Supplements Containing Lactobacillus plantarum
Many reputable supplement brands formulate products with specific, clinically-studied strains of Lactobacillus plantarum to deliver targeted health benefits. It is crucial to look for products that list the specific strain number, such as 299v or LP01, rather than just the species name, as efficacy can be strain-dependent.
Well-Known Probiotic Brands with Lactobacillus plantarum
- Seed DS-01 Daily Synbiotic: This product includes Lactiplantibacillus plantarum (the updated name for Lactobacillus plantarum) along with other strains and non-fermenting prebiotics. It has been reviewed for its potential to improve stool consistency in individuals with diarrhea-predominant IBS.
- Klaire Labs Ther-Biotic Pro IBS Relief: Formulated specifically to address IBS symptoms, this powerful supplement contains Lactobacillus plantarum alongside other beneficial strains like L. acidophilus and Bifidobacterium lactis. A study noted a significant reduction in constipation severity associated with IBS using a formula with this strain.
- Jarrow Formulas Jarro-Dophilus EPS: Jarrow offers several products that feature multi-strain probiotic blends, with some including various strains of Lactobacillus plantarum. Products vary in CFU count and number of strains, so checking the label for specific inclusions is recommended.
- Vitamatic Lactobacillus Plantarum: This brand offers a dedicated supplement focused on Lactobacillus plantarum. Products typically come in delayed-release (DR) capsules to help the probiotics survive stomach acid and reach the intestines effectively.
- Garden of Life Once Daily Women's Probiotic: Aimed at supporting vaginal, immune, and digestive health, this blend includes Lactobacillus plantarum among 16 other strains. It is a convenient, shelf-stable option.
- Swanson L. Plantarum Probiotic: This supplement contains a specific CFU count of Lactobacillus plantarum intended to promote balanced flora in the lower gastrointestinal (GI) system and help reduce occasional gas and bloating.
Fermented Foods as Natural Sources
Beyond supplements, Lactobacillus plantarum is a resilient and versatile bacterium found naturally in many fermented foods. The quantities and specific strains can vary dramatically based on preparation methods, fermentation duration, and ingredients. While consuming these foods is excellent for overall gut health, it does not guarantee the same standardized, high-dose benefits as clinically-studied supplements.
Some common food sources include:
- Sauerkraut and kimchi: These lactic-acid fermented cabbage dishes are rich sources of L. plantarum.
- Pickled vegetables: Fermented olives and cucumbers are also home to this beneficial bacterium.
- Sourdough bread: The fermentation process uses a starter culture that can contain L. plantarum.
- Cheeses: Certain types of cheese, especially those made from raw milk, contain L. plantarum.
- Kefir: This fermented milk drink is a well-known source of probiotics, including L. plantarum.
The Importance of Strain Specificity
The efficacy of a probiotic is not determined by the species alone, but by the specific strain. The golden rule is that different strains within the same species can have different effects, much like different breeds of dog have distinct temperaments and abilities. For example, studies have linked specific strains to various benefits:
- L. plantarum 299v: Researched for its benefits in reducing IBS symptoms like pain and bloating.
- L. plantarum LPLDL: Studied for its potential to help maintain cholesterol levels that are already within a healthy range.
- L. plantarum PS128: Investigated for its impact on the gut-brain axis, showing potential benefits for mood and sleep quality in some studies.
This is why relying solely on generic fermented foods, while healthy, may not deliver the same targeted benefits as a supplement with a specific, clinically-backed strain. Always check the product label for the full strain designation.
Comparison Table: Probiotic Supplements vs. Fermented Foods
| Feature | Probiotic Supplements | Fermented Foods |
|---|---|---|
| Strains | Often contain specific, clinically-tested strains of L. plantarum (e.g., 299v, LP01) | Contains variable, undefined strains of L. plantarum and other microbes |
| CFU Count | High, guaranteed CFU count at time of expiry; often in the billions | Highly variable; live cultures may diminish over time or with heat treatment |
| Targeted Benefits | Formulated for specific outcomes like IBS relief, mood support, or cholesterol management | Provides generalized gut health support from a wider diversity of microbes |
| Consistency | Standardized dosage for consistent daily intake | Inconsistent amounts and microbial composition between batches |
| Form | Capsules, tablets, powders, or liquids | Whole foods like kimchi, sauerkraut, and olives |
| Storage | Some are shelf-stable, others require refrigeration | Requires refrigeration to preserve live cultures; heat-treated products may be ineffective |
How Lactobacillus plantarum Works in Your Body
L. plantarum is a particularly hardy and adaptable probiotic. It can survive the harsh environment of the stomach and successfully colonize the intestinal tract. Its beneficial actions are multifaceted:
- Pathogen Inhibition: It produces antimicrobial substances, including organic acids and bacteriocins, that can help suppress the growth of harmful bacteria in the gut.
- Barrier Support: The probiotic helps to maintain the integrity of the intestinal epithelial barrier, preventing pathogens from crossing into the bloodstream.
- Immune Modulation: L. plantarum interacts with immune cells in the gut, helping to regulate the inflammatory response and balance the immune system.
- Nutrient Absorption: Certain strains, like 299v, have been shown to enhance the absorption of non-heme iron from plant-based foods.
- Metabolite Production: It ferments sugars to produce short-chain fatty acids (SCFAs), which are crucial for feeding the cells lining the gut.
Conclusion
Probiotics containing Lactobacillus plantarum are widely available in both supplement and food form. For those seeking targeted health benefits backed by clinical research, choosing a reputable supplement that specifies the strain name (e.g., 299v, LP01) is the most reliable option. For general gut health support, incorporating fermented foods like kimchi and sauerkraut is a delicious and beneficial strategy. Understanding the difference between general species and specific, tested strains is the key to making an informed choice for your digestive and overall well-being.
Can Lactobacillus plantarum help with IBS?
Yes, certain strains can. Clinically-studied strains like L. plantarum 299v and LP01 have shown promise in reducing the symptoms of Irritable Bowel Syndrome (IBS), including bloating, gas, and abdominal pain.
What are some food sources of Lactobacillus plantarum?
Common food sources include: Fermented foods like sauerkraut, kimchi, pickled olives, sourdough bread, and some cheeses. The amount and specific strains can vary significantly in food products.
Is all Lactobacillus plantarum the same?
No, efficacy is strain-specific. The benefits of a probiotic depend on the specific strain, not just the species. For best results, look for products that list the full strain designation (e.g., L. plantarum 299v) rather than just the species name.
Does Lactobacillus plantarum need to be refrigerated?
It depends on the product. Many modern probiotic supplements containing L. plantarum are formulated to be shelf-stable, meaning they do not require refrigeration. However, it's essential to always check the product's storage instructions.
How does Lactobacillus plantarum benefit gut health?
It promotes gut health by surviving gastric transit to colonize the gut, producing antimicrobial compounds, supporting the gut barrier, modulating the immune system, and producing beneficial short-chain fatty acids.
Are there any side effects of taking Lactobacillus plantarum?
Side effects are typically mild. When starting a new probiotic, some people may experience mild gas or bloating as their gut adjusts. For most individuals, L. plantarum is well-tolerated. It is considered safe for most healthy people.
Can I get enough Lactobacillus plantarum from fermented foods alone?
It depends on your goal. For general gut support, fermented foods are great. However, for specific, clinically-researched benefits, a supplement with a high, guaranteed dose of a specific strain is more reliable due to the variability in food.
