Lactobacillus casei (the “Case” in the name) is one of many strains of bacteria that live on and within human intestines. These bacteria have been shown to help improve digestion, reduce inflammation, lower cholesterol levels, and even prevent cancer! They’re not just good for your gut either; they’ve also been found to benefit your overall health. In fact, there’s evidence that they may even be beneficial for preventing heart disease!
In some cases, it’s possible to get sick from consuming these helpful bacteria alone. However, when consumed in combination with other healthy bacteria, they can provide a host of health benefits. And if you’re like most people, you probably already consume plenty of probiotics each day through fermented foods or supplements.
But what about those times when you don’t have access to either?
The good news is that there are several ways to take probiotics:
Take them in supplement form. There are two main types of probiotics available: prebiotics and lactobacilli. Prebiotics help the body absorb nutrients, while lactobacilli help maintain a healthy balance of friendly bacteria in your digestive tract.
Both types work together to promote a healthier ecosystem, which means less stress on your immune system and better digestion. Take them orally. Probiotics can also be found in supplements, yogurts (live lactobacillus) and fermented vegetables. Eat more fermented foods. Fermented vegetables like sauerkraut and kimchi are rich in live active cultures and are an excellent source of probiotics for your gut. Eat more yogurt. The live cultures in yogurt may help your digestive system function at its best by restoring the natural balance of “good” or healthy bacteria in your intestines. Eat a balanced diet. Since you’ll be eating more fermented foods with the addition of probiotics, it’s important to maintain a healthy diet that is rich in fiber, which helps maintain regular bowel movements.
Taking a combination of different strains of good bacteria can help balance your gut, but it’s also important to remember to eat a balanced diet. Eating plenty of vegetables, including leafy greens and fiber-rich beans and fruits, will help keep your digestive system running smoothly.
Sources & references used in this article:
Coadministration of probiotics with antibiotics: why, when and for how long? by L Boyanova, I Mitov – Expert review of anti-infective therapy, 2012 – Taylor & Francis
Lactobacillus casei rhamnosus Lcr35 in children with chronic constipation by LNAN BU, MEIH CHANG, YENH NI… – Pediatrics …, 2007 – Wiley Online Library
Use of a fermented dairy probiotic drink containing Lactobacillus casei (DN-114 001) to decrease the rate of illness in kids: the DRINK study A patient-oriented … by D Merenstein, M Murphy, A Fokar… – European journal of …, 2010 – nature.com
Fermentation characteristics and transit tolerance of probiotic Lactobacillus casei Zhang in soymilk and bovine milk during storage by J Wang, Z Guo, Q Zhang, L Yan, W Chen, XM Liu… – Journal of dairy …, 2009 – Elsevier
Performance in Nondairy Drinks of Probiotic L. casei Strains Usually Employed in Dairy Products by M Céspedes, P Cárdenas, M Staffolani… – Journal of food …, 2013 – Wiley Online Library
Introduction to pre-and probiotics by WH Holzapfel, U Schillinger – Food Research International, 2002 – Elsevier
Adhesion of probiotic micro-organisms to intestinal mucus by AC Ouwehand, PV Kirjavainen, MM Grönlund… – International Dairy …, 1999 – Elsevier
… prevention of Clostridium difficile infections with a specific probiotic combining Lactobacillus acidophilus, L. casei, and L. rhamnosus strains: assessing the … by LV McFarland, N Ship, J Auclair, M Millette – Journal of Hospital Infection, 2018 – Elsevier