The world of probiotics continues to grow. This is much in thanks to the growing scientific research on the topic. At Ombre, our database spans over 35,000 scientific journals. These journals have access to data on over 1,000 microbes. Thanks to these advances in technology, we have pinpointed the top 10 probiotic bacteria for gut health. Let’s get to know these bugs a bit better, shall we?
Akkermansia – The Weight Manager
Health Benefits
The more Akkermansia in your system, the better off your gut will be. Akkermansia uses protein from your intestinal tract to ferment acids and gases. This helps burns off excess pounds.
Current research on Akkermansia shows promising results with:
With growing interest in Akkermansia, CalState has received $435,000 to fund three-years worth of studies on the bacteria. You can expect to hear a lot more about The Weight Blaster in the coming years!
Description
Only 1 to 5% of the microbes in your gut are of the Akkermansia species. They cannot survive in the presence of oxygen, which makes Akkermansia scarce in the system. What’s so unique about this genus is that they solely feast on protein from bile. Akkermansia won’t consume any foods sitting in our gut. Instead, they will chomp on the byproducts of these food sources. To enhance the nutrition in your byproducts for Akkermansia to survive, consume foods rich in polyphenols. These foods include:
Other ways to help ensure Akkermansia flourish is to observe periods of fasting, consume lean proteins, and supplement with quercetin. Akkermansia may be the Weight Blaster, but it takes a village to keep the weight off for good!
Alistipes – The Carnivorasaurus
Health Benefits
Alistipes is a commensal bacteria. Not only do theythrive in the company of others, but Alistipes strengthens other probiotic bacteria around them. In turn, Alistipes helps strengthen your microbiome.Research on Alistipes has shown promise in providing:
Antiviral Relief
Detoxification of the Liver (Not Associated with Alcoholism)
Ulcerative Colitis Help
Obesity Control
IBS/SIBO Relief for Adults Only (Overabundance May Lead to Cramping in Children)
Alistipes is a resistant strain of bacteria that can survive the extreme conditions of bile. This quality makes Alistipes such an effective ally in the GI tract against harmful bacteria.
Description
Just because Alistipes is resilient doesn’t mean it can do the work on its own. Alistipes has a major appetite. If you have a tendency to order Meat Lover’s Pizza, then Alipstipes is the gut bacteria for you. Consuming a diet rich in animal fats are ideal for Alistipes to survive. However, they also need a good balance of carbohydrates. Alistipes ferments carbs to create acetic acid. This helps alkalize our body. By doing this, the acidic environment created by harmful bacteria is transformed. In turn, more beneficial bacteria will be able to survive. To create a strong colony of Alistipes, be sure to eat a variety of foods such as:
Cheese
Free- Range Eggs
Legumes
Dried Apricots
Free-Range Poultry
Extra Virgin Olive Oil
For optimal gut health, you need a variety of beneficial bacteria. One of the best allies in the quest to heal your gut is Alistipes. After all, would you mess with a bacteria whose nickname is Carnivorsaurus?
Bacteroides – Fiber Whacker Health Benefits
We all need fiber, but whoa! Can fiber really cause us to feel gassy? Thanks to Bacteroides, that pain can subside. Bacteroides are known to help your body digest fibers that are hard to break down including whole grains, cellulose, and pectin. On top of doing our body a favor, there are more benefits to Bacteroides.Studies suggest Bacteroides have a hand in:
Diversifying Gut Microbiota
Aiding in Nutrient Absorption
Modulating Gut Function
Bacteroides are a commensal bacteria, which means they get along with others. In fact, Bacteroides helps whips the others into shape.
These bacterial strains know how to use nutrients efficiently while guiding others microbes to functions smoothly. While beneficial, Bacteroides can be a double-edged sword. These bacteria have an adverse reaction to atmospheric oxygen. Therefore, the presence of Bacteroides outside of your gut may lead to abscesses.
Description
Bacteroides are predominant in the systems of those who consume a protein-rich diet. The best way to feed the Fiber Whacker is to give it an array of lean animal fats and complex carbs. Feeding Bacteroides optimal nutrition includes:
Lean Free-Range Poultry
Whole Grains
Wine
Free-Range Eggs
Sweet Potatoes
Dried Apricots
Cheese
While some foods are have proven ideal for Bacteroides, there are some to keep an eye out for. Certain bread (wheat and rye) and acidic juices (orange and pineapple) can hinder the growth of Bacteroides strains.
Bifidobacterium – Bacterial Multivitamin
Health Benefits
If there were ever a probiotic that acted as a multivitamin to your system, it’s Bifidobacterium. This bacteria has a unique sugar. This sugar ferments carbohydrates. The byproduct is gas. While that might sound embarrassing, you know how relieving gas can be for those with severe bloating. With that being said, there’s more to Bifidobacterium than just being a gas pump. Research on Bifidobacterium has shown this genus helps with:
Ease of IBS/SIBO Symptoms
Flushing of Toxins
Digestion
Decrease Risk of Cardiovascular Disease
Lower Respiratory Tract Infections
Child’s Eczema
Boosting Immunity Cells
Bifidobacterium covers a lot of ground. This genus has shown promising results in helping conditions associated with all age groups, from infants to elders.
Description
Bifidobacterium flourishes in your intestines. Here, Bifidobacterium play toll booth for the digestive system. These bacteria are known to destroy opportunistic bacterial strains like H. pylori. They also help balance out cholesterol levels by introducing LDL Cholesterol to the system. This is what makes Bifidobacterium such a heart-healthy bacterial strain. To get the most of your Bifidobacterium, be sure to implement a diet rich in:
Artichokes
Garlic/Onions
Dandelion Roots
Almonds
Red Wine
Green Tea
Also, Bifidobacterium flourish in the presence of other supplements. Be sure your Bifidobacterium are propped up with plenty of:
Magnesium
Other Probiotic Strains
Inulin
Reservatrol
While there are many foods and supplements that will strengthen Bifidobacterium, there are a few that many present problems for this strain. Be wary of sweeteners containing sucralose (such as Splenda) and high-fat foods. Hey, even the Bacterial Multivitamin has its Kryptonite!
Blautia – The Fighter
Health Benefits
If your system has become compromised, you will need all the backup you can get. Luckily, you don’t have to look much further than Blautia. This tough bacterial genus has shown they enhance the survival rate for those who have received blood and marrow transplantation. In addition to these life-saving qualities, Blautia has shown promise in:
Improving Liver Function
Combating Colorectal Cancer
Digesting Food
Antimicrobial Qualities
Usage of Amino Acids
One of the greatest characteristics of Blautia is its hand in breaking down fats and carbs. A byproduct of Blautia is succinic acid. Without succinic acid, the body can’t utilize amino acids, carbohydrates, fatty acids, or cholesterol.
Description
What makes Blautia such a fighter is how they interact with two common atmospheric elements–hydrogen and carbon dioxide. Blautia converts these two gases into acetate. With acetate present, Blautia is able to consume fibers in your diet and create succinic acid. For the best results of Blautia, it’s important to include these foods in your meal plans:
Sea Fish
Whole Grains
Olives
Grapeseed Oil
Wine
Inulin
You may notice one exclusion from the list above...red meat. Blautia doesn’t flourish in high-fat diets. Sticking with fish and plant-based protein is the best way to get the most out of Blautia. And hey, what The Fighter wants, The Fighter gets!
Eubacterium – The Influencer
Health Benefits
We all have that one person in the group that has a bit more credibility with the crew than the rest. The Eubacterium genus is one of the most abundant in the microbiome. In fact, there is a strain of Eubacterium found in every living organism on earth.Some of the greatest health benefits of Eubacterium include:
Increasing Vitamin Absorption
Playing a Role in Every Human Function
Digesting Resistant Starches
Protein Synthesis
DNA Creation
While Eubacterium plays such an influential role in every essential function of the human body, this genus can get a bad rap.
This is the fastest growing bacterium, doubling in number in just 20 minutes. In cases of E.coli, such rapid growth of Eubacterium may be a problem.
Description
What gives Eubacterium such a distinguished role as The Influencer is its thick skin. No, really. Eubacterium has a thick cell wall made of amino acids and sugars. Therefore, it’s ready to rejuvenate and stimulate any cells it comes into contact with. However, its exterior is resilient enough to survive in harsh conditions caused by stomach acids. Now, who wants to expose beneficial bacteria to harsh conditions? To get the most out of Eubacterium, be sure your diet is rich in:
Fish Protein
Garlic/Onions
Free-Range Eggs
Almonds
Dark Green Vegetables
Consequently, diets high in dairy and red meat may inhibit the growth of beneficial Eubacterium. As anyone with an E.coli outbreak can attest to, improperly handled food may lead to a compromised system. Like our parents warned us, not all influencers can always be good ones!
Faecelibacterium – Most Popular
Health Benefits
We all want to be the cool kid in school. When it comes to your gut, the bacteria with the mostest is without a doubt Faecalibacterium. Faecalibacterium is the most abundant commensal bacteria in the gut. Thankfully, this bacteria plays well with others. Being everyone’s best friend isn’t all Faecalibacterium is good. Most Popular also shows promise in:
Breaking Down Dietary Fibers
Easing Symptoms of Crohn’s Disease
Combatting Obesity
Fighting off Respiratory Disease
Balancing Mood
Improving Cardiovascular Health
Weight Maintenance
With access to every crowd, Most Popular has all the good gossip. That’s why you want to make sure there’s plenty of this beneficial bacteria to go around.
Description
The greatest service Faecalibacterium provides our body is the creation of butyric acid. Butyric acid is essential in breaking down fibers our body are otherwise be unable to digest. Most Popular exhibits the ability to clear the body of plaques in the arteries. As a result, fresh blood cells are able to reach all parts of the body. This includes the mind, heart, and gut. To help strengthen the presence of Faecalibacterium in your system, be sure to eat:
Chicory
Apples
Artichokes
Whole Grains
Red Wine
Sweet Potatoes
In addition, Faecalibacteriumprosper when in the presence of other supplements. To help boost the status of Most Popular, try taking the following:
N-Acetyl-D-Glucosamine
Probiotic Strains (Bacillus Coagulans)
Epinephrine
While there are many foods and supplements that will enhance the life of Faecalibacterium, some may do more harm than good. Be sure to stay away from foods rich in omega-3 fatty acids such as flax seeds and Navy beans. High-fat and low-fiber diets are also not ideal. And trust us, you want to keep the Most Popular happy!
Lactobacillus – Dairy Godmother
Health Benefits
This name might look a bit familiar. Anyone who has ever worked out may have heard of lactic acid. Lactic acid is what tired muscles produce in order to draw energy from our gut during an intense workout. Besides being a great work out buddy, there are many more health benefits of Lactobacillus. Some of these benefits include:
As the name “lact” suggests, Lactobacillus is essential in breaking down the enzyme, lactose. This is one of the primary enzymes in dairy. However, milk is the number one allergen in the world.
Seeing as humans are the mammals to drink another mammal’s milk…and drink milk past infancy…we need all the help we can get. That’s why we have dubbed Lactobacillus The Dairy Godmother.
Description
While Lactobacillus has many benefits, it has one major claim to fame. Everything it digests, the byproduct will always be lactic acid. Having lactic acid is great for keeping our weight in check and our energy levels boosted. However, Lactobacillus can’t do all this work on its own. It’s going to need some nutrients too.
You can enhance the benefits of Lactobacillus by consuming:
Whole Wheat
Miso
Tempeh
Fermented Pickles
Sauerkraut
Yogurt
The foods that Lactobacillus flourishes with are all probiotic-rich. These foods help balance out acidic environments. In turn, Lactobacillus can create a more neutralizing lactic acid.Lactic acid helps create an atmosphere beneficial for more probiotic strains. To ensure the greatest survival rate of Lactobacillus, limit intake of artificial sugars and be sure to eat more probiotic-rich foods during rounds of chemotherapy.
Roseburia – Colon Master
Health Benefits
There are two sides to every story. Such is the case for Roseburia. Roseburia creates butyrate acid. This is a short-chain fatty acid that acts as a food source for other probiotics in your gut. Not only does Roseburia provide nutrition to your microbiome, but it brings a load of other benefits as well.Some of the health benefits of Roseburia include:
Improving Biodiversity of Gut
Boosts Glucose Tolerance
Aids in Weight Loss
Rejuvenates Colon Cells
Description
Such a pretty name, yet Roseburia flourishes deep within your colon. When there is plenty of Roseburia to go around, your body will work like a well-oiled machine. Glucose will be used efficiently to ensure that leftover sugars don’t end up stuck in your gut lining. However, low levels of Roseburia in the system may result in digestive disorders, most notably, Irritable Bowel Syndrome (IBS), Just like us, Roseburia need to eat. Therefore, to grow this bacteria in troves, you should be sure your diet includes:
Sea Fish
Whole Grains
Extra Virgin Olive Oil
Dark Green Vegetables
Red Wine
While these foods will go a long way in creating a suitable environment for Roseburia, you should also limit your intake on eggs, dairy, and milk.Otherwise, you may run the risk of developing gastrointestinal issues associated with a lack of Roseburia in the system. Hey, you don’t get the name Colon Master for nothing!
Ruminococcus – The Cell Builder
Health Benefits
Cells need to start somewhere. Look no further than the Cell Builder, Ruminococcus. Ruminococcus formulates cells because it is one of the most effective bacteria genus when it comes to breaking down carbohydrates.Studies have called Ruminococcus a “keystone species for degradation of resistant starch.” Not only has Ruminococcus shown resistant starches not to be so resistant, but it has a load of health benefits.Some of the greatest health benefits of Ruminococcus include:
Breaking Down Plant Material
Stabilizing Intestinal Barrier
Reversing Diarrhea
Lowering Risk of Colorectal Cancer
Decreasing Chances of Type 2 Diabetes
Reducing Kidney Stones
Boost of Energy
While most strains of Ruminococcus are effective in combating digestive issues, an overabundance of some strains may cause discomfort. One species of Ruminococcus has been linked to cases of IBS.
Description
20% of the bacteria in our feces are Ruminococcus. While Ruminococcus makes take up one-fifth of the bacteria responsible for breaking down solid food, it can’t do all the work alone. You need to feed Ruminococcus foods that will promote the benefits of this bacteria. Be sure to include the following foods to enhance Ruminococcus:
While these foods go a long way in ensuring you are getting the most out of Ruminococcus strain, others may delay your progress. Be sure to avoid as much dairy, red meat, eggs, and legumes as possible. From there, the Cell Builder will build you a map to optimal gut health!
Are you curious as to if you have optimal levels of these bacteria? Do you need a strain-specific probiotic to help bring balance back to your gut? Learn all of this, foods you should eat and avoid, and more with an Ombre Gut Health Test.This test will tell you your levels of traceable bacteria in your poop. With that information, we can let you know the foods that are making pathogenic grow out of control. Plus, we can let you know which foods you should eat to help the beneficial bacteria you're low in grow.Additionally, we can recommend a targeted probiotic formulated to address your symptoms. These high-quality probiotics contain science-verified strains clinically backed to support your unique wellness goals.
The American Institute of Cancer Research offers a beacon of hope, stating, "Colorectal cancer is considered one of the cancers most preventable by diet and lifestyle choices."
By Nishant Mehta Ph.D. candidate As adults, we have fully matured microbiomes that are constantly interacting with the food we ingest. This conglomeration of hundreds of different bacterial strains works together in synergy to digest food and release byproducts that contribute to our well-being. As humans, we have evolved the capacity to generate new […]
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