Bifidobacteria are a group of bacteria called probiotics that normally live in the intestines and stomach. These help the body perform essential functions like digestion and ward off harmful bacteria. However, there are many products that claim to have more bifidus than others. Is this necessary?
One species, called Bifidobacterium bifidum (B. bifidum), has received a lot of media attention as being potentially beneficial to health. Are there any real positive health effects from eating this bacteria? Also, is it safe for human consumption?
What is?
Bfiidus is a species of beneficial bacteria also known as Bifidobacterium. It is a kind of probiotic that we will find in fermented foods such as yogurt. We may recognize this ingredient by the name Bifidus regularis, which is a trade name registered by the yogurt company Danone for its line of Activia yogurts.
But like most probiotics, bifidus remains a natural part of the microflora in a healthy digestive system, as well as in and on other parts of the body. Eating yogurt or other foods that contain this bacteria can help improve your health inside and out. As a strain of probiotics, it is believed to help:
- Regulate the digestive system
- Improve symptoms of irritable bowel syndrome
- Boost the immune system
- promote weight loss
- Improve some food intolerances
Foods with bifidus
Like other probiotic bacteria, B. bifidum can be produced outside the body and ingested orally. Certain foods are abundant in it, including:
- Yogurt with added cultures
- Kefir, a fermented milk drink
- Buttermilk
- Fermented foods including kimchi, tempeh, miso, and pickles
- sausages
- certain wines
- Sauerkraut
- sourdough bread
- some vinegars
Manufacturers sell B. bifidum tablets that you can take by mouth. The quality of these products can vary considerably, and it is important to evaluate where you obtain your supplement.
Special care must be taken with freeze-dried probiotic supplements. They can be used, however, “a concern is that they degrade rapidly on exposure to moisture and therefore may not be stable for long, despite advertising.
When looking for whole foods that contain Bifidobacterium, we’ll choose organic, grass-fed yogurts when possible. We can also try kombucha (fermented tea), but be careful with the serving size, as many varieties can contain a fair amount of sugar.
Kefir, a fermented dairy product that is a cross between yogurt and milk, can be a good choice for breakfast. Other whole foods include fermented vegetables like sauerkraut, pickles, kimchi, as well as sour cream, buttermilk, miso, and apple cider vinegar.
Benefits
If you are thinking of adding bifidus to your daily diet, there are some advantages to start with.
Strengthens the immune system
Several studies suggest that gut health from infancy may play a role in preventing health-related conditions and risk factors later in life. Research has linked an altered gut bacteria (or microbiome) to a plethora of diseases, including autoimmune diseases like celiac disease and type 1 diabetes, metabolic syndrome, allergies, asthma, and inflammatory bowel disease.
A wide range of factors can contribute to gut health. Healthy bacteria are one of these contributing factors that have been established to support gut health, improve immune function, and perhaps lower the risk of certain diseases. The researchers believe that the protective capacity of bifidobacteria against diseases in the first years of life consists in acting through specific immune stimulation and acidification of the intestinal environment through the production of short-chain fatty acids and lactate.
Take care of the digestive system
Probiotics are known to help relieve constipation. One study found bifidus improved bowel regularity in older people, who often experience constipation.
On the other hand, when we take antibiotics, we may experience diarrhea. Antibiotics do not discriminate between good bacteria and bad bacteria. Bifidus have been shown to prevent diarrhea caused by antibiotics. We will make sure to take them at least two hours before or after taking antibiotics.
Also, bifidus and other probiotics can help prevent traveler’s diarrhea. This type of diarrhea is usually the result of eating contaminated food or being exposed to foreign bacteria, usually in developing countries.
Fight irritable bowel syndrome
One theory suggests that irritable bowel syndrome is the result of disruption of healthy gut bacteria. Some studies show that bifidus may help improve bowel frequency and reduce overall discomfort in people with irritable bowel syndrome who experience symptoms such as constipation.
Helps lose weight
The gut microbiota not only plays a role in fat metabolism and storage, but also influences satiety, the feeling of fullness after a meal.
Science also shows that probiotics can help reduce the risk of obesity. Eating this type of food increases satiety and the consumption of healthy products.
prevents eczema
Many studies have shown that the use of probiotics containing Bifidobacterium strains given to the mother during pregnancy and lactation, as well as to infants, can prevent eczema in infants and children.
When it comes to treating eczema, the beneficial use of probiotics is mixed, and more research is needed to determine the benefits. Before giving a child any supplement, we should always consult a doctor first.
Daily dose
Experts suggest a dose of 10 to 20 billion colony-forming units per day for adults and 5 to 10 billion units per day for children. That is, a container of Activia brand yogurt contains 5 to 10 billion colony-forming units per serving.
We should take probiotics regularly to strengthen the bacterial colonies in the body and help them gradually eliminate harmful bacteria and yeast growth in the tract. There are already billions of probiotics within the gut, including bifidus, so the risk of taking too much is low for most people.
We will make sure to keep a supplement in the controlled temperature setting that the manufacturer requires. This depends on whether we are taking the probiotic pills or the yogurt.
Side effects
In general, bifidus is safe for everyone, including infants and children. People who shouldn’t take it include:
- People with a compromised immune system
- People with short bowel syndrome
- Premature babies
Keep in mind that, as with any supplement, probiotics do not require extensive safety testing or approval before they are sold. Probiotics can also occasionally cause gas. Seeing a doctor right away is recommended if someone has severe abdominal pain or abnormal stools after taking such a probiotic.