How to Get Bifidobacterium longum Through Diet and Supplements

December 28, 2025 •

4 min read

The gut microbiome is a complex ecosystem, and Bifidobacterium longum is one of its most vital and abundant resident species. Optimizing its presence is key to supporting digestive, immune, and even mental health. Fortunately, increasing your intake of Bifidobacterium longum can be achieved through specific dietary choices and targeted supplementation.

Quick Summary

This guide covers the best dietary sources, discusses effective supplementation options, and explains how to foster a healthy gut environment for Bifidobacterium longum to flourish.

Key Points

Food Sources: Get Bifidobacterium longum from fermented foods like yogurt, kefir, kimchi, and sauerkraut containing live, active cultures.
Supplementation: Use high-quality probiotic supplements for a targeted, consistent, and higher dose of specific, clinically studied strains like B. longum 35624 or BB536.
Support with Prebiotics: Consume prebiotic fibers found in foods such as onions, garlic, and bananas to feed the Bifidobacterium longum in your gut and help it thrive.
Compare Options: Decide between food and supplements based on your goals; food offers broader diversity while supplements provide targeted, high-potency strains.
Read Labels: Always check product labels for "live and active cultures" on foods and named strains with CFU counts on supplements to ensure you are getting viable bacteria.
Maintain Balance: A healthy, balanced diet with reduced processed foods and sugar is crucial for creating an environment where Bifidobacterium longum can flourish.

Understanding Bifidobacterium longum

Bifidobacterium longum is a type of probiotic, or "good" bacteria, that naturally resides in the human intestines. It is particularly prominent in the infant gut and plays a significant role in breaking down complex carbohydrates that the body cannot digest on its own. This process helps create a healthy, low-pH environment in the gut that is less hospitable to harmful pathogens. By promoting the production of short-chain fatty acids (SCFAs), it also contributes to maintaining the integrity of the intestinal barrier and regulating the immune system. Increasing your levels of this beneficial bacteria can support overall digestive wellness and contribute to a balanced microbiome.

Foods Rich in Bifidobacterium longum

While the exact strain and quantity of bacteria can vary, consuming certain fermented foods is an excellent way to introduce a variety of beneficial bifidobacteria into your gut. Look for products explicitly stating they contain "live and active cultures" on the label.

Yogurt and Kefir: Both fermented dairy products are popular sources of bifidobacteria, and you can often find varieties that are specifically fortified with B. longum. Check product labels for specific strains like B. longum BB536.
Kimchi: This spicy Korean side dish, made from fermented cabbage, is a traditional source of lactic acid bacteria, which includes bifidobacteria. Refrigerated, naturally fermented versions are best.
Sauerkraut: Like kimchi, this fermented cabbage provides probiotics. Opt for refrigerated, unpasteurized versions to ensure the live cultures are still active.
Miso: A fermented paste made from soybeans and rice, miso contains beneficial bacteria. Adding it to soups or dressings can be a delicious way to get probiotics.
Tempeh: This fermented soybean cake is a solid, plant-based source of probiotics.
Fermented Cheeses: Some fermented cheeses, such as certain varieties of soft cheese, can contain bifidobacteria.

Supplements as a Direct Source

Probiotic supplements offer a targeted, controlled way to get specific, clinically researched strains of B. longum. Unlike foods where bacterial content can vary, supplements provide a guaranteed dosage, typically measured in Colony Forming Units (CFUs).

What to Look for in a Supplement

Named Strains: Look for products that list the specific strain, such as B. longum 35624 or BB536, which have been studied in clinical trials.
CFU Count: The CFU count should be high enough to survive digestion and colonize the gut. The recommended amount varies depending on the specific product and intended use.
Storage Requirements: Some supplements require refrigeration to maintain the viability of the live cultures. Follow storage instructions carefully.
Third-Party Testing: Choosing a reputable brand with third-party testing ensures the product contains what is promised on the label.

The Role of Prebiotics

Beyond consuming probiotics, it is crucial to feed the existing and newly introduced beneficial bacteria with prebiotics. Prebiotics are types of fiber that your body can't digest, serving as food for the good bacteria in your gut. A diet rich in prebiotic fiber can help your resident Bifidobacterium thrive.

Foods high in prebiotic fiber include:

Onions and garlic
Bananas (especially underripe)
Chicory root
Asparagus
Leeks
Legumes (lentils, chickpeas, beans)

Supplement vs. Food: A Comparison

Choosing between probiotic-rich foods and supplements depends on your specific goals. Here is a comparison to help you decide:


Feature	Food Sources (e.g., yogurt, kimchi)	Probiotic Supplements
Strain Specificity	Variable; difficult to guarantee specific strains or amounts.	High; specific, clinically-researched strains are listed.
Dosage Control	Inconsistent and hard to measure accurately.	Precise dosage in CFUs is clearly stated.
Diversity of Microbes	Often provides a wider, more natural diversity of bacteria.	Typically focuses on a few targeted, high-concentration strains.
Other Nutrients	Contains naturally occurring vitamins, minerals, and proteins.	Primarily contains the targeted probiotic culture.
Targeted Health Issues	Best for general health and maintaining a diverse microbiome.	Recommended for addressing specific health concerns under medical guidance.
Convenience	Requires regular consumption and access to fresh, fermented products.	Easy to take daily, no refrigeration needed for shelf-stable varieties.

Conclusion

Whether through fermented foods, targeted supplements, or a combination of both, getting Bifidobacterium longum is an achievable goal for supporting gut health. By incorporating probiotic-rich foods and a variety of prebiotic fibers into your diet, you can foster a diverse and thriving gut microbiome. For those seeking a specific therapeutic effect or a higher, more consistent dose, a high-quality supplement containing a well-researched strain of B. longum can be a beneficial addition to your routine. Always remember to discuss any significant dietary or supplement changes with a healthcare provider to ensure they are appropriate for your individual needs. For further information on the immune-modulating effects of Bifidobacterium longum, you can refer to relevant studies published by the National Institutes of Health.

How to get Bifidobacterium longum: Step-by-Step Guide

Prioritize Fermented Foods: Incorporate a variety of refrigerated, unpasteurized fermented foods like kefir, kimchi, and sauerkraut into your weekly diet to boost your general intake of beneficial bacteria.
Choose High-Quality Probiotic Supplements: For targeted benefits or a consistent, high dose, select a supplement that lists the specific, clinically tested strain of B. longum and a clear CFU count.
Feed Your Gut Flora with Prebiotics: Add prebiotic-rich foods such as onions, garlic, bananas, and legumes to your meals. These fibers will nourish Bifidobacterium longum and other good bacteria already present in your gut.
Read Labels Carefully: When purchasing fermented foods, check for the "live and active cultures" label. For supplements, verify the expiration date and any specific storage instructions.
Consult a Healthcare Provider: Before starting a new supplement, especially for specific health conditions, consult a doctor or registered dietitian to determine the best approach for you.
Avoid Processed Foods and Excessive Sugar: A diet high in processed foods and sugar can negatively impact your gut microbiome, undermining your efforts to increase beneficial bacteria like B. longum.

Frequently Asked Questions

Bifidobacterium longum can be found in some fermented dairy products like yogurt and kefir, as well as certain cheeses. Plant-based fermented foods such as kimchi, sauerkraut, miso, and tempeh may also contain bifidobacteria.

Supplements provide a more targeted and consistent dose of specific, clinically tested strains of Bifidobacterium longum. Foods offer a wider variety of microbes and other nutrients, but the strain and quantity can be inconsistent.

While not strictly necessary for intake, consuming prebiotics is highly recommended. Prebiotics are fibers that act as food for the beneficial bacteria in your gut, including Bifidobacterium longum, helping them thrive and grow.

For fermented foods, look for the 'live and active cultures' seal on the packaging. For supplements, the manufacturer should explicitly list the specific strain of Bifidobacterium longum, such as BB536 or 35624, on the label.

Increasing levels of Bifidobacterium longum can support digestive health by helping with motility and nutrient absorption. It also contributes to a balanced gut microbiome and supports immune function.

Bifidobacterium longum is possibly safe when taken by mouth during pregnancy, but it's always best to consult with a healthcare provider before starting any new supplement.

Yes, a diet high in processed foods and low in fiber can have a negative impact on the abundance and diversity of your gut microbiome, which can be unhelpful for Bifidobacterium longum levels.

Yes. When buying fermented foods like sauerkraut or kimchi, choosing refrigerated versions is crucial, as the pasteurization process used for shelf-stable varieties kills the beneficial live cultures.