What is L- Plantarum 299v (DSM 9843)
Lactobacillus Plantarum is a probiotic that helps to promote bacterial diversity within the gut microbiota which contributes to a healthier gut.
Is it safe to use L-Plantarum?
Yes. According to NLM, L. plantarum 299v is safe for human consumption and does not confer antibiotic resistance. It survives the harsh conditions of the human gastrointestinal tract, adheres to mannose residues on the intestinal epithelial cells and has in some cases been re-isolated more than ten days after administration ceased.
Can you reduce IBS symptoms with L.Plantarum?
Most probiotics used in IBS treatment fall under two main groups: Lactobacillus and Bifidobacterium. These probiotics are thought to assist the digestive system. Among other functions, they may strengthen the intestinal barrier, assist the immune system in removing harmful bacteria, and break down nutrients.
According to NLM, previous study has shown that 4 weeks of treatment with Lactobacillus Plantarum improved symptoms such as pain and flatulence in IBS patients and these effects continued for 1 year.
What is gut?
The gut is accepted as today second brain which is home to 100 trillion microorganisms, also known as the ‘microbiota’ , and gut health affects your overall health. This means that you are what you eat, but you are also the metabolites that live in your gut and produce the substances you need for emotional balance, energy level, and disease prevention. 70% of the immune system is located in the gut, where diverse bacteria is best. The gut’s primary function is the digestion, absorption of nutrient, the excretion of waste and protection against pathogens.
How Can We Improve the Gut Microbiome?
Eat a diverse range of plant based foods: This can lead to a diverse microbiome, which is an indicator of good gut health. In particular, legumes, beans and fruit contain lots of fiber and can promote the growth of healthy bacterias.
Incorporate fermented foods to your diet: Fermented foods such as cultured plant based yogurt, sauerkraut and kimchi all contain healthy bacteria, mainly Lactobacilli.
Incorporate prebiotic foods to your diet: Prebiotics are a type of fiber that stimulates the growth of healthy bacteria. Prebiotic-rich foods include artichokes, chicory, asparagus, oats, bananas, pears, quince and apples.
Eat foods rich in polyphenols: Polyphenols are plant compounds found in green tea, chokeberries, elderberry, cherries, blueberries, strawberries, plums, peaches, oranges, red onion, red grapes, cranberries, cloves, black and green olives, spinch, broccolli, flaxseeds, avocado, dark chocolate and whole grains. They are broken down by the microbiome to stimulate healthy bacterial growth.
However, cooking for a longer time caused more severe damage, resulting in a 73% decrease in the total polyphenol content.
Eliminate processed foods: Quit sugar, processed all types of food and animal based proteins. They may mess with your microbes.
Avoid antibiotics as much as possible: The antibiotic cannot recognize the difference between good gut bacteria and bad bacteria therefore they kill everything. If you take antibiotics for a legitimate reason, then make sure that you support your gut with probiotic supplements.
Have an active life and hit the gym: The microbiomes of physically active people are more healthy and diverse. Even just walking for 30-40 minutes a day could really impact your gut health, and help these little microbes continue to make sure that your stress levels are managed and your mental health stays intact.
Self care time: Say ‘no’ more often, do meditation, mindfulness and physical exercises. Establishing balance in your life will support your mental and emotional health and optimize your gut and overall health. Stress can negatively affect your microbiome and you need a healthy microbiome to manage help you manage your stressors.
If you are not sure whether you are taking enough probiotics from the food or not, consider taking probiotic supplement: Probiotic supplements are live bacteria that may help restore the gut to a healthy state after dysbiosis. They do this by reseeding it with healthy microbes.
Most importantly a healthy, low stress lifestyle with an emphasis on sleep, exercise, and plant-based foods is the best way to support good gut bacteria.
Sources:
https://pubmed.ncbi.nlm.nih.gov/22912552/
https://pubmed.ncbi.nlm.nih.gov/32917221/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4528021/#:~:text=The%20normal%20gut%20microbiota%20imparts,immunomodulation%2C%20and%20protection%20against%20pathogens.
https://pubmed.ncbi.nlm.nih.gov/27110483/
https://pubmed.ncbi.nlm.nih.gov/17217568/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8156030/#:~:text=However%2C%20cooking%20for%20a%20longer,total%20polyphenol%20content%20%5B68%5D.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3419998/
https://pubmed.ncbi.nlm.nih.gov/34365915/#:~:text=on%20iron%20status.-,L.,ten%20days%20after%20administration%20ceased.
https://www.health.harvard.edu/blog/probiotics-even-inactive-ones-may-relieve-ibs-symptoms-2020062220303#:~:text=Most%20probiotics%20used%20in%20IBS,bacteria%2C%20and%20break%20down%20nutrients.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155061/#:~:text=Previous%20study%20has%20shown%20that,only%20in%20the%20treated%20group.