar packs a punch! However, the specific strains of these probiotics are not listed. These species are generally recognized for their potential benefits in supporting digestive health, enhancing immune function, and promoting a balanced gut microbiome. However, more transparency into the specific strains used would help to back the health benefit claims listed on their page: 

• Less bloating

• More regularity

• Lower inflammation

• Improving mood and mental health 

• Better digestion

• Promoting healthy skin

• Maintaining healthy weight

• Reducing allergy symptoms

• Boosting immunity

• Feeling full, longer

Is this a delicious yogurt option? Yes! Will it measure up to the health supportive claims? Unclear.

Warning: Do not over consume. This product has 50 billion CFU per 2 tablespoons, this is at least 2x higher than most probiotic supplements on the shelves. 

Most brands of yogurt will include S. Thermophilus, L. Bulgaricus, L. Acidophilus, or L. Casei. However, these are species without specified strains. Streptococcus thermophilus for example has many different strains with different benefits: S. thermophilus APC151 can produce GABA, which supports a sense of calm while S. thermophilus Orla-Jensen 1919 is found in the clinically studied and standardized formulation known as VSL#3, to treat ulcerative colitis. Both are wonderful benefits that would benefit very different people.

An example of a brand of yogurt that does list the specific strains used is Dannon Activia which features Bifidobacterium animalis lactis DN-173 010/CNCM I-2494.

If you would like more guidance into choosing the right protocol, book a discovery call with Kelli. To check out Kelli’s favorite gut loving products, visit her Fullscript dispensary.

Blog written by Amelia Pickhinke, Kelli’s dietetic intern.