![[Fact Check Column] 6 Truths About Lactic Acid Bacteria[Fact Check Column] 6 Truths About Lactic Acid Bacteria](http://esther-mall.com/cdn/shop/articles/7_aa583e8f-03f7-4e2f-9703-7b6d63df331d.jpg?v=1734156988&width=480)
Lactobacillus has been shown in several studies to have a number of health benefits, including improved gut health, enhanced immune response, and lower cholesterol. [source] In addition, the Ministry of Food and Drug Safety, based on various human application tests and scientific evidence, has recognized its ability to "help proliferate lactic acid bacteria, suppress harmful bacteria, facilitate bowel movements, and help intestinal health."
However, once you take probiotics, it doesn't mean that your gut health will improve. This is because lactic acid bacteria are known to survive in the intestines for up to 3 days. Therefore, it is important to consume probiotics consistently over a long period of time in order to see the effects of lactic acid bacteria.
There was a rumor that 'Bacillus coagulans' is not a lactic acid bacteria, so you should not eat products containing Bacillus coagulans.
It is true that 'Bacillus coagulans' is not included in the strains declared by the Food and Drug Administration as a functional ingredient for intestinal health. However, Bacillus coagulans has something in common with lactobacillus in that it breaks down sugars to produce lactic acid (lactic acid). However, it is different from lactic acid bacteria in that it is a 'spore bacterium' that produces spores.
These Bacillus coagulanns have been reported as safe by the European Food Safety Authority and the U.S. Food and Drug Administration, and are used as probiotics in some European countries. In addition, a 2020 study published in Medicine (Baltimore) showed significant improvements in abdominal pain and abdominal distension when given to Bacillus coagulans for 4 weeks. [source]
The Korean Ministry of Food and Drug Safety has approved the use of this strain as an adjunct ingredient. It only requires additional proof of functionality and safety for Koreans, but it is not a dangerous ingredient. In addition, all ingredients used in health functional foods are managed according to the strict standards of the Ministry of Food and Drug Safety, so you can consume them with confidence.
Since lactic acid bacteria are ingested from live live bacteria, some people need to be careful about their intake. Lactobacillus has a higher risk of bacteremia in patients with compromised immune systems, such as cancer patients, and studies have shown that it increases the incidence of blood infections in leukemia patients. [source]
Therefore, if you are severely immunocompromised or undergoing chemotherapy, it is recommended that you take it carefully.
4. Is synbiotics or postphyotics better than probiotics?
Synbiotics refer to products that are combined with probiotics and prebiotics, which are the food of probiotics, and postbiotics refer to new functional food materials made from substances produced in the process of metabolism of probiotics. It is true that synbiotics and postbiotics have also been confirmed to have health benefits through various studies. [source][source]
However, the type of probiotics itself is not so important. For healthy adults, probiotics are often sufficient. In addition, prebiotics are found in fiber-rich foods such as garlic, onions, whole wheat flour, bananas, and apples, so you can get them from your regular diet. Therefore, if you do not see satisfactory results after taking probiotics, you may want to consider taking a prebiotic preparation or postbiotics.
4. So, what are the criteria for choosing a good probiotic?
First, the number of bacteria in the probiotics. When counting the number of probiotics, we use a unit called 'CFU'. The Ministry of Food and Drug Safety recognizes 100 million ~ 10 billion CFU lactic acid bacteria as functional content. Therefore, it is important to check whether the probiotic product meets this functional content.
Second, it is a raw material for lactic acid bacteria. Famous probiotic ingredient companies include DuPont Danisco and Christian Hansen. Each ingredient company has a different intestinal settlement rate and acid resistance* of probiotics. Because of this, the effect on the function of lactic acid bacteria also changes.
*Acid resistance: Resistant to acids
To sum up, for healthy adults, probiotics alone are usually sufficient. In addition, when choosing lactic acid bacteria, it is important to check the number of bacteria of the probiotic and the source of the probiotics, not the type of lactic acid bacteria.
5. Is it useless to eat after meals?
Depending on the strain, the survival rate of lactic acid bacteria may differ when consumed before and after meals, so it is difficult to establish a uniform intake time.
I would like to introduce a human application test that used two strains to compare the survival rates before and after meals. In a study comparing lactobacillus settlement rates after taking Lactobacillus rhamnosus HN001 and Bifidobacterium longum BB536, Bifidobacterium longum BB536 was higher after meals and Lactobacillus rhamnosus HN001 before meals. [source]
However, lactic acid bacteria are generally weak against stomach acid. Therefore, in order for lactic acid bacteria to survive and reach the intestines without being killed by stomach acid, it is recommended to consume them on an empty stomach as much as possible.
Since lactic acid bacteria are also present in yogurt and kimchi, it is correct that you can expect the same effect as when you take lactic acid bacteria capsules. In a study on yogurt, 200 grams of yogurt for 4 weeks was found to improve constipation symptoms, and in a study on kimchi lactic acid bacteria, it was found to have cancer prevention and antioxidant effects.[source]
However, it is difficult to get enough lactic acid bacteria from food. You can't eat a lot of kimchi because of its salt, and if yogurt is poorly maintained, germs in the air can mix with it. Therefore, it is recommended to consume enough lactic acid bacteria whose efficacy has been clearly verified through various studies and scientific evidences to the extent of 100 million ~ 10 billion CFU.
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