Why should we eat lactic acid bacteria, beneficial bacteria that fight harmful bacteria?

Lactic acid bacteria, as we commonly call them, is not a name that refers to a specific bacterium, but a generic name for beneficial bacteria that prevent decay without producing harmful substances to the human body among bacteria that produce more than 50% of lactic acid as metabolites. Ever since Russian scientist Elie Mechinikoff was awarded the Nobel Prize for discovering that the secret to the longevity of Bulgarians is the consumption of lactic acid bacteria, its function has been steadily studied.

It is no exaggeration to say that a person exists in a sterile state until they are born, and when they come out into the world, they are exposed to bacteria, and from this point on, the war between harmful bacteria and lactic acid bacteria is waged. Harmful bacteria use food left in the intestines as nutrients to produce harmful metabolites such as indole, skatol, phenol, and ammonia, and when these substances are reabsorbed into the body, they can cause skin diseases, allergic reactions, rheumatism, and various organ problems.

In addition, when these toxins circulate in the bloodstream, the liver cleans them, and if the liver cannot detoxify them, they accumulate in the liver and can lead to cirrhosis. Lactic acid bacteria can help with these problems that can occur during digestion, as they prevent harmful bacteria from attaching to the intestine and make the intestinal environment acidic, which hinders the growth of harmful bacteria, and produces various digestive enzymes to help digestion and absorption of food.

Bacteriocin, an antibiotic produced by lactobacillus, inhibits the growth of pathogenic microorganisms or harmful bacteria that cause diarrhea or induces their death. Recently, these bacteriocins have been used as food preservation additives to prevent spoilage by taking advantage of the antibacterial activity.

In healthy babies who grow up exclusively on breast milk, more than 90% of the bacteria detected in feces are lactic acid bacteria, which decrease with age and increase the number of harmful bacteria in the intestines. Therefore, for a healthy intestinal life, it is better to consume lactic acid bacteria as a food.

Well-known foods rich in lactic acid bacteria include kimchi, cheese, and fermented milk. Kimchi is the only food in the world made by lactic acid bacteria that is fermented with all the nutrients of raw vegetables. As for the lactic acid bacteria content of kimchi, it is said that there are about 108 CFU of lactic acid bacteria in 1ml of kimchi soup when it is ripe, so it can be seen that you can consume a lot of lactic acid bacteria when you think about the amount of kimchi you eat at meals. The fiber in Chinese cabbage and other ingredients enhances the activity of lactic acid bacteria and aids intestinal movements. Fermented milk is produced by fermenting the milk of various animals, and fermentation methods vary from country to country.

There may be various lactic acid bacteria depending on the type, strain, and fermentation method of fermented milk, so it is a good idea to mix several products rather than sticking to just one product. It is also a good idea to eat it with muesli mixed with nuts and fresh seasonal fruits, or with chicory root, which contains dietary fiber and carbohydrates that help the activity of lactic acid bacteria. 

Cheese is not yet widely loved in Korea, but it is steadily becoming known through enthusiasts with the wine boom. Many Koreans still can't digest bread or milk, so sprinkling blue cheese on a salad with various vegetables and fruits is a good way to get lactic acid bacteria.

If we look at the recent food culture, due to the diversification of food and the increase in fast food, Koreans are not always exposed to kimchi and soy sauce. It is a way to balance the meat-based diet with a vegetarian diet, and at the same time, if you find it difficult to eat with foods that contain lactic acid bacteria, you can take a lactic acid bacteria supplement that is available in the product.

A large amount of lactic acid bacteria are destroyed when they meet stomach acid in the stomach before they reach the intestines, and recently, there are many probiotic products on the market that coat the helpful bacteria in addition to lactic acid bacteria so that they reach the intestines safely. According to the Code of Health Functional Foods, in order for probiotics to reach the intestines and show their beneficial effects, such as proliferation of lactic acid bacteria, suppression of harmful bacteria, and smooth bowel movements, it is necessary to consume 10 8~1010 CFU per day.

If you are concerned about your gut health, taking more than the suggested intake will not make it more functional. On the contrary, if consumed in excess, strains undergoing heterofermentation may produce gas and cause diarrhea, so be careful. It is also important to note that taking antibiotics may interfere with the function of probiotics.