gut probiotics

Top 10 Gut Probiotics

Gut probiotics are live microorganisms that thrive in the digestive tract. They carry health benefits that the body either consumes or applies to its function. Most of them are present in fermented foods, yogurt, dietary supplements as well as beauty products. 

There’s a wrong notion that bacteria are only harmful germs. But when they exist at the minimum level, they are unlikely to cause harm in your body. It is only when they flourish that they overpower the good bacteria resulting in serious diseases. 

There are different forms of gut probiotics. Regardless of how you prefer to take yours, their importance in your diet cannot be underestimated. Hence, good bacteria in probiotics can keep your immune system strong and inflammation at bay. 

What are gut probiotics

Gut probiotics is a crucial nutritional requirement. 

Researchers continue to show positive responses on the clinical treatments of different diseases with gut probiotics. As a result, plus the advancement of technology, they contribute to the progressive study of medicine. Some of these gut-related diseases are obesity, diabetes, and cancer. Evaluation on fresher strains also arises including its applicability in biomedical research. 

In this article, Cognitive Health and Wellness Institute aims to shed light on the various strains of gut probiotics and how good they are for your system. Here are some of the common ones:

Common strains of probiotics

1.) Lactobacillus
Image Source:

Lactobacillus is probably one of the most popular types of bacteria. As its name suggests, it produces lactic acid with the enzyme lactase. They are also the friendly kind that typically flourish in your genital, urinary and digestive systems. 

L. acidophilus, or simply lactobacillus, has undergone several studies, for instance. Additionally, most pieces of evidence highlight their health benefits. Since this features many various strains, they have diverse effects on your body. These are some of them:

  • Reduces cholesterol when included in the diet for six weeks
  • Prevents diarrhea by avoiding bacterial infections
  • Improves irritable bowel syndrome such as abdominal pain and abnormal bowel movements
  • Treats vaginal infections with the increase of lactobacilli

Food rich in Lactobacillus




Sourdough bread


yogurt lactobacillus
kimchi lactobacillus
sauerkraut lactobacillus
sourdough bread lactobacillus
kefir lactobacillus
2.) Bifidobacterium
Bifidobacterium probiotics
Image Source: Sciencephoto

Bifidobacterium are another probiotic species that are also in the intestines. This group of bacteria has earned attention for the possible health effects they can contribute to the body. While research shows its limitations, most high-quality studies imply that it can treat the following conditions:

  • Helicobacter pylori infection
  • Lung infections
  • Irritable bowel syndrome
  • Constipation
  • Intestinal bowel syndrome 
  • Constipation, diarrhea and intestinal disorders

This bacteria generally takes part in creating a healthy environment for your gut microbe. As a host of trillions of microorganisms in your body, this kind of probiotic will optimize your body to build a diverse ecosystem in order to fight off chronic diseases and complications. 

Food that increases levels of Bifidobacterium in your gut


Tempeh Indonesian tofu


Milk Kefir




salami probiotics
milk kefir probiotics
sauerkraut probiotics
cheese probiotics
olives probiotics
3.) Saccharomyces
Image Source: Sciencekeys

Saccharomyces, on the other hand, is a genus of yeasts that easily converts sugar to carbon dioxide. Also referred to as a probiotic, this friendly organism is also strong enough to fight against harmful organisms. These harmful organisms may then take over your system. In fact, this has been a part of medicine systems for gastrointestinal disorders.

The name of this gut-friendly yeast may be intimidating, but it does its job in neutralizing bad bacteria-pathogens that can be problematic in the gastrointestinal tract when untreated. Saccharomyces then protects your intestinal lining against harmful bacteria. It also boosts your immune system for efficient nutrient absorption and digestion.

Food that promotes Saccharomyces strain in your body

Fermented vegetables
(e.g. kimchi)

Softened cucumbers
in brine

Cheddar cheese

kimchi probiotics
cucumbers in brine probiotics
Image Source: Southern Eats & Goodies
cheddar cheese
4.) Lactococcus
lactococcus probiotics
Image source:

Lactococcus has gone a long way since the first time it was used in dairy product fermentation such as milk, yogurt, and cheese. It doesn’t only impart flavor, since it is a lactic acid bacteria. It also preserves food to have a longer shelf life.

L. lactis has properties that relieve:

  • constipation
  • colic
  • inflammatory bowel disease (IBD)
  • Crohn’s disease
  • hives, acne, fever blisters
  • eczema, dermatitis, allergies
  • ear infection

In addition, a research in 2003 reveals that drinks with L. lactis have been an effective treatment for people experiencing chronic constipation. Another study points out this probiotic bacteria as an efficient tool in preventing inflammatory bowel disease.   

Food where Lactococcus strain can be isolated from






buffalo milk
blue cheese probiotics
cream cheese
miso soup probiotics
yogurt probiotics
5.) Enterococcus
enterococcus probiotics

Enterococcus, with their different species, have attracted research interest. More specifically, researchers study this strain as a natural antimicrobacterial agent in food. Another point of interest is its antibiotic replacement in drug resistance pathogens. 

As lactic acid bacteria, Enterococcus adapted to diverse food systems such as involving the traditional fermentation of dry sausages and cheese. Additionally, studies report their production of bacteriocin that preserves different types of food products, which is now a strong probiotic trait. 

Food rich in Enterococcus






salami probiotics
minced meat probiotics
cheese probiotics
landjager probiotics
raw german sausage
6.) Streptococcus
streptococcus probiotics

Streptococcus may be a lesser known gut probiotic, but their health benefits are not to be underestimated. They don’t travel throughout the body but they usually survive in the small intestine. What this means then is that it can live in higher temperatures. Thus, this becomes a useful component in the fermentation of dairy products. 

Also referred to as lactic acid microorganism, the said bacteria stimulate carbohydrate decomposition. How? This bacteria is beneficial to milk-based products, for example, in yielding a greater number of lactic acid. Since they pair well with Lactobacillus bulgaricus, they smoothly create a symbiotic relationship that enhances dairy product fermentation of yogurt and cheese. 

Some people might raise their eyebrows on whether streptococcus is a pathogenic bacteria or not. But they’ve been clinically proven to support pro-life organisms. With their ability to survive harsh conditions, it can stay in your gut despite gastric acid and bile. Thus, resulting the the growth of a healthy bacteria environment in the intestines. 

Food that promotes Streptococcus strain in your gut





cultured buttermilk
Image source:
mozzarella cheese
7. Pediococcus
Image source:

Pediococcus is another strain of lactic acid bacteria that has been a regular in experimental research. For example, there are promising results in seeing its function for the food and biological industry. 

When used as an additive, Pediococcus can enhance the taste and even nutrition of your food. Its probiotic use has also been emphasized as they have anti-cancer, anti-inflammation, lipid-lowering and antioxidant properties. 

Food rich in Pediococcus







milk probiotics
soy sauce
fermented fish
washed curd cheese
star apple
cheddar cheese
8. Leuconostoc
Image source: Microbewiki

Leuconostoc, commonly present in kimchi, has been a familiar probiotic. Oral biofilm formation prevention and silage, for instance, are some of the kinds of applications you can find associated with this strain. When isolated, it can produce mannitol and lactic acid which can be an effective antioxidant.

This natural antimicrobial is also used as a natural preservative in most cosmetic and skincare products. Though you seldom hear about these beneficial bacteria, they stimulate and influence body-wide immune reactions as a prebiotic. 

Food with Leuconostoc as principal acid producers





lychee probiotics
sugarcane probiotics
9. Bacillus
Escherichia probiotics

Bacillus, or bacillus coagulans is another kind of good bacteria. This probiotic, though different from Lactobacillus, also produces lactic acid that generates spores in the middle of its reproductive life cycle. This then makes the said microorganism dormant even in harsh conditions, which could kill other gut probiotics in your system.

This probiotic strain is resistant to gastric acid and heat. Moreover, it plays a big role in the improvement of the immune system and the treatment of constipation and diarrhea. There are also people who use it to fight off respiratory infections and pump up their immune system. It’s also studied in the prevention of cancer. Lastly, this probiotic strain is sometimes added on vaccines to enhance their efficacy. 

Since Bacillus is robust as it can stand up against extreme environments including high amounts of acid in the digestive tract, this good bacteria alleviates ailments and stomach distress. Hence, the best source of this probiotic is natural food. 

Food with Bacillus as principal acid producers







locust beans
kimchi probiotics
mushroom probiotics
10. Escherichia
Image source:

Escherichia coli, also referred to as E. coli, are bacteria common in foods, environment, and people and animal intestines. They are a large group of microorganisms, some of which are beneficial while others are threatening. 

The interaction of the cells to the lining of the intestines is common in the microbiome. This is how your system absorbs energy and nutrients, thus, strengthening your immune system. Escherichia coli has a role to play in this function such as in producing vitamin K2. This vitamin production is then responsible for encouraging food absorption and blood clotting. 

Food that promotes Escherichia strain in your gut 


Raw flour




beef probiotics
raw flour
spinach probiotics

The good bacteria: Best probiotic strains for you

Sometimes, merely thinking about bacteria brings to mind germs, right? In other words, you somehow associate bacteria to unhygienic microorganisms, and the like, for some reason. However, that’s not necessarily and entirely true. There are trillions of bacteria in your body, whereas many of them are beneficial to balance your immune health. 

In fact, there are specific probiotic strains that protect you from harmful microorganisms, especially those invading your digestive system and other essential bodily functions. You are actually reinforcing your gut defenses whenever you improve your probiotic food intake.

Here are some of the best probiotic strains, among many others, that are great for your health and wellness:

Lactobacillus acidophilus
(helps with lactose digestion)
Bifidobacterium breve
(helps people who are on antibiotics, good for colon health)
Pediococcus acidilactici
(helps stop undigested food to rut in your gut and serves as damage control from harmful organisms)
Bifidobacterium bifidum
(helps ease digestion and allergic responses plus boost immune system and skin development)
Lactobacillus salivarius
(helps protect your mouth from unwelcome microbes)
Streptococcus thermopiles
(helps nurture healthy intestine tissues, prevents nitrates turning into harmful nitrites, and protects from allergies)

Probiotics and immunity system

Probiotic bacteria is beneficial to your gut to promote immunity and overall health effects in your body. They help regulate the bacterial ecosystem and improve the bioavailability of nutrients that different body systems need in order to function.

Because of the potent antimicrobial activity of gut probiotics against many known pathogens, scientists observed that they even help against viruses and infections. Boosting your immunity through healthy and balanced diets do make a huge difference in directly and positively impacting your health.

Probiotic strains and species may have specific protective and curative effects in your gastrointestinal tract to avoid dysbiosis. They can also aid in preventing and treating different conditions, including chronic inflammation and other disorders.

These live microorganisms should be in adequate amounts so you can enhance your immune response to gut-related diseases. Here in Cognitive Health and Wellness Institute, we continue to promote quality living. Therefore, you should be constantly arming yourself with knowledge and understanding of your own body.

Remember that it’s doable and sustainable to live healthy. Thus, it’s wiser to advance your gut health in order to achieve this. You can enjoy length of life through natural and preventive measures such as promoting a healthy ecosystem in your gut. Hence, “listen to your gut” when it comes to your food choices and developing a healthier lifestyle. Start early and start now!