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‍Bifidobacteria, a genus within the Actinobacteria phylum, are among the earliest colonizers of the human gut, particularly prevalent in pregnant mothers and infants. 

These non-spore-forming, Gram-positive, anaerobic probiotics also inhabit the mouth and vagina. 

Known for their probiotic properties, Bifidobacteria are commonly included in functional foods. They play a critical role in human carbohydrate metabolism, producing short-chain fatty acids like acetate, which benefit gut health, cardiovascular health, and metabolic processes. 

Additionally, Bifidobacteria help prevent and treat various conditions, including colorectal cancer, diarrhea, and inflammatory bowel diseases, by competing with pathogens and enhancing immune responses. 

Their genetic adaptations, revealed through genome sequencing, contribute to their survival and competitiveness in the human gastrointestinal tract. 

Bifidobacteria are also linked to improved psychological health, reducing stress, anxiety, and depression, and are notably lower in individuals with autism, contributing to ASD symptoms through reduced GABA synthesis.

What is Bifidobacteria?

Bifidobacteria is a specific genus of bacteria within the Actinobacteria phylum. They are a genus of non-spore-forming, Gram-positive, anaerobic probiotics, and one of the earliest microbes to colonize the human gut, often found in pregnant mothers and infants. [5.]

They are known to colonize the human gastrointestinal tract including the mouth, as well as the vagina. [24.] 

Known for their probiotic properties, bifidobacteria strains are commonly included in functional foods. [18.] 

Bifidobacteria and Their Role in the Human Gut Microbiota [18.]

Bifidobacteria are among the first microbes to colonize the human gut; they exert significant health benefits. 

Known for their probiotic properties, bifidobacteria are commonly included in functional foods. 

Bifidobacteria are important in human carbohydrate metabolism: they produce short-chain fatty acids like acetate which benefit the host by modulating gut health, improving cardiovascular health, and supporting metabolic processes. 

Additionally, bifidobacteria are involved in competitive exclusion of pathogens and have been shown to help prevent or treat conditions like colorectal cancer, diarrhea, necrotizing enterocolitis, and inflammatory bowel disease. 

Bifidobacteria's survival and competitiveness in the human gastrointestinal tract are attributed to specific genetic adaptations revealed through genome sequencing, such as their metabolic capabilities and evasion of the host's immune system. 

Health Benefits of Bifidobacteria 

Increasingly, the benefits of Bifidobacteria for gut and overall health are demonstrated in research. While specific strains are mentioned here, many of these benefits are widely attributed to Bifidobacteria as a genus.

Promoting Gut and Oral Health

Bifidobacteria help in preventing diarrhea, improving lactose intolerance, and modulating the immune system. [24.]

Ingestion of fermented milk products containing B. animalis has been reported to improve colon regularity. Certain bifidobacterial strains have been linked to alleviation of constipation. [18.]

Bifidobacteria has also shown benefit in preventing oral inflammations and dental caries. [5.]

Anti Infection Activity

Bifidobacteria compete with pathogens in the gut, protecting against infections. [5., 24.]

Their ability to adhere to the gut lining through glycoprotein-binding fimbriae aids in persistence and colonization in the gastrointestinal tract. [24.]

Other examples include B. longum ATCC 15708 (against E. coli, Salmonella), B. lactis BB-12 (reduces respiratory tract infections in children), and B. animalis AHC7 (prevents acute diarrhea in dogs).

Antiviral Activity

Bifidobacteria inhibit the replication of viruses such as Coxsackievirus B3 and rotavirus. [5.] 

B. longum subsp. infantis CECT 7210 and B. breve K-110 have been found effective in inhibiting rotavirus, which causes diarrhea in infants. [3., 6.] 

A commercial probiotic formula containing B. bifidum and Streptococcus thermophiles significantly reduced antibiotic-associated diarrhea in infants. [7.] 

Anticancer Activity

Bifidobacteria enhance immune response, inhibit cancer cell growth, and alter gut conditions to prevent tumor development. [5.] 

Studies using murine models suggest that a combination of prebiotics and bifidobacteria may reduce the occurrence of carcinogen-induced cancerous cells. 

B. animalis has shown anti-mutagenic activity, and strains of B. longum and B. breve provide protection against DNA damage from carcinogens. [18.]

B. longum has also been shown to inhibit colon and liver tumors in rats. [5.] 

Benefitting Host Immune System

Bifidobacteria has been shown to enhance immune responses, increase levels of beneficial antibodies, and promote regulatory T cells. [5.] 

One animal study demonstrated that Bifidobacteria supplementation in lactating mice enhances local IgA production in both the intestine and milk, contributing to improved immune protection against food antigens and possibly preventing allergic sensitization. [10.] 

Anti-Inflammatory and Modulate Immune Responses

B. longum produces a serine protease inhibitor (serpin) that may contribute to its immunomodulatory activity. [24.] 

B. breve M-16V has been shown to regulate immune balance. [5.]

B. adolescentis IM38 has also been shown to inhibit NF-κB activation, and B. bifidum ATCC 29521 may restore the intestinal microbiome. [5.] 

Psychological and Mental Health

Bifidobacteria act as psychobiotics, reducing stress, anxiety, and depression. [5.] 

Strains of B. adolescentis shows anti-depressive and anti-anxiety properties by producing gamma-aminobutyric acid (GABA), a central nervous system inhibitory neurotransmitter; by regulating gut immune responses and microbiota composition, and by modulating the benzodiazepine site of the GABAA receptor and stress-related cytokine expression. [8., 13., 14.]

B. breve CCFM1025 exhibits antidepressant-like effects in chronically stressed mice due to its ability to metabolize various carbohydrates and produce neuroactive metabolites like tryptophan, hypoxanthine, and nicotinate. [26., 27.] 

Oral administration of B. longum NCC3001 to depression patients reduces depression scores and alters brain activity. [22.] 

B. longum 1714™ modulates brain activity by regulating resting neural activity and neural responses in healthy humans [2., 28.]

The levels of bifidobacteria are generally lower in individuals with autism compared to healthy controls. [16.] 

Bifidobacteria are beneficial bacteria that synthesize gamma-Aminobutyric acid (GABA), an inhibitory neurotransmitter in the brain. Lower levels of bifidobacteria in autistic children are associated with reduced GABA synthesis, which may contribute to ASD symptoms. [16.] 

Nutrient Absorption

Bifidobacteria facilitate the absorption of vitamins and minerals. [5.] 

They also have a robust system for breaking down complex carbohydrates from food and intestinal mucous into short-chain fatty acids that are readily absorbed by the host, providing energy and nutritive products for both bacterial growth and host metabolism [15., 24.] 

Bifidobacteria also produce various acids and metabolites that facilitate the absorption of ions and vitamins, such as vitamin K. [15.] 

One study of 40 pediatric patients, divided into treatment and control groups, demonstrated significant improvements in the absorption of vitamins and minerals over a 10-week period compared to the placebo. [4.] 

Specifically, calcium, vitamin D, Vitamin A, zinc, and iron all showed some increase with regular use of a probiotic containing Bifidobacteria and Lactobacillus. [4.] 

Bone Health

Bifidobacteria have been shown to promote bone density and repair. [5.] 

One study demonstrated that B. longum supplementation in ovariectomized rats effectively prevented bone loss by enhancing bone formation and reducing bone resorption. [19.] 

This was achieved through improved bone microstructure and upregulation of key genes associated with bone health. 

These findings suggest that B. longum could be a potential therapeutic agent for preventing postmenopausal osteoporosis.

Metabolic Health and Obesity

Some strains of Bifidobacteria may reduce host fat accumulation, and promote metabolic health. 

Supplementing a cholesterol-enriched diet with yoghurt containing B. pseudocatenulatum G4 or B. longum BB536 effectively reduces plasma cholesterol levels, lipid peroxidation, and increases faecal bile acid excretion in rats. [1.] 

Consumption of the probiotic Bifidobacterium animalis subsp. lactis CECT 8145, both viable and heat-killed forms, improves anthropometric adiposity biomarkers in abdominally obese individuals, especially in women. An increase in the gut Akkermansia genus appears as a possible mechanism involved.  [21.]

Another study focusing on B. lactis 420 demonstrated reduced fat mass and improved glucose tolerance in obese and diabetic mice. [25.] 

The probiotic's benefits are linked to decreased gut microbial translocation, reduced plasma LPS, and lowered tissue inflammation, suggesting a mechanism involving improved intestinal barrier function and reduced endotoxaemia. [25.] 

This study highlights the potential of B. lactis 420 as a probiotic treatment for metabolic diseases. 

Laboratory Testing for Bifidobacteria Levels

Test Type, Sample Collection and Preparation

Bifidobacteria levels are assessed in stool samples.  Stool samples may be collected from the comfort of home.  

Testing may require avoidance of certain medications and/or supplements including probiotics prior to sample collection.  It is important to consult with the ordering provider for full test preparation instructions.  

Interpretation of Test Results

Optimal Levels of Bifidobacteria spp.

It is important to consult with the laboratory company used for test interpretation.  

One lab company provides the following reference range for Bifidobacteria spp. levels: 6.7e7org/g [23.]

Clinical Implications of High Bifidobacteria spp.

High levels of Bifidobacteria in the gut microbiome are generally associated with a healthy state and favorable metabolic outcomes. 

In the setting of symptoms of dysbiosis or SIBO such as gas, bloating, and/or abdominal pain, further assessment and possible treatments should be considered.

Patients in this scenario who are using probiotics should consider stopping their probiotics. 

In rare clinical settings involving either the very young or the very elderly who also have impaired intestinal barriers and/or are immunocompromised, Bifidobacteria may become invasive and cause bacteremia. [9.] 

Low Bifidobacteria Abundance

Generally, Bifidobacteria are considered to be beneficial. Low levels of Bifidobacteria have been associated with:

• Irritable Bowel Syndrome (IBS) [11.] 

• Inflammatory Bowel Diseases (IBD), including: [11.] 

• Ulcerative colitis

• Crohn's disease

• Antibiotic-associated diarrhea [11.] 

• Necrotizing enterocolitis in newborns [5.]

• Atopic eczema [11.] 

• Certain types of infections, including H. pylori and C. dificile infections [11.] 

• Conditions associated with dysbiosis (imbalance in gut microbiota) [17.] 

• Obesity and metabolic disorders [5.] 

• Colorectal cancer [5.] 

• Allergies and asthma [11.] 

• Mood disorders and depression [5.] 

• Autism spectrum disorders [16.] 

Therefore, maintaining a high abundance of Bifidobacteria in the gut microbiome is generally considered a favorable state, associated with better metabolic health, a lean phenotype, and a lower risk of inflammatory conditions like IBD. 

Monitoring Bifidobacteria levels may have clinical significance in assessing gut health, disease risk, and potential therapeutic interventions aimed at restoring a balanced microbiome.

Natural Ways to Optimize Microbiome Health [12.] 

A healthy diet and lifestyle are foundational for microbiome health.  

Diet and Nutrition

• Consume Diverse Foods: increase the variety of fruits, vegetables, whole grains, nuts, seeds, and legumes to promote microbial diversity.

• High-Fiber Diet: focus on fiber-rich foods to support the growth of beneficial bacteria.

• Fermented Foods: include yogurt, kefir, sauerkraut, kimchi, and other fermented foods to introduce probiotics.

• Polyphenol-Rich Foods: consume foods high in polyphenols such as berries, green tea, dark chocolate, and red wine to stimulate beneficial bacteria growth.

• Prebiotics: incorporate prebiotic-rich foods like garlic, onions, asparagus, and bananas to nourish beneficial bacteria.

Lifestyle

• Regular Exercise: engage in consistent physical activity to enhance gut microbiota diversity and composition.

• Stress Management: practice stress-reducing activities such as yoga, meditation, and mindfulness to prevent microbiota dysbiosis.

Medications and Supplements

• Probiotics: consider probiotic supplements to increase beneficial bacteria in the gut.

• Avoid Unnecessary Antibiotics: use antibiotics only when necessary to avoid disrupting the gut microbiome.

Environmental Factors

• Limit Artificial Sweeteners: avoid artificial sweeteners that can negatively affect gut microbiota.

• Healthy Sleep Patterns: maintain regular sleep patterns to support a balanced gut microbiome.

Hygiene Practices

• Avoid Over-Sanitization: limit the use of antibacterial soaps and sanitizers to maintain a healthy microbiota balance.

Frequently Asked Questions About Bifidobacteria

Bifidobacteria are essential beneficial bacteria that play a crucial role in maintaining gut health and overall well-being. This FAQ section addresses common questions about bifidobacteria, their benefits, and how to support their growth in your gut microbiome.

What are Bifidobacteria?

Bifidobacteria are a group of beneficial bacteria that naturally inhabit the human gut. They are particularly important in infants, as Bifidobacteria are some of the first to colonize the infant digestive tract.

Generally speaking, Bifidobacteria are gram-positive, anaerobic microorganisms that play a vital role in maintaining digestive health, supporting the immune system, and promoting overall well-being.

How does Bifidobacteria Help Your Body?

Bifidobacteria contribute to various aspects of health. 

They help maintain a balanced gut microbiome, support digestive function, enhance nutrient absorption, and strengthen the gut barrier. 

Additionally, bifidobacteria play a role in modulating the immune system, producing vitamins, and potentially reducing inflammation in the body.

How Can I Increase Bifidobacteria in my Gut?

You can increase bifidobacteria levels through several methods:

1. Consume prebiotic foods such as onions, garlic, and bananas.

2. Include fermented foods in your diet, like yogurt and kefir.

3. Maintain a high-fiber diet with plenty of fruits, vegetables, and whole grains.

4. Consider taking a Bifidobacteria supplement or probiotic containing Bifidobacterium strains.

What is a Bifidobacteria Supplement?

A Bifidobacteria supplement is a probiotic product containing live Bifidobacterium strains. These supplements are designed to introduce beneficial bifidobacteria into your gut microbiome, potentially improving digestive health and overall well-being.

Are Bifidobacteria Probiotics Effective?

Yes, multiple studies have demonstrated the effectiveness of Bifidobacteria probiotics. They can help prevent and treat gastrointestinal disorders, support immune function, and potentially contribute to overall health. 

However, the effectiveness may vary depending on the specific strain and individual factors including the quality of the individual probiotic used.

Which Bifidobacteria Strains are Most Beneficial?

Some of the most studied and beneficial Bifidobacteria strains include B. bifidum, B. breve, and B. longum. These strains have shown promise in preventing and treating gastrointestinal disorders and supporting overall health. 

However, the effectiveness of specific strains may vary depending on the individual and the health condition being addressed.

Can Bifidobacteria Help with Specific Health Conditions?

Research suggests that Bifidobacteria may be beneficial for various health conditions including inflammatory bowel disease, irritable bowel syndrome, antibiotic-associated diarrhea, and certain allergies. 

They may also play a role in supporting mental health and metabolic function. However, more research is needed to fully understand their potential in treating specific conditions.

Are Bifidobacteria Safe for Everyone?

Bifidobacteria are generally considered safe for most people. They are naturally present in the human gut and are commonly found in many fermented foods. 

However, individuals with compromised immune systems or severe illnesses should consult with a healthcare professional before starting any probiotic regimen.

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