Lactobacillus reuteri is a beneficial probiotic bacterium important for human well-being. This microorganism naturally inhabits various parts of the body, including the gastrointestinal tract and is even found in breast milk. It contributes to a balanced internal environment, supporting various bodily functions.
What is Lactobacillus reuteri
Lactobacillus reuteri is a lactic acid bacterium that produces lactic acid from carbohydrate fermentation. As a probiotic, it is a live microorganism that provides health benefits when consumed in adequate amounts.
It commonly resides in the gastrointestinal tract of humans and animals. It can also be found in other human body sites such as the oral cavity, urinary tract, and breast milk. L. reuteri is notable for its ability to withstand the acidic conditions of the stomach and temporarily colonize the entire gastrointestinal tract. Its adaptation to human hosts contributes to its beneficial effects.
Dietary Sources of Lactobacillus reuteri
Finding Lactobacillus reuteri in everyday foods is challenging, as its presence depends on specific fermentation processes and strains. While many fermented foods contain beneficial bacteria, not all include L. reuteri. Some traditional fermented products and plant-based foods may contain it.
Fermented dairy products can be a source, with some yogurts and cheeses potentially containing L. reuteri. Specific cheeses like cheddar, Gruyère, and Parmigiano Reggiano have been noted to contain L. reuteri. Look for products explicitly listing L. reuteri in their ingredients, as pasteurization or different starter cultures can affect its presence.
Traditional sourdough bread, particularly that made with spontaneous sourdough starters, has been identified as a potential source. In these sourdoughs, L. reuteri can be a dominant bacterium. Plant-based foods like sweet potatoes, artichokes, and beans are also suggested to contain L. reuteri. However, its concentration and viability can vary, and these foods may not always contain live bacteria, especially after cooking.
How Lactobacillus reuteri Supports Health
Lactobacillus reuteri supports health through various mechanisms. One significant way it contributes is by producing antimicrobial compounds, notably reuterin. Reuterin is a broad-spectrum antimicrobial substance that inhibits the growth of harmful microorganisms, including bacteria, yeasts, fungi, and protozoa. This action helps maintain a balanced microbiota by suppressing pathogens.
It also supports digestive health by enhancing gut barrier function and modulating the intestinal microbiome. It promotes the production of mucus, forming a protective layer over intestinal epithelial cells, and increases the expression of tight junction proteins, which strengthen the connections between these cells. This reinforcement helps prevent harmful substances from translocating from the gut lumen into tissues, thereby reducing inflammation. L. reuteri can also influence the composition of the gut microbiota, supporting the growth of beneficial bacteria while limiting detrimental ones.
L. reuteri interacts with the immune system, exhibiting immunomodulatory properties. It can influence immune cells, promoting an anti-inflammatory response by reducing pro-inflammatory cytokines and fostering the development of regulatory T cells. This modulation extends to oral health, where L. reuteri can help reduce pathogenic bacteria associated with gum disease, tooth decay, and bad breath by creating an unfavorable environment for their growth.
Adding Lactobacillus reuteri to Your Daily Intake
Incorporating Lactobacillus reuteri into your daily routine can be approached through dietary choices or supplementation. When seeking food sources, prioritize traditionally fermented products that specifically state the presence of L. reuteri on their labels. For instance, some specialized yogurts or kefirs might be fortified with this particular strain. While some cheeses and sourdoughs may contain it, the amount and viability can be inconsistent.
For those interested in making fermented foods at home, research specific starter cultures that include L. reuteri strains. However, it is important to note that the conditions required for successful fermentation and the consistent presence of live bacteria can be difficult to replicate without specialized knowledge. Ensuring the quality and safety of home-fermented products is paramount.
Probiotic supplements offer a more consistent and controlled way to increase L. reuteri intake. Many supplements contain specific, well-researched strains of L. reuteri, such as ATCC 55730, DSM 17938, or ATCC PTA 6475. These supplements typically list the number of Colony-Forming Units (CFUs), with research doses ranging from 1 billion to 100 billion CFUs daily. Some supplements also include prebiotics, such as FOS (fructooligosaccharides), which serve as a food source to help the L. reuteri thrive in the gut. Consistent intake is advised, as these beneficial bacteria are naturally expelled from the body over time.