What is 'Acidophilus Bulgaricus'? The Powerful Probiotic Duo
The name "acidophilus bulgaricus" doesn't refer to a single organism, but rather a beneficial combination of two distinct lactic acid bacteria: Lactobacillus acidophilus and Lactobacillus delbrueckii subsp. bulgaricus. These two microbes are often co-cultured to produce various fermented foods, most famously yogurt, and are also available as probiotic supplements. They work synergistically to break down carbohydrates, particularly lactose, and produce lactic acid, which creates an environment unfavorable to harmful bacteria. Their combined actions offer a range of health benefits that have been the subject of research for decades.
The Role of Lactobacillus bulgaricus in Food Production
Historically, Lactobacillus delbrueckii subsp. bulgaricus has been recognized for its critical role in fermentation. It was first identified in yogurt in 1905 by Bulgarian physician Stamen Grigorov and named after his country.
Primary Functions of L. bulgaricus
- Yogurt Fermentation: As a key starter culture for yogurt (along with Streptococcus thermophilus), L. bulgaricus converts lactose into lactic acid, causing the milk proteins to curdle and thicken. This process gives yogurt its characteristic tangy flavor and creamy texture.
- Flavor and Aroma: During fermentation, it produces compounds like acetaldehyde, which contribute to yogurt's distinct aroma.
- Preservation: The lactic acid produced lowers the pH of the milk, creating an acidic environment that inhibits the growth of spoilage and pathogenic bacteria, thereby extending the product's shelf life.
- Digestibility: By breaking down lactose, L. bulgaricus can improve the digestibility of dairy products, making them more tolerable for individuals with lactose intolerance.
Health Benefits of Lactobacillus acidophilus and L. bulgaricus
When consumed as live and active cultures in food or supplements, these two probiotics can confer significant health benefits through their impact on the gut microbiome. While they often work together, some benefits are more strongly associated with a specific strain. The following is an overview of their uses:
Digestive Health Support
- L. acidophilus may prevent and treat certain types of diarrhea, including that caused by antibiotics and traveler's diarrhea.
- L. acidophilus can help improve symptoms of Irritable Bowel Syndrome (IBS), such as bloating and abdominal pain.
- L. bulgaricus aids in the digestion of lactose by providing the lactase enzyme, which can help individuals with lactose intolerance better process dairy products.
- Both help to maintain a healthy balance of gut flora by creating an acidic environment that suppresses the growth of harmful bacteria.
Immune System Enhancement
- L. acidophilus may boost immune function, potentially helping to reduce the risk, severity, and duration of common colds and flu, particularly in children.
- The combination can support a healthy immune response by stimulating immune-related genes in the intestines and affecting antibody production.
Women's Health
- L. acidophilus is used to treat and prevent vaginal infections, including bacterial vaginosis and yeast infections. It helps restore a healthy vaginal microbiota by producing lactic acid and maintaining a low pH.
Skin Health
- Some evidence suggests that probiotics like L. acidophilus can help manage inflammatory skin conditions such as eczema (atopic dermatitis) by regulating the immune system.
A Comparison of L. acidophilus vs. L. bulgaricus
To better understand the distinct and complementary roles of these two probiotics, here is a comparison of their key functions:
| Feature | Lactobacillus acidophilus | Lactobacillus bulgaricus | Key Insight |
|---|---|---|---|
| Primary Role | Probiotic that colonizes the intestinal tract and other areas. | Starter culture for yogurt and other fermented dairy. | Both are beneficial, but their primary applications and habitats differ. |
| Key Functions | Aids digestion, boosts immunity, supports vaginal health. | Primarily ferments milk, contributes flavor and texture to yogurt. | Their combined action covers both food production and direct health effects. |
| Key Enzyme | Produces lactase, which breaks down lactose. | Breaks down lactose into lactic acid during fermentation. | Both assist lactose digestion, but L. acidophilus is a well-known source of lactase. |
| Acid Tolerance | Exhibits good resistance to acid and bile, allowing survival in the GI tract. | Is acidophilic, requiring a low pH to grow effectively. | L. acidophilus is better suited for surviving the stomach's acidic environment. |
Getting Your Probiotics: Supplements vs. Fermented Foods
Individuals can consume L. acidophilus and L. bulgaricus through both dietary sources and supplements.
Fermented Food Sources
- Yogurt: Choose products that specify “live and active cultures” and list L. acidophilus and/or L. delbrueckii subsp. bulgaricus in the ingredients.
- Kefir: This fermented milk drink is another excellent source of these probiotics.
- Other Fermented Foods: Miso, tempeh, and sauerkraut may also contain Lactobacillus species, though strain presence can vary.
Probiotic Supplements
- Capsules, tablets, and powders: Probiotic supplements contain concentrated doses of specific strains, often in higher quantities than food.
- Important Considerations: Look for supplements with a high number of Colony-Forming Units (CFUs) and a reputable brand. It's best to take probiotics with a meal, ideally breakfast. For more information on probiotic supplements and their effectiveness, visit the National Institutes of Health website.
Potential Side Effects and Safety
While generally considered safe for most people, some individuals may experience mild side effects, especially when first starting, such as bloating, gas, or constipation. Those with compromised immune systems or other specific health conditions should consult a healthcare provider before taking probiotic supplements.
Conclusion
The term acidophilus bulgaricus refers to the synergistic pair of probiotic bacteria used in food fermentation and as dietary supplements. While L. bulgaricus is a traditional yogurt starter, L. acidophilus provides a wider range of studied probiotic benefits. Together, they are utilized to support digestive balance, enhance immunity, and promote women's health. Whether from yogurt with live and active cultures or a well-chosen supplement, incorporating these beneficial microbes into your diet can contribute to overall wellness. As with any supplement, professional medical advice is recommended to ensure it is appropriate for your individual health needs.
