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Most people know probiotics are the good, healthy type of bacteria we all want more of. These good bacteria live in the digestive tract, mainly in the lower intestines, helping your body do everything from digesting food, fighting off bad bacteria, and encouraging regular bowel movements.

What you most likely didn’t know is that one species of bacteria is getting a lot more attention in the media because of its incredible health benefits.

Which probiotic bacteria is this? Bifidobacterium bifidum. Sometimes called B. bifidum or just Bifidobacterium, this little jewel of the probiotic world seems to have benefits for almost everyone and when you consider that it makes up about 80% of the bacteria in our digestive system, it’s fairly obvious to see why this one probiotic would matter!

What You Don’t Know about Bifidobacterium Can Spell Trouble

Did you know having low levels of this beneficial type of bacteria has been linked to numerous disease and health issues such as cancer, heart disease, and even obesity? While there might be over 1,000 species of bacteria in our digestive systems, perhaps none of them can quite measure up to Bifidobacterium.

In fact, our gut microbiome changes as we become older to accommodate our state of health and age. At 3 years of age, our gut flora is very much like most adults, however, after 50, our microbiome undergoes a tremendous change and shifts back to the bifidobacterial filled world of our infancy.

Why the body does this isn’t fully understood, but one thing is certain, we are meant to have naturally higher levels of this one probiotic, but our modern-day life puts a real damper on this beneficial bacterium. Everything from stress to antibiotics to a poor diet can lead to the tremendous reduction of this important probiotic.

When you realize that as much as 80% of your immune system relies on the flora of your digestive tract, you can see where the need for more of this healthy bacteria is essential and you will definitely want to know more about this king of the probiotic world!

The Difference between Bifidobacterium Species

When we are infants, members of the Bifidobacterium are the first probiotics to colonize in our gastrointestinal tract, and for good reason. This microbe protects us from pathogens, modulates the immune system, and provides our bodies with nutrients by breaking down otherwise non-digestible carbohydrates.

We have known about bifidobacteria since at least 1899! We have since discovered it in a wide range of places including the mouth, the gastrointestinal tract of some mammals, the human vagina, and even water kefir.

There are so many species of this helpful probiotic that it’s difficult to know where to start!

Bifidobacteium species include just a few of the following, along with one or more of their benefits:

• Breve – helps to reduce constipation
• Infantis – when taken with B. Lactobacillus, it appears to reduce the symptoms of IBS
• Bulgaricus -prevents traveler’s diarrhea
• Longum – when consumed for several weeks before and after flu shot, it improves the effectiveness of the vaccine
• Adolescentis – produces folates in the colon, preventing inflammation and protecting against colon cancer
• Lactobacillus – can prevent lung infections
• Bifidum – prevents the rotaviral diarrhea in infants

Bifidobacterium Benefits

There are high-quality studies showing that Bifidobacterium has a multitude of health benefits for nearly everyone, although most of these studies were not performed under clinical conditions.

Still, there are some clinical studies showing that this first responder in our gut microbe health has plenty of benefits for everyone, including:

• Reducing the symptoms of IBS (Irritable Bowel Syndrome)
• Optimizes the immune system by increasing the number of white blood cells to fight infections or to reduce inflammation by reducing the number of white blood cells
• Helps with weight loss or weight management. People who are obese are known to have fewer Bacteroidetes than thin people. When obese rats were given some of the gut bacteria from lean mice, they lost weight.
• Encourages regular bowel movements, reducing both constipation and/or diarrhea
• Improves digestion, especially for those who are lactose intolerant
• Reduces both bad (LDL) cholesterol and total cholesterol levels

Special Benefits for Infants

As we mentioned earlier, Bifidobacterium is the first microbe to form in the digestive system while we are just infants. Before birth, a small amount of the mother’s bacteria passes to the infant via the placenta, however, a large number of these healthy microbes occur right at delivery, when a normal, vaginal delivery exposes the infant to the microbiota of the mother. Infants that are delivered vaginally have an earlier formation of and higher concentration levels of bifidobacteria than children delivered by C-section.

This might explain the difference between the development of chronic immune diseases later in life for many babies delivered by C-section and those delivered naturally. Whenever possible, vaginal births should be the preferred method for the health of the infant.

Infants who are brought into this world by C-section can see a tremendous improvement in their immune system development when care-givers supplement the diet with B. lactis probiotics.

Bifidobacterium infantis is perhaps the most abundant microbe species in the bodies of infants. This beneficial species of bacteria is passed on to the baby via breast milk. Each time the baby feeds, it can receive as much as 100 million bacterial cells! It’s important to note that B. infantis is the only strain of bacteria that can completely break down and use the sugars found in milk. Therefore, breastfeeding should be encouraged for every baby!

Eczema is an itchy, annoying skin problem that affects many. While the exact cause isn’t known, one study found that pregnant women with eczema or that had a family history of eczema, greatly reduced the risk of passing this problem to their infants when they consumed Bifidobacterium for 8 weeks before birth and then providing this same probiotic as a supplement for 6 months after birth. Only 18% of the infants who received this probiotic ended up with eczema, while 40% of the placebo group developed eczema.

Factors Affecting the Gut Microbiome

There are actually many ways that the flora of our digestive systems can be affected. These include (but are certainly not limited to) poor diet, stress, and antibiotic use.

As mentioned above, even how infants are born and fed can affect their tiny digestive systems and lead to lifelong health problems.

How to Support a Healthy Gut Flora

Of course, you can’t go back and change how you were born, but you are in control of your body now and what you do now can have a tremendous impact on the health of your digestive system.

You can make the most of your gut flora by following these tips:

• Eat a wide range of foods (we’ve listed some super friendly Bifidobacterium foods below)
• Consume plenty of prebiotic foods (these high fiber foods are what Bifidobacterium eat!)
• Consume alcohol in moderation
• Avoid unnecessary antibiotic use
• Get at least 30 minutes of regular exercise most days
• Quit smoking or if you don’t smoke, don’t start and avoid second hand smoke
• Get 7-9 hours of sleep each night
• Avoid stress and learn to manage the stress you cannot avoid

Bifidobacterium Foods

Natural foods that are loaded with this friendly species of bacteria are fairly easy to find. Some of the best, most abundant sources include:

• Fermented foods (pickles, kimchi, miso, tempeh)
• Cured meats
• Sauerkraut
• Sourdough bread
• Certain wines
• Buttermilk
• Some types of vinegar (apple cider vinegar)
• Yogurt with live, added cultures
• Kefir (a fermented milk drink similar to yogurt)
• Cheese
• Brine-cured olives
• Kombucha (a fermented tea drink)

You can also take supplements, but always know the quality of these products can vary considerably. Always buy from a well-trusted source and check the expiration dates. The website Labdoor.Com is very helpful when in finding a reputable company.

Other Ways to Increase the Bifidobacteria in Your Gut

Besides eating plenty of the foods above, there are other ways to increase this probiotic microbe in your own digestive system.

1. Consume Prebiotic Foods. Prebiotics are the food source for probiotics like Bifidobacterium. Some of Bifidobacterium friendly prebiotics include garlic, bananas, onions, and other high fiber fruits and vegetables.
2. Think Fiber. High fiber foods are another favorite of B. Bifidum. They thrive on foods like almonds, apples, blueberries, and artichokes.
3. Whole Grains. Bifidum also thrives on whole grains, such as barley, oats, cracked wheat (bulgur), and whole cornmeal. Remember that whole grains have the complete kernel from the grain, including the bran, germ, and endosperm.
4. Polyphenols. You don’t hear about these plant compounds very often, but they very important for growing more Bifidobacterium in your gut. Foods such as green tea, red wine, and cocoa are superfoods for healthy gut bacteria such as Bifidobacterium.
5. Get Regular Exercise. Most people never think that exercise can increase your gut microbes, but some studies suggest that they can. Women who exercise tend to have more of this healthy microbe than women who don’t.

And ladies, don’t forget that breastfeeding is the best possible way to get your child off on the right foot when it comes to their health later on in life. Whenever possible, opt for a vaginal birth and breastfeed for at least the first 6 months of life.

Bifidobacteria Probiotic Supplements

If you look at the number of probiotic supplements available on the market today, the sheer number is overwhelming! Not only brands but the different number of combinations, the species, the strains, and then the numbers involved (5 million, 25 million, 1 billion!) can make choosing a supplement a difficult task.

How to Choose

First, let’s look at the two most likely Bifidobacterium that you are likely to encounter as they are the most common.

1. Bifidobacterium lactis (sometimes called B. animalis) This is often found in yogurt and fermented milk products like kefir. This is a well-studied and documented probiotic that prevents digestive problems and improves the immune system. It can also help to fight against pathogens in food, such as salmonella.
2. Bifidobacterium longum. This is the first responder for colonizing the human digestive tract. It prevents diarrhea, reduces food allergies, and helps with cholesterol levels.

You might find the two strains listed above in combination with Lactobacillus acidophilus and Lactobacillus brevis. Both would be great additions, but don’t feel you are missing out if you don’t buy a product that has them. Both are extremely common in yogurt, pickles, and sauerkraut.

Once you decide which Bifidobacterium you are interested in trying (or if you find a supplement that contains both) you will want to be certain you consume enough to be beneficial.

Probiotics are measured in what are called CFU, or colony forming units. The higher the dose (in most cases) tend to give people the best results, at least according to most studies.

Some probiotics can be effective in the area of 1-2 billion CFU each day, however, others need at least 20 billion to achieve the results you want. Remember that the CFU number listed on the label is will not be the number that survives and makes it to your intestines.

Perhaps one of the biggest problems with supplements is that the bacteria need to survive stomach acid and bile salts to reach the lower intestines. Your stomach contains very few bacteria because of the extremely high acid levels. Although many supplements claim that they will survive, it’s difficult to measure this.

Some studies have suggested that consuming prebiotics, such as high fiber fruits and vegetables, along with Bifidobacterium supplements, will improve their chance of survival. Still, if you wish to consume supplements, be aware that you will need to take them daily to ensure that some will make it to your lower digestive tract.

Let’s also remember quality, as we mentioned above. ConsumerLab.Com found that of the 8 products they tested, less than 1% of the stated number of live bacteria were actually in the product and 6 of the tested supplements had only a couple thousand live bacteria.

Most experts will tell you that, for the average adult, you should consume 10-20 billion CFU daily.

One thing to consider is that even when consuming extremely high doses (one study used 1.8 trillion! ) it does not appear to have side effects, other than costing you money and not providing any additional benefits.

For most people, you can try consuming 10 billion CFU daily for 7-10 days and then deciding if you are receiving the benefits that you are hoping for. If not, you can increase your dosage.

Proper Storage and Handling of Bifidobacterium Supplements

Probiotic supplements are heat and moisture sensitive. Freeze dried products that are kept in sealed blister packs rarely need refrigeration, but they need to be kept in average room temperatures, generally considered to be no more than 78 degrees.  Freeze dried supplements are not damaged by even extremely low temperatures, even well below freezing. These types of supplements also tend to have a longer shelf life, but expiration dates should be carefully noted.

If the manufacturer states that the product should be refrigerated, be certain that it has been kept in refrigeration at the store or when ordering online, that the supplements are shipped overnight or in refrigerated containers.

When in doubt, put the supplement in the refrigerator and remove only when you are ready to consume it and do not store them in a weekly pill box.

Who Should Avoid Probiotic Supplements?

While nearly everyone can benefit from bifidobacterial probiotic supplements, there are a few groups of people who should avoid consuming any probiotics.

• Those with Weakened Immune Systems – Some probiotic bacteria, while very beneficial, could grow too quickly in those who have compromised or weak immune systems. This overgrowth could lead to infections. While there have been no reported cases involving B. Bifidum, it has occurred with other probiotics supplements. It is far better to be safe than sorry in this case. For those who are undergoing chemotherapy, have HIV or AIDS, or are taking any immune suppressing drugs, you should consult with your doctor before consuming any probiotic supplement.
• The Elderly – For those over the age of 75, you should consult with your doctor before consuming any probiotics. While chances are that they are good for you, the elderly tend to be more susceptible to complications.
• Pregnant or Breastfeeding Women – Since there is currently very little research as to the effects of taking probiotic supplements for breastfeeding or pregnant women, it would be wise to speak with your obstetrician first before consuming supplements. Eating a wide variety of prebiotic and probiotic foods should be sufficient to provide you and your baby with all the healthy bacteria you need.
• Other Issues – For those with heart valve disorders, short bowel syndrome, premature infants, or if you are taking any medications or are under a doctor’s care for any health condition, always consult with your doctor or pediatrician first before consuming any probiotic supplement.

The End Result

The importance of maintaining a healthy gut microbiome cannot be stressed enough. Whether you are looking to improve or support general health and your immune system or if you are looking to prevent or perhaps solve a particular problem/health issue, the benefits of Bifidobacterium are tremendous.

Whether you choose to increase the number of healthy bacteria in your gut through diet and exercise or supplements, the choice is yours and the benefits are guaranteed.

Improve your overall health and quality of life with Bifidobacterium benefits!