7 Probiotic Trends You Need to Know About Lactobacillus rhamnosus Benefits
There are so many Lactobacillus rhamnosus benefits that, if you’re like the majority of Americans, you know ZERO about! Trust me, the more research you do regarding your microbiota and the healthy superstars living within it, the more invested you will become in getting the right food into your body!
Lactobacillus rhamnosus benefits are part of a larger swath of probiotic benefits supporting your gut health! Lactobacillus rhamnosus is in so many familiar foods! You might be thinking, “lactase, that’s got something to do with milk, right?” Yes…but it’s also in tomatoes and more! Lactobacillus rhamnosus benefits your health in so many ways.
This post is all about 7 ways Lactobacillus rhamnosus benefits you and probiotics support your gut health!
Lactobacillus rhamnosus is considered a probiotic because when you consume it, it brings positive effects to your health.
Probiotics are live microorganisms–generally bacteria and/or yeast…The theory with probiotics is that they mimic the effects on our intact microbiota. In other words, just like our healthy gut microbes, these probiotics should optimize our immune system, reduce inflammation, inhibit the growth of pathogenic bacteria, correct leaky gut and restore gut barrier integrity, reestablish intestinal motility, and even improve mood.
Busiewicz, 2020, p. 141
Walking through any vitamin aisle, you’ll see a gamut of probiotic supplements available for purchase. And, there is mixed evidence on their effectiveness on your gut (Bulsiewicz, 2020; Yan & Polk, 2012). Every probiotic is different in its benefits and how it will interact with the rest of your microbiota. Probiotics’ effects are short lasting, meaning their benefits only last about as long as you are consuming them (Healthline; Bulsiewicz, 2020).
So, what are Lactobacillus rhamnosus benefits?
Lactase breaks down sugar lactose into lactic acid. Research has shown Lactobacillus rhamnosus supports:
1. Lactobacillus rhamnosus Supports a Balanced and Efficient Gut
Consuming foods with Lactobacillus rhamnosus gives your body extra power to balance your intestinal microbiota (Yan & Polk, 2012). Translation, better immune response and a stronger wall between your intestine’s insides and the rest of you.
Lactobacillus rhamnosus: A Balanced and Efficient Gut Translation, better immune response and a stronger wall between your intestine's insides and the rest of you.
It turns out that the rest of your body doesn’t mesh well with what’s inside your intestines. It can make you very very sick. This micro superhero builds up the wall between your intestine and the rest of you, providing extra prevention against inflammation and sickness (Yan & Polk, 2012).
2. Better Digestion
You know that commercial with Jaime Lee Curtis and yogurt? It caught on because we all want a balanced gut, less stomach trouble, less embarrassing gas, and better digestion.
So, maybe we don’t want quite that much digestion! But, across many research studies, Lactobacillus rhamnosus has been proven to be preventative for diarrhea (Healthline).
For some, problematic digestion can happen after taking a round of antibiotics (Evans et al., 2016), or when traveling to a new country (Basu, 2009). Scientists studying Lactobacillus rhamnosus have found that taking it when taking antibiotics can reduce the length of time you suffer from diarrhea by one full day (Evans et al, 2016; Guarino, 2015) What’s more, taking Lactobacillus rhamnosus when traveling can protect you against diarrhea and associated dehydration (Bae, 2018).
Scientists studying Lactobacillus rhamnosus have found that taking it when taking antibiotics can reduce the length of time you suffer from diarrhea by one full day.
for more information read Evans et al. 2016
It can also help your kiddos digestion too! In one study of 559 Indian children suffering from diarrhea, those taking Lactobacillus rhamnosus were statistically significantly (aka The Real Deal) less likely to become hospitalized for diarrhea (Basu, 2009). So, if you’re ever traveling somewhere with questionable water, you might consider consuming Lactobacillus rhamnosus on the trip.
Runners Take Note!
Runners may also want to take note, scientists have found Lactobacillus rhamnosus decreases the days healthy marathon runners suffered from gastro-intestinal issues (Kekkonen et al., 2008). Runners were split into an intervention and control group, with some getting a milk based fruit drink with Lactobacillus rhamnosus (65 ml) twice a day and others receiving none. Those drinking the supplement suffered less days of diarrhea as compared to those who did not receive the drink. While I’m not running a marathon anytime soon, I might consider this little factoid before I register for my next race!
3. Less Inflammation in Your Gut
Lactobacillus rhamnosus, and the lack thereof, seems to be related to several gut imbalances that play out in issues such as, irritable bowel syndrome and gastrointestinal discomfort (Hong & Rhee, 2014). This may be due to microbiota imbalance causing low-grade inflammation, visceral hypersensitivity, and other discomforts (Hong & Rhee, 2014). In fact, individuals suffering from irritable bowel syndrome often have other more harmful bacteria in their gut including Clostridium, Streptococcus, and E. coli (Hong & Rhee, 2014).
The yin-yang interaction between Lactobacillus rhamnosus and these other harmful bacteria may be due to the fact that Lactobacillus rhamnosus produces lactic acid and lactic acid is preventative in the development and survival of the bad gut bacteria in your digestive tract (Flach et al., 2018; Hickson, 2011). While it has not been shown to significantly improve or prevent irritable bowel syndrome (Didari et al., 2015), it has been shown to improve “epithelial integrity” otherwise known as the barrier between your gut and the rest of you (Flach et al., 2018; Caballero-Franco, 2007; Mack et al., 2003). I like to think of this as the line between yin and ying, and yes, that’s kind of cheesy. But, sometimes it helps to mentally picture!
4. Healthier Teeth
Kids who consume Lactobacillus rhamnosus benefits include healthier teeth when compared to others not consuming it (Nase et al., 2001). While there are many reasons for cavities, including poor dental habits and sugary drinks, the basis for many dental issues is a build up of harmful bacteria around and on your teeth (Kianoush et. al, 2014). Research has found that probiotics including Lactobacillus rhamnosus can help fight this harmful bacteria (Nase et al., 2001). If you read the beginning of this post, you’d probably find that unsurprising, since we see similar interactions in our digestion and gut.
Kids who consume Lactobacillus rhamnosus have less risk for cavities.
for more information read Nase et al., 2001
In a randomized, double blinded, and placebo controlled study –THINK GOLD STANDARD SCIENCE–on nearly 600 children from ages 1-6 years old, scientists found milk consumption containing Lactobacillus rhamnosus GG significantly reduced the risk of cavities. The protective effects were most striking in 3-4 year old children, showing both less cavities and also less bad bacteria in the mouth (Nase et al., 2001). Shifting the balance of bad and good bacteria, Lactobacillus rhamnosus GG proved beneficial for children taking account individual dispositions to cavities at the beginning of the study and examining individual and overall change over time.
At this point, you might be thinking this Lactobacillus rhamnosus is a miracle bug! Well, remember our microbiome is all about community. There is no I in...well, actually there is, but you get the point. The microbiome works together, with each micro super star bacteria existing in a balance with one another in your gut. While Lactobacillus rhamnosus promotes health in all the ways detailed in this post, it would definitely NOT be a good idea to only consume foods with Lactobacillus rhamnosus at the exclusion of everything else. Our gut requires diversity and balance (Bulsiewicz, 2020).
5. Weight Loss
Multiple research studies have found a connection between Lactobacillus rhamnosus, weight loss, and feeling full longer (Healthline). In one recent 2017 study, researchers used a double-blind, randomized, placebo-controlled trial to examine the relationship between people’s energy and weight loss with Lactobacillus rhamnosus (Sanchez et al.). Double blind means the scientists couldn’t bias the results with their own anticipated guess because they blinded themselves to who was getting the actual Lactobacillus rhamnosus supplement and who was getting the placebo, or fake, supplement.
Scientists recruited participants (45 male, 60 female) and then randomly decided who would receive the Lactobacillus rhamnosus and who would receive the fake. Then they provided an oral supplement, observed, and recorded the changes over 24 weeks (Sanchez et al., 2017). Participants took the oral supplement twice, before breakfast and dinner, each day.
Results on Weight Loss and Lactobacillus rhamnosus Benefits
Participants receiving the real Lactobacillus rhamnosus supplement showed statistically significant differences in weight loss, feelings of fullness, control when eating, overall hunger and cravings, symptoms of depression and body self esteem.
Particularly for women, the results of taking Lactobacillus rhamnosus showed significantly positive effects on weight loss, feelings of fullness and control when eating or discipline to restrain from snacking. Additionally, women reported less symptoms of depression and greater self esteem regarding their bodies! This was particularly noteworthy as generally research shows people who have lost weight often experience an increase in depression symptoms (Jackson et al., 2014).
Women reported less symptoms of depression and greater self esteem regarding their bodies! This was particularly noteworthy as generally research shows people who have lost weight often experience an increase in depression symptoms.
Jackson et al., 2014
But what if that’s just because the people in this study didn’t lose THAT much weight? Even when scientists adjusted it to account for how much weight participants lost, they still found significantly less depression symptoms. Women who were not given the supplement did not experience these changes on average.
Men receiving Lactobacillus rhamnosus benefits found themselves more able to control their eating and reported feeling more full.
For more information read sanchez et al., 2017
Among men receiving Lactobacillus rhamnosus, scientists observed increased feelings of fullness as well as more restraint when eating. Scientists suggested the increase in discipline to refrain from excessive eating or snacking may help participants maintain weight loss (Sanchez et al., 2017).
6. Better Skin
Adults taking a probiotic of Lactobacillus rhamnosus have been found to have a significant decline in acne. In one study, 20 adults with chronic acne were randomly divided into a treatment and control group to identify the effects of taking Lactobacillus rhamnosus on their adult acne (Fabbrocini et al., 2016).
Over 12 weeks, those receiving the supplement took a liquid probiotic with Lactobacillus rhamnosus three times a day, while the group not receiving it took a liquid without the probiotic. Neither group knew if they were actually receiving the Lactobacillus rhamnosus or the placebo “fake” supplement. The results showed adults receiving the treatment were significantly more likely to be considered improved or very improved by physicians treating their acne (Fabbrocini et al., 2016).
Scientists concluded that Lactobacillus rhamnosus “improves the appearance of adult acne.”
Fabbrocini et al., 2016
7. Good JuJu
Lactobacillus rhamnosus has been found to promote all sorts of health benefits. If you’re feeling science-y you can click on the links to read the research findings for yourself.
Insulin
Resistance to insulin is a precursor to diabetes. Your body will keep producing it in an attempt that it will “stick,” or accept the insulin (Gundry, 2021). That process leaves you stuck with too much insulin circulating in your bloodstream which over time causes diabetes (Gundry, 2021). Scientists have good reason to be optimistic that Lactobacillus rhamnosus may help improve insulin sensitivity. In mice and rat studies, scientists found positive health results for those mice receiving Lactobacillus rhamnosus (Singh et al., 2017; Kim et al., 2013).
Cholesterol
In another animal study, scientists found decreased cholesterol and regulation of cholesterol metabolism in the liver (Park et al., 2018). They noted the patterns were similar to those who take a statin drug (cholesterol medication). The study took mice, fed high cholesterol diets, and then gave half of them Lactobacillus rhamnosis while the other half received no intervention supplement. They found the mice fed Lactobacillus rhamnosis had a significant reduction in cholesterol and also positive changes to their gut including producing more short chain fatty acids (Park et al., 2018).
Allergies
Research has found that children without allergies have more Lactobacilli in their guts, on average (Ozdemir, 2010). Of course, that does not mean that taking it will eliminate allergies all together. However, animal studies have found a protective effect of Lactobacillus rhamnosus when consumed by pregnant mice on their offspring (Blümer et al., 2007). The baby mice born to mama’s consuming Lactobacillus rhamnosus had significantly less asthma symptoms (Blümer et al., 2007). Hopefully Remy’s mama was eating plenty of foods with it!
Probiotics Like Lactobacillus rhamnosus Benefits Overall Health
Lactobacillus rhamnosus benefits your overall health in so many ways! From supporting digestion, teeth and skin health, and even maintaining a healthy weight! If you’re looking for some recipes with Lactobacillus rhamnosus benefits, try my Mediterranean pizza recipe, serve smoky salsa at your next Taco Tuesday, or check out delish take on tortilla chicken soup!
6 Comments