The Benefits of Bifidobacterium and Foods Rich in This Good Bacteria

Bifidobacterium is a group of bacteria that lives in your gut. Bifidobacteria improves gut health and it is found in yogurt, kombucha, and other fermented foods.

Bifidobacterium is a group of bacteria that lives in your gut. Those bacteria and trillions of other microorganisms work hard to keep your body healthy. Each microorganism serves a vital function, and the slightest imbalance can be harmful. 

So, what role does Bifidobacterium play?

Your gut microbiome is a complex population of microorganisms that evolved to live in your gastrointestinal tract. Your microbiome includes many microorganisms, including:

• Bacteria
• Fungi
• Viruses
• Protozoans

The population of your gut microbiome is called its microbiota. Everyone’s microbiota composition is unique, determined by your:

• DNA
• Mother’s microbiota
• Birthplace
• Childhood environment
• Childhood diet

You have almost 1 trillion bacterial cells in a single gram of material from your large intestine.

Your microbiota can be “good” and “bad.” As long as your microbiome is balanced, though, it greatly benefits your health by:

• Promoting your nutrient metabolism
• Protecting you from harmful bacteria
• Boosting your immune system
• Supporting your gastrointestinal health

Unfortunately, health conditions, some diets, and long-term use of antibiotics can cause dysbiosis — an imbalance in your microbiome that puts you at risk.

How does your microbiota work? 

The exact mechanisms of microbiotas aren’t fully understood, but their benefits are well-researched.

Microorganisms feed on the food you eat, gaining nutrition as you do. Through their digestive processes and your body working together, your microbiome is formed.

Bifidobacterium is one of the dominant genera of bacteria in your gastrointestinal tract. There are more than 50 species and several subspecies of bifidobacteria. 

Bifidobacterium is most prevalent in babies who’re 3 to 4 months old. This is because human milk contains bifidobacteria and oligosaccharides (nutritious food for bacteria). 

A thriving population of Bifidobacterium has extraordinary benefits. The exact mechanisms are still being studied, but the benefits may include: 

Colorectal cancer prevention

Bifidobacterium may prevent or treat colorectal cancer by reducing the formation of cancer cells caused by carcinogens in the gastrointestinal tract.

Anti-diarrhea effects

Bifidobacterium prevents diarrhea and reduces diarrheal symptoms caused by antibiotics, bacterial infections, and chemotherapy treatments. Bifidobacteria are particularly effective in infants with diarrhea.

IBS relief

Treatment with bifidobacteria reduces the symptoms of people with inflammatory bowel disease (IBS). Bifidobacterium reduces proteins that cause inflammation in your gastrointestinal tract.

Bifidobacteria also relieves other gastrointestinal inflammatory conditions like Crohn’s disease and ulcerative colitis. 

Improved bowel movement regularity

Eating fermented milk products like yogurt with Bifidobacterium improves the regularity of your bowel movements. Some studies have demonstrated that bifidobacteria can also relieve constipation.

You have two options if you want to get more of this good bacteria. You can eat more fermented foods or take probiotic supplements.

Generally, dietary changes are the best way to introduce more Bifidobacterium into your microbiome gently. Probiotics come with potential risks.

Risks of probiotics

Probiotic supplements are intended to treat certain health conditions. Over-the-counter probiotics aren’t vetted by the U.S. Food & Drug Administration, though, so quality between brands can vary greatly. 

You should wait for a doctor’s guidance before trying probiotics because they can often recommend a trusted supplement. Otherwise, probiotic supplements may imbalance your microbiome. 

Fermented dairy products are the most common way to get more bifidobacteria. 

What is a fermented dairy product?

The most popular fermented dairy product is yogurt. It’s packed with Lactobacillus and Bifidobacterium, but it’s not the only source.

Kefir, a fermented dairy drink with added flavors, is an excellent source of good bacteria. You can drink it independently or use it as a smoothie base.

Some fermented cheese and sour cream can also contain Bifidobacterium. In fact, any dairy products that undergo the fermentation process can potentially contain bifidobacteria.

Other fermented foods with bifidobacteria

Even if you don’t like yogurt or dairy products, there are plenty of fermented foods you can eat to get some bifidobacteria, including:

• Kimchi, spicy fermented cabbage
• Kombucha, a fermented tea
• Miso, a fermented brown rice and soybean paste
• Tempeh, a fermented soybean cake
• Pickles (brined cucumbers)
• Sauerkraut (pickled cabbage)

How to identify food with bifidobacteria

Bifidobacterium is common among foods with probiotics, but its presence is not guaranteed. Foods that contain Bifidobacterium also may not have the same strain of bifidobacteria.

If you want to check a label for this microbe, Bifidobacterium species are often listed with the abbreviation “B.” followed by the species name. The most common probiotic strains are:

• B. animalis, subspecies lactis
• B. breve
• B. longum
• B. bifidum
• B. catenulatum
• B. pseudocatenulatum
• B. adolescentis

Depending on your desired health benefits, you may want a specific strain. For example, fermented dairy products with B. animalis have a greater chance of regulating your bowel movements. 

Always double-check the packaging of your food. It’ll tell you if it contains probiotics and, if so, which live cultures the manufacturer used. 

Probiotics are living microorganisms that populate your gut. Prebiotics serve as nutrition for those microorganisms. 

Eating a balanced diet will support the Bifidobacterium in your microbiome. Along with eating foods with probiotics, eating foods with prebiotics will keep your microbiota happy.

Foods with inulin are an effective prebiotic for Bifidobacterium. These foods include:

• Chicory roots
• Wheat
• Onions
• Bananas
• Garlic
• Leeks

Our understanding of microbiomes and microbiota is rapidly expanding. There are many unanswered questions, but the importance of a healthy microbiome is undeniable. You can bring balance to your microbiome with the right fermented foods and nutritious, prebiotic foods.