How to Increase Lactobacilli

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If your body needs a little help breaking down lactose, you've probably heard that lactobacillus can help. [1] While there have not been many controlled clinical trials to determine the effectiveness of lactobacilli, increasing it in your body could possibly improve your bowel health and treat diarrhea [2] or vaginal infection. [3] Fortunately, you can add lactobacilli to your diet by eating fermented foods or taking a daily lactobacillus supplement. [4]

Method 1
Method 1 of 2:

Eating Lactobacilli-Rich Foods

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    All Yogurt has a variety of lactobacilli strains in it. If you're looking for a specific strain, purchase yogurt that lists that strain in the ingredients. To add more yogurt to your diet, try swapping yogurt for sour cream or cottage cheese. [5]
    • For example, you might see that the manufacturer has added lactobacillus acidophilus and the yogurt also contains lactobacillus bulgaricus. [6]
    • Some yogurt lists "live and active cultures" on the ingredient label. This yogurt has additional lactobacilli added to the yogurt after it's fermented. [7]
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    Kefir is similar to yogurt, but it has a looser, tangier flavor since it also includes yeast. It also has a wider variety of lactobacilli strains than yogurt. Look for plain or flavored kefir and use it in smoothies, dressings, or ice cream. [8] [9]
    • You can buy kefir made from goat, sheep, or cow milk. [10]
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    Pound and salt cabbage, carrots, and radishes before leaving them to ferment and develop lactobacillus. If you don't want to make your own sauerkraut or kimchi , purchase them. You can find them in the canned aisle or produce department.
    • If you're buying sauerkraut or kimchi, buy ones that don't have vinegar, which prevents the vegetables from fermenting. [11]
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    Fermenting soybeans creates lactobacillus acidophilus and you can get this from eating miso and tempeh. Stir miso into soup or dressings and replace meat with slices of tempeh. [12] [13]
    • Try crumbling tempeh and adding it to recipes that call for ground meat. You can also slice it thinly and toss it on the grill.
    • You can drink fermented soymilk which also contains lactobacillus. Purchase soymilk that's labeled "probiotic." [14]

    Tip: Heating the tempeh or miso beyond 115 °F (46 °C) will destroy some of the lactobacilli, so eat them cold or room temperature to get the most lactobacilli.

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    Read the label to ensure these probiotics have been added to the cheese. These cheeses have lactobacilli that survive the aging process that cheese goes through before it's sold. Although some hard cheeses, such as gouda or cheddar, might contain lactobacilli, you'll probably get more lactobacilli from eating fresh cheese made from raw milk, such as Roquefort cheese, goat cheese, or cottage cheese. [15] [16]
    • Remember that as the cheese ages, the lactobacillus level drops. [17] For more lactobacillus-rich food, eat yogurt or fermented soybean products.
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Method 2
Method 2 of 2:

Taking Lactobacilli Supplements

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    Although lactobacillus supplements are generally considered to be safe, talk with your doctor if you have short bowel syndrome [18] , a weakened immune system, ulcerative colitis, or damaged heart valves. [19] [20] If you have any of these conditions, you're more likely to develop an infection from lactobacillus.
    • Lactobacillus supplements are considered to be possibly safe for use during pregnancy and while breastfeeding, but it's still a good idea to talk with your doctor before taking them. [21]
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    Go to a local supplement or health food store and select a strain of lactobacillus based on what you're taking the supplement for. For example, you might find a strain or mixture designed to manage diarrhea or relieve the symptoms of irritable bowel syndrome. [22]
    • If you're feeling overwhelmed when looking for a supplement, ask your doctor to recommend a specific strain of lactobacillus for you to take.

    Did You Know? Although supplements aren't regulated by the Food and Drug Administration, supplements should list how many Colony Forming Units (CFU) are in each supplement. [23] The supplements should also be refrigerated so the lactobacilli, which are sensitive to heat, aren't destroyed. [24]

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    Since lactobacillus supplements contain different amounts of bacteria, read the instructions on the package. Depending on the number of organisms in the supplement, you might be directed to take 1 or 2 tablets once or twice a day. Supplements with a higher number of organisms might only need to be taken once a day. [25]
    • The manufacturer may recommend that you take the supplement with food in order to increase absorption. [26]
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    [27] Buy a vaginal suppository that has 100 million to 1 billion colony-forming units of lactobacillus [28] [29] and insert it into your vagina 2 times a day. [30]
    • Use the suppositories for 6 days before you see results.
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    If you're already taking antibiotics to treat an infection, keep in mind that these antibiotics can reduce the lactobacilli you're getting from a supplement. To make the lactobacillus supplement more effective, wait at least 2 hours after taking antibiotics to take the lactobacillus supplement. [31]
    • If you prefer, take the lactobacillus supplement at least 2 hours before taking the antibiotics.
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    If you experience these side effects, keep in mind that they usually go away within several days of using the supplement. However, get immediate medical attention if you experience any of these side effects: [32] [33]
    • Rapid heartbeat
    • Dizziness
    • Hives, rash, or itchy skin
    • Tightness in your chest
    • Coughing or difficulty breathing
    • Weakness or tiredness
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      • Eat the lactobacilli-rich foods without heating them to get the most friendly bacteria into your digestive system.
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      References

      1. ↑ https://emedicine.medscape.com/article/930971-treatment
      2. ↑ https://jasbsci.biomedcentral.com/articles/10.1186/s40104-018-0243-3
      3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7023241/
      4. ↑ https://www.fao.org/3/x0560e/x0560e10.htm
      5. ↑ https://textbookofbacteriology.net/lactics_3.html
      6. ↑ https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.189
      7. ↑ https://www.health.harvard.edu/staying-healthy/your-complete-guide-to-choosing-a-yogurt-to-meet-your-needs
      8. ↑ https://www.sciencedirect.com/topics/food-science/kefir
      9. ↑ https://www.todaysdietitian.com/newarchives/080114p32.shtml
      1. ↑ https://www.cambridge.org/core/journals/journal-of-helminthology/article/abs/comparative-in-vitro-efficacy-of-kefir-produced-from-camel-goat-ewe-and-cow-milk-on-haemonchus-contortus/46FB0894417F31FA8A64E6C0EFD2E8D6
      2. ↑ https://www.health.harvard.edu/blog/fermented-foods-for-better-gut-health-2018051613841
      3. ↑ https://pubmed.ncbi.nlm.nih.gov/27390728/
      4. ↑ https://www.sciencedirect.com/topics/food-science/tempeh
      5. ↑ https://annalsmicrobiology.biomedcentral.com/articles/10.1007/s13213-011-0401-8
      6. ↑ https://enviromicro-journals.onlinelibrary.wiley.com/doi/abs/10.1111/jam.12482
      7. ↑ https://pubmed.ncbi.nlm.nih.gov/11307898/
      8. ↑ https://ir.library.oregonstate.edu/downloads/j098zb705
      9. ↑ https://hkjpaed.org/pdf/2006;11;246-254.pdf
      10. ↑ https://www.uofmhealth.org/health-library/d03644a1
      11. ↑ https://www.mountsinai.org/health-library/supplement/lactobacillus-acidophilus
      12. ↑ https://www.uofmhealth.org/health-library/d07400a1
      13. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6306248/
      14. ↑ https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
      15. ↑ https://www.mountsinai.org/health-library/supplement/lactobacillus-acidophilus
      16. ↑ https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
      17. ↑ https://www.mayoclinic.org/drugs-supplements/lactobacillus-acidophilus-oral-route/proper-use/drg-20310912?p=1
      18. ↑ https://www.aafp.org/afp/2000/0601/p3306.html
      19. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3939257/
      20. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2662373/
      21. ↑ https://www.aafp.org/afp/2000/0601/p3306.html
      22. ↑ https://medlineplus.gov/druginfo/natural/790.html
      23. ↑ https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/
      24. ↑ https://www.drugs.com/sfx/lactobacillus-acidophilus-side-effects.html

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