"B" is for "Bifidobacterium", "Better Gut Barrier", and "Brain Function."
- Oct 15, 2024
- 6 min read
The Microbiome
Anyone who has been paying attention to recent science related to health has likely heard of the "microbiome", the 30 to 100 trillion bacteria (and viruses and parasites) that reside in our guts and outnumber our own cells by 3 to 100 times! To give you some reasonable reference to their number, they are similar in count to the stars in our solar system!
The microbiome consists of hundreds of different types of bacteria, and like our culture at large, this "bacterial culture" contains some "good" bacteria, promoting health and survival, and some "bad" bacteria, which is pathogenic, or leading to disease. Again, as in our society at large, a healthy gut means having lots of "good bacteria" to protect us from the potential effects of the "bad guys". Good gut health also means having lots of diversity in our gut bacteria, or lots of different varieties of the "good guys". Every bacterial strain has its own specific function in our body, so like in our own societal cultures where we rely on the strengths and contributions of multiple groups and individuals, we also thrive when we have a gut environment which is culturally diverse . We actually have what is referred to as a "symbiotic relationship" with the good bacteria, which means that we need each other to survive. So, whether you are a big "animal person" or not, you are responsible for trillions of little "pets" living in your gut microbiome!
In general, our microbiome changes over our lifespan. Some bacteria maintain their numbers easily in our childhood and early adulthood and decline more readily as we age. Many bacteria are passed down to us from our mothers through vaginal birth and through breast feeding. Some bacteria are passed to us from our exposures. And some bacteria are influenced by our lifestyles and choices, by things such as sleep, exercise, nutrition, stress management, antibiotic and medication use, and vaccination history (unfortunately, antibiotics and vaccines do not only target the "bad guys").
So, to summarize, good gut health means minimizing the "bad guys", and increasing the number and type of the "good guys"! And now that we've set that stage, let's take a deeper dive into the "good guy" that we are highlighting today: "Bifidobacterium"!
Bifidobacterium
Bifidobacterium is found in the gut and in lower concentrations in the microbiome of the mouth and vagina. Bifidobacterium have a "Y" shape, as noted in the picture above, and thrive in areas of the body that are low in oxygen (like the gut). Bifidobacterium is one of the types of helpful bacteria that is known to decline easily with older age. This decrease in Bifidobacterium is associated with declines in immune function and in cognitive and mental health, and with increased incidence of gut issues such as constipation, as are often experienced in the older population.
Bifidobacterium is in high concentrations in fermented food, especially fermented dairy foods like yogurt and kefir. Various strains (types) of Bifidobacterium can also be taken as PRObiotic supplements. A probiotic is just a "pill full of live bacteria" used to increase the number of healthy bacteria in the gut. Bifidobacterium, like other healthy gut bacteria, also need healthy food in order to survive. (You cant have a healthy pet without feeding it the right things!) Healthy gut bacteria feed on different types of fiber (fiber is high in fruits and vegetables) and on resistant starch (which is high in plantains, green bananas and COLD potatoes or rice). Fiber and resistant starch, the food that good bacteria needs to survive, are referred to as PREbiotics. Some recent research has also indicated that good gut bacteria also need plenty of vitamins and phytonutrients gained from eating a healthy diet of colorful, "whole foods". (The topic of another post!)
Bifidobacterium Functions
Bifidobacterium help maintain a healthy gut
They break down and ferment fiber and resistant starches, and in the process, produce short chain fatty acids (SCFAs). These SCFAs serve as energy for the cells that make up the gut lining and keep it healthy. A healthy gut lining is like a cheesecloth or colander: it allows the gut to "strain out" our waste products so that we can eliminate them in the commode instead of allowing them leak back into our bloodstream, and we need Bifidobacterium in order to maintain that healthy gut filter!
Bifidobacterium regulate the immune response and reduce inflammation
Bifidobacterium have the ability to reduce systemic pro-inflammatory biomarkers. In other words, they have the ability to decrease the inflammation that affects the entire system. Of course, this makes sense, because of the effect of Bifidobacterium on the gut barrier itself. As we mentioned, if the gut barrier is unhealthy and a poor filter, it will allow toxins and waste products to leach back into the bloodstream. The immune system will then constantly have to fight those "foreigners", resulting in chronically high levels of inflammation.
One research study tested the effect of Bifidobacterium in reducing inflammation in those with ulcerative colitis (a disease which impacts the integrity of the gut lining) and in diseases such as chronic fatigue and psoriasis, both of which are diseases of the immune system. All subjects demonstrated high inflammatory markers at baseline, however, after a 6-8 week administration of Bifidobacterium Infantis 35624 (a specific strain of Bifidobacterium), markers of inflammation decreased in the ulcerative colitis, chronic fatigue, and psoriasis groups as well as in the healthy subjects used as controls! "These results demonstrate the ability of this microbe to reduce systemic pro-inflammatory biomarkers in both gastrointestinal and
non-gastrointestinal conditions."
Bifidobacterium promote good heart health
It also appears that higher Bifidobacterium levels are associated with heart health. "Findings from clinical trials, reviews, and meta-analyses suggest that probiotic intake may results in an improvement in total cholesterol and LDL levels in unhealthy subjects." Further, many studies substantiate the theory that high blood pressure, arteriosclerosis/atherosclerosis (clogging of the arteries), and disorders of fat and glucose metabolism (all predisposing factors for heart disease) are provoked by high levels of systemic inflammation. Therefore, in respect to heart health, the importance of Bifidobacterium in minimizing systemic inflammation cannot be underrated.
Higher Bifidobacterium levels may reducing the risk for metabolic disorders like insulin resistance, diabetes, and obesity.
"As a potential new intervention target for the treatment of diabetes, probiotics may participate in the regulation of energy metabolism through various mechanisms, namely, reducing chronic low-grade inflammation, regulating intestinal flora (promoting healthy gut bacteria), increasing SCFAs(remember these are needed for healthy gut lining), reducing oxidative stress (cellular stresses) ...and improving insulin resistance (the pre-cursor to diabetes), to achieve the purpose of regulating blood glucose".
Bifidobacterium Adolescentis (and Lactobacillus) may promote good mental health
These two strains of bacteria, sometimes referred to as "psychobiotics" because of their ability to impact the central nervous system, have been found to have a positive impact on mental health. "Recent studies have shown a correlation between a healthy gut microbiome, including an abundance of bifidobacteria, and improved mood and cognitive function. " Specifically, Bifidobacterium helps the body convert glutamate (the body's "ON neurotransmitter") to GABA (the body's "OFF neurotransmitter). Bifidobacterium seem to keep these neurotransmitters in balance to promote good mental health.
Summary
The mystery related to the function and benefits of the bacteria that live in our gut is constantly being uncovered! It is amazing science that sure seems to point to the fact that none of us are in this alone: we have trillions of organisms in our own bodies that are fighting on our behalf!!
If you are interested in checking out the benefit of other specific probiotics strains:
OPTIBACPROBIOTICS.COM =PROBIOTICS DATABASE
Disclaimer: This BLOG is for Educational Purposes, Only. This information provided is educational and informational in nature and is made only as general information. The information does not establish a patient-provider relationship, establish a standard of care, or offer medical, dietary, or therapeutic care, advice, opinion, diagnosis, or treatment. This information does not replace independent professional or medical judgment and should not be relied upon as medical, psychological, or other professional advice of any kind or nature whatsoever. This information should not be used for diagnosing or treating any mental or physical health problem or disease. You are solely responsible for any action taken based on your interpretation of this information and you are responsible for your own health care decision-making by obtaining any necessary consultations with appropriately licensed health care professionals such as physicians and psychologists.
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