Trillions of microorganisms collectively make up the human microbiome. One of the first to colonize the human gastrointestinal tract is Bifidobacterium, a widely researched bacteria for its many health benefits. This article will discuss the symbiotic relationship between humans and Bifidobacterium spp., why it is crucial to maintain healthy levels of this good bug, and how to do so.
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What Is Bifidobacterium spp.?
Bifidobacteria are commensal bacteria of the human microbiome belonging to the Actinobacteria phylum. Bifidobacteria are Gram-positive, anaerobic, non-motile, and non-spore-forming polymorphic rod-shaped bacteria. (1)
Bifidobacteria are one of the first resident colonizers of the infant's gut, representing over 70% of the total intestinal microbiome of a breastfeeding infant. Studies have linked bifidobacterial colonization to vertical transmission (from mother to child); the mother's vaginal tract, gastrointestinal tract, breast milk, placenta, and amniotic fluid are all sources of Bifidobacterium. With age, the composition of the intestinal microbiome changes, and Bifidobacteria constitute a smaller percentage of the total microbiome, with research estimating a 2-14% relative abundance. (1, 2)
What Are the Main Bifidobacterium Bacteria?
There are at least 80 species of bacteria belonging to the Bifidobacterium genus. Bifidobacteria can generally be categorized based on where they are naturally encountered - either in the human gastrointestinal tract (HRB) or the environment and other animals (non-HRB). The predominant HRB species in the infant gastrointestinal tract include B. breve, B. longum subsp. infantis, B. longum subsp. longum, and B. bifidum, whereas the dominant species of the adult intestines are B. adolescentis, B. catenulatum, B. pseudocatenulatum, and B. longum subsp. longum. (1)
What Are the Health Benefits of Bifidobacterium spp.?
Bifidobacterium spp. digest fiber and other complex carbohydrates that the human body can't digest on its own in a process called fermentation. Fermentation results in the production of short-chain fatty acids (SCFAs), which are known to provide numerous health effects, ranging from supporting a healthy digestive tract to promoting normal immune function (3). Bifidobacteria are also responsible for synthesizing B vitamins, fatty acids, and neurotransmitters. The production of these nutrients and chemicals is responsible for the health benefits attributed to Bifidobacterium spp. Conversely, a lack of diversity within the intestinal microbiome, and insufficient levels of beneficial bacteria, including Bifidobacterium, results in an elevated risk of intestinal infections, increased intestinal permeability ("leaky gut"), decreased intestinal immune factors, and high levels of inflammation. The lack of Bifidobacterium spp. is correlated with many diseases, outlined below.
Digestive Health
People with celiac disease, irritable bowel syndrome (IBS), and H. pylori-related gastric ulcers and cancer have been found to have lower levels of Bifidobacterium compared to healthy controls. What's more, probiotic supplementation with Bifidobacterium spp. improves IBS digestive symptoms, prevents colorectal cancer, and reduces intestinal inflammation in patients with inflammatory bowel disease (IBD) (4).
Immune System
Bifidobacterium is a contributing player in the maturation of the immune system in infants and the regulation of immune function through life due to its interactions with human immune cells and modulation of innate and adaptive immune processes.
Bifidobacteria can prevent gastrointestinal infections by competing with pathogenic organisms for binding sites on intestinal epithelial cells and producing acetate, a SCFA that helps prevent bacterial toxins from crossing into systemic circulation. (4, 5)
Compared to healthy controls, lower levels of B. longum are noted in children with allergic asthma and dermatitis. The supplementation of B. lactis for three months reduces food allergy by increasing the Treg and Th17 immune cells ratio. Similarly, patients with allergic rhinitis experience reduced allergy recurrence and symptom severity when supplemented with Bifidobacterium-containing oral probiotics.
Metabolic Syndrome
Metabolic syndrome is a constellation of increased blood pressure, blood sugar, central body fat, and serum cholesterol. Lower levels of Bifidobacteria have been measured in obese patients, and its presence in the gut likely influences metabolism and the correction of metabolic dysfunction.
Dietary fiber intake has been shown to reduce body weight and the risk of diabetes. Although the underlying mechanisms are not entirely understood, the enhancement of insulin sensitivity and the beneficial alterations in the gut microbiota are thought to contribute to the beneficial effects of fiber. SCFAs produced by Bifidobacterium spp. (and other beneficial gut microbes) normalize blood glucose by influencing satiety hormone production and reducing total cholesterol. (6, 7)
Mental & Neurological Health
Researchers have found that children with autism have lower levels of Bifidobacteria in the gut, which could exacerbate leaky gut and contribute to a leaky blood-brain barrier. Gastrointestinal symptoms and quality of life in patients with autism have improved when adding Bifidobacterium into the diet. (8)
Studies have also shown beneficial effects in the treatment of depression. Bifidobacteria supplementation has been associated with lower depression scores, negative thoughts, and psychological distress. (9-11)
What Causes Low Levels of Bifidobacterium spp.?
As discussed above, aging does correlate with a natural decline in Bifidobacterium numbers within the gut microbiome. Other factors, however, can escalate this decline, causing an insufficiency-type of dysbiosis.
Diet is a critical factor required to support Bifidobacterium prosperity, and a diet lacking in fiber and fermentable carbohydrates is associated with lower Bifidobacterium spp. Research has correlated a high beef (animal protein) diet with decreased B. adolescentis and a low FODMAP diet with decreased B. adolescentis and B. longum. A small study also noted reduced Bifidobacterium spp. after one month of a gluten-free diet.
Bifidobacterium has been measured at lower levels after significant weight loss induced by bariatric surgery.
Cigarette smoking is also associated with decreased Bifidobacterium levels.
What Causes High Levels of Bifidobacterium spp.?
Higher levels of Bifidobacterium spp. are typically related to diet and physical activity. Dietary intake of whey and pea proteins, guar gum, walnuts, prebiotics, fermented foods, and polyphenols have all been shown to increase beneficial Bifidobacterium. (12-14)
Prebiotic supplements and Bifidobacterium-containing probiotics can also cause high levels of Bifidobacterium spp. if taken at high doses and/or for long periods. (12)
One study found that women physically active for at least three hours weekly had higher fecal Bifidobacterium spp. than women who were not; the study also noted key dietary differences (i.e., increased fiber, fruit, and vegetable intake) in the physically active group, which likely plays into this difference. (15)
How to Test Bifidobacterium spp.
Comprehensive stool tests are the best tool for an in-depth analysis of the intestinal microbiome and quantification of the growth of Bifidobacterium spp. within it. The GI-MAP by Diagnostic Solutions, GI Effects by Genova Diagnostics, and GI360 by Doctor's Data are all popular test options that measure the growth of Bifidobacterium spp. in the patient-provided stool sample(s). The GI Effects® Comprehensive Profile by Genova Diagnostics may be a preferred test for those wanting a more specific analysis of specific species within the Bifidobacterium genus; this test not only provides a growth measurement for Bifidobacterium spp., but also for B. adolescentis, B. animalis, B. bifidum, B. breve, B. catenulatum, B. dentium, B. infantis, B. lactis, and B. longum.
Foods That Help Increase Bifidobacterium spp. Levels
Mediterranean-style dietary patterns boost beneficial Bifidobacterium levels in the gut microbiome. The Mediterranean diet is highly regarded as healthy and well-backed by research to promote health in many different capacities. Emphasizing mainly plant-based foods, it is distinguished by a high intake of beneficial fatty acids, polyphenols, antioxidants, fiber, and vegetables. High-to-moderate intake of olive oil, fruits, vegetables, legumes, whole grains, nuts and seeds, and fish are responsible for this diet's ability to reduce intestinal inflammation and cultivate the growth of beneficial flora. (12)
Supplements That Increase Bifidobacterium spp. Levels
Supplements may be required in addition to dietary changes to modify the microbial composition within the human microbiome quickly.
Probiotics are live microorganisms that confer health benefits to the host when consumed. Probiotic supplements most commonly contain various species and strains of Lactobacillus and Bifidobacterium. Bifidobacterium-containing oral probiotics are effective in increasing the number of fecal Bifidobacterium.
Prebiotics, non-digestive dietary components that stimulate the growth of probiotic microorganisms, have also been shown to have a beneficial impact on the microbiome by increasing levels of Bifidobacterium. Prebiotics can be found in foods like soybeans and whole grains but are also commonly available in dietary supplements such as fructooligosaccharides (FOS), galactooligosaccharides (GOS), and inulin. (4, 12)
How to Make Sure You Are Getting High-Quality Bifidobacterium spp. Supplements
You'll want to research and/or talk to a medical professional when deciding which probiotic will most effectively treat your dysbiosis. Choosing a medical-grade probiotic ensures it is manufactured following FDA regulations and tested by a third party for quality.
Consider colony-forming units (CFU), bacterial strains, and storage instructions when reading a probiotic nutritional label. Probiotic efficacy is dependent on probiotic strain and dosage. A probiotic label should list the probiotic strains included; choose one with researched strains specific to your health concern. The CFU tells you the number of bacteria administered per each probiotic dose. Over time, CFU will decline, making probiotics less effective. Ensure you are taking a probiotic that hasn't expired, sufficiently dosing the probiotic, and storing your probiotic correctly (typically by refrigeration). (16)
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Summary
Bifidobacterium is a genus of bacteria consisting of many beneficial bacterial species. These bacteria are essential for human health, shown to prevent and treat many different health conditions and diseases. Eating a healthy diet with a wide variety of high-fiber, prebiotic, and probiotic foods is one of the best ways to increase and maintain healthy levels of Bifidobacterium in the gut. As needed, high-quality Bifidobacterium probiotics can be used to treat different health conditions. Talk to your functional health provider about whether microbiome testing and probiotic supplementation are indicated for you.
Trillions of microorganisms collectively make up the human microbiome. One of the first to colonize the human gastrointestinal tract is Bifidobacterium, a widely researched bacteria for its potential health benefits. This article will discuss the symbiotic relationship between humans and Bifidobacterium spp., why it is important to maintain healthy levels of this beneficial bacteria, and how to do so.
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What Is Bifidobacterium spp.?
Bifidobacteria are commensal bacteria of the human microbiome belonging to the Actinobacteria phylum. Bifidobacteria are Gram-positive, anaerobic, non-motile, and non-spore-forming polymorphic rod-shaped bacteria. (1)
Bifidobacteria are one of the first resident colonizers of the infant's gut, representing over 70% of the total intestinal microbiome of a breastfeeding infant. Studies have linked bifidobacterial colonization to vertical transmission (from mother to child); the mother's vaginal tract, gastrointestinal tract, breast milk, placenta, and amniotic fluid are all sources of Bifidobacterium. With age, the composition of the intestinal microbiome changes, and Bifidobacteria constitute a smaller percentage of the total microbiome, with research estimating a 2-14% relative abundance. (1, 2)
What Are the Main Bifidobacterium Bacteria?
There are at least 80 species of bacteria belonging to the Bifidobacterium genus. Bifidobacteria can generally be categorized based on where they are naturally encountered - either in the human gastrointestinal tract (HRB) or the environment and other animals (non-HRB). The predominant HRB species in the infant gastrointestinal tract include B. breve, B. longum subsp. infantis, B. longum subsp. longum, and B. bifidum, whereas the dominant species of the adult intestines are B. adolescentis, B. catenulatum, B. pseudocatenulatum, and B. longum subsp. longum. (1)
What Are the Potential Health Benefits of Bifidobacterium spp.?
Bifidobacterium spp. digest fiber and other complex carbohydrates that the human body can't digest on its own in a process called fermentation. Fermentation results in the production of short-chain fatty acids (SCFAs), which are known to support a healthy digestive tract and promote normal immune function (3). Bifidobacteria are also responsible for synthesizing B vitamins, fatty acids, and neurotransmitters. The production of these nutrients and chemicals is associated with the health benefits attributed to Bifidobacterium spp. Conversely, a lack of diversity within the intestinal microbiome, and insufficient levels of beneficial bacteria, including Bifidobacterium, may contribute to an elevated risk of intestinal infections, increased intestinal permeability ("leaky gut"), decreased intestinal immune factors, and high levels of inflammation. The lack of Bifidobacterium spp. is correlated with many health concerns, outlined below.
Digestive Health
People with celiac disease, irritable bowel syndrome (IBS), and H. pylori-related gastric ulcers and cancer have been found to have lower levels of Bifidobacterium compared to healthy controls. Some studies suggest that probiotic supplementation with Bifidobacterium spp. may help manage IBS digestive symptoms, support colorectal health, and help maintain a healthy inflammatory response in patients with inflammatory bowel conditions (IBD) (4).
Immune System
Bifidobacterium is a contributing player in the maturation of the immune system in infants and the regulation of immune function through life due to its interactions with human immune cells and modulation of innate and adaptive immune processes.
Bifidobacteria may help support gastrointestinal health by competing with pathogenic organisms for binding sites on intestinal epithelial cells and producing acetate, a SCFA that helps maintain the integrity of the intestinal barrier. (4, 5)
Compared to healthy controls, lower levels of B. longum are noted in children with allergic asthma and dermatitis. Some research suggests that the supplementation of B. lactis for three months may help support a balanced immune response. Similarly, patients with allergic rhinitis may experience support in managing allergy symptoms when supplemented with Bifidobacterium-containing oral probiotics.
Metabolic Health
Metabolic syndrome is a constellation of increased blood pressure, blood sugar, central body fat, and serum cholesterol. Lower levels of Bifidobacteria have been measured in obese patients, and its presence in the gut may influence metabolism and support metabolic health.
Dietary fiber intake has been shown to support healthy body weight and help maintain normal blood sugar levels. Although the underlying mechanisms are not entirely understood, the enhancement of insulin sensitivity and the beneficial alterations in the gut microbiota are thought to contribute to the beneficial effects of fiber. SCFAs produced by Bifidobacterium spp. (and other beneficial gut microbes) may help support normal blood glucose levels by influencing satiety hormone production and supporting healthy cholesterol levels. (6, 7)
Mental & Neurological Health
Researchers have found that children with autism have lower levels of Bifidobacteria in the gut, which could exacerbate leaky gut and contribute to a leaky blood-brain barrier. Some studies suggest that gastrointestinal symptoms and quality of life in patients with autism may improve when adding Bifidobacterium into the diet. (8)
Studies have also shown potential benefits in the management of mood. Bifidobacteria supplementation has been associated with lower scores of psychological distress in some research. (9-11)
What Causes Low Levels of Bifidobacterium spp.?
As discussed above, aging does correlate with a natural decline in Bifidobacterium numbers within the gut microbiome. Other factors, however, can escalate this decline, causing an insufficiency-type of dysbiosis.
Diet is a critical factor required to support Bifidobacterium prosperity, and a diet lacking in fiber and fermentable carbohydrates is associated with lower Bifidobacterium spp. Research has correlated a high beef (animal protein) diet with decreased B. adolescentis and a low FODMAP diet with decreased B. adolescentis and B. longum. A small study also noted reduced Bifidobacterium spp. after one month of a gluten-free diet.
Bifidobacterium has been measured at lower levels after significant weight loss induced by bariatric surgery.
Cigarette smoking is also associated with decreased Bifidobacterium levels.
What Causes High Levels of Bifidobacterium spp.?
Higher levels of Bifidobacterium spp. are typically related to diet and physical activity. Dietary intake of whey and pea proteins, guar gum, walnuts, prebiotics, fermented foods, and polyphenols have all been shown to support beneficial Bifidobacterium levels. (12-14)
Prebiotic supplements and Bifidobacterium-containing probiotics can also contribute to higher levels of Bifidobacterium spp. if taken at high doses and/or for long periods. (12)
One study found that women physically active for at least three hours weekly had higher fecal Bifidobacterium spp. than women who were not; the study also noted key dietary differences (i.e., increased fiber, fruit, and vegetable intake) in the physically active group, which likely plays into this difference. (15)
How to Test Bifidobacterium spp.
Comprehensive stool tests are a tool for an in-depth analysis of the intestinal microbiome and quantification of the growth of Bifidobacterium spp. within it. The GI-MAP by Diagnostic Solutions, GI Effects by Genova Diagnostics, and GI360 by Doctor's Data are all popular test options that measure the growth of Bifidobacterium spp. in the patient-provided stool sample(s). The GI Effects® Comprehensive Profile by Genova Diagnostics may be a preferred test for those wanting a more specific analysis of specific species within the Bifidobacterium genus; this test not only provides a growth measurement for Bifidobacterium spp., but also for B. adolescentis, B. animalis, B. bifidum, B. breve, B. catenulatum, B. dentium, B. infantis, B. lactis, and B. longum.
Foods That May Help Increase Bifidobacterium spp. Levels
Mediterranean-style dietary patterns may support beneficial Bifidobacterium levels in the gut microbiome. The Mediterranean diet is highly regarded as healthy and well-backed by research to promote health in many different capacities. Emphasizing mainly plant-based foods, it is distinguished by a high intake of beneficial fatty acids, polyphenols, antioxidants, fiber, and vegetables. High-to-moderate intake of olive oil, fruits, vegetables, legumes, whole grains, nuts and seeds, and fish are associated with this diet's ability to support intestinal health and cultivate the growth of beneficial flora. (12)
Supplements That May Help Increase Bifidobacterium spp. Levels
Supplements may be considered in addition to dietary changes to modify the microbial composition within the human microbiome quickly.
Probiotics are live microorganisms that may confer health benefits to the host when consumed. Probiotic supplements most commonly contain various species and strains of Lactobacillus and Bifidobacterium. Bifidobacterium-containing oral probiotics are effective in increasing the number of fecal Bifidobacterium.
Prebiotics, non-digestive dietary components that stimulate the growth of probiotic microorganisms, have also been shown to have a beneficial impact on the microbiome by increasing levels of Bifidobacterium. Prebiotics can be found in foods like soybeans and whole grains but are also commonly available in dietary supplements such as fructooligosaccharides (FOS), galactooligosaccharides (GOS), and inulin. (4, 12)
How to Make Sure You Are Getting High-Quality Bifidobacterium spp. Supplements
You'll want to research and/or talk to a medical professional when deciding which probiotic may help support your gut health. Choosing a medical-grade probiotic ensures it is manufactured following FDA regulations and tested by a third party for quality.
Consider colony-forming units (CFU), bacterial strains, and storage instructions when reading a probiotic nutritional label. Probiotic efficacy is dependent on probiotic strain and dosage. A probiotic label should list the probiotic strains included; choose one with researched strains specific to your health concern. The CFU tells you the number of bacteria administered per each probiotic dose. Over time, CFU will decline, making probiotics less effective. Ensure you are taking a probiotic that hasn't expired, sufficiently dosing the probiotic, and storing your probiotic correctly (typically by refrigeration). (16)
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Summary
Bifidobacterium is a genus of bacteria consisting of many beneficial bacterial species. These bacteria are important for human health, shown to support many different aspects of well-being. Eating a healthy diet with a wide variety of high-fiber, prebiotic, and probiotic foods is one of the best ways to increase and maintain healthy levels of Bifidobacterium in the gut. As needed, high-quality Bifidobacterium probiotics can be considered to support different aspects of health. Talk to your healthcare provider about whether microbiome testing and probiotic supplementation are indicated for you.
1. Wong, C.B., Odamaki, T., & Xiao, J. (2020). Insights into the reason of Human-Residential Bifidobacteria (HRB) being the natural inhabitants of the human gut and their potential health-promoting benefits. Fems Microbiology Reviews, 44(3), 369–385. https://doi.org/10.1093/femsre/fuaa010
2. Arboleya, S., Watkins, C., Stanton, C., et al. (2016). Gut Bifidobacteria Populations in Human Health and Aging. Frontiers in Microbiology, 7. https://doi.org/10.3389/fmicb.2016.01204
3. Rios-Covian, D., Ruas-Madiedo, P., Margolles, A., et al. (2016). Intestinal Short Chain Fatty Acids and their Link with Diet and Human Health. Frontiers in Microbiology, 7. https://doi.org/10.3389/fmicb.2016.00185
4. O'Callaghan, A., & Van Sinderen, D. (2016). Bifidobacteria and Their Role as Members of the Human Gut Microbiota. Frontiers in Microbiology, 7. https://doi.org/10.3389/fmicb.2016.00925
5. Fukuda, S., Toh, H., Hase, K., et al. (2011). Bifidobacteria can protect from enteropathogenic infection through production of acetate. Nature, 469(7331), 543–547. https://doi.org/10.1038/nature09646
6. Papathanasopoulos, A., & Camilleri, M. (2010). Dietary Fiber Supplements: Effects in Obesity and Metabolic Syndrome and Relationship to Gastrointestinal Functions. Gastroenterology, 138(1), 65-72.e2. https://doi.org/10.1053/j.gastro.2009.11.045
7. Besten, G.D., Van Eunen, K., Groen, A.K., et al. (2013). The role of short-chain fatty acids in the interplay between diet, gut microbiota, and host energy metabolism. Journal of Lipid Research, 54(9), 2325–2340. https://doi.org/10.1194/jlr.r036012
8. Zhang, L., Xu, Y., Li, H., et al. (2022). The role of probiotics in children with autism spectrum disorders: A study protocol for a randomised controlled trial. PLOS ONE, 17(2), e0263109. https://doi.org/10.1371/journal.pone.0263109
9. Pinto-Sanchez, M.I., Hall, G., Ghajar, K., et al. (2017). Probiotic Bifidobacterium longum NCC3001 Reduces Depression Scores and Alters Brain Activity: A Pilot Study in Patients With Irritable Bowel Syndrome. Gastroenterology, 153(2), 448-459.e8. https://doi.org/10.1053/j.gastro.2017.05.003
10. Steenbergen, L., Sellaro, R., Van Hemert, S., et al. (2015). A randomized controlled trial to test the effect of multispecies probiotics on cognitive reactivity to sad mood. Brain Behavior and Immunity, 48, 258–264. https://doi.org/10.1016/j.bbi.2015.04.003
11. Messaoudi, M., Lalonde, R., Violle, N., et al. (2011). Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. British Journal of Nutrition, 105(5), 755–764. https://doi.org/10.1017/s0007114510004319
12. Singh, R., Chang, H., Yan, D., et al. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine, 15(1). https://doi.org/10.1186/s12967-017-1175-y
13. Ohashi, Y., Sumitani, K., Tokunaga, M., et al. (2015). Consumption of partially hydrolysed guar gum stimulates Bifidobacteria and butyrate-producing bacteria in the human large intestine. Beneficial Microbes, 6(4), 451–455. https://doi.org/10.3920/bm2014.0118
14. Bamberger, C., Rossmeier, A., Lechner, K., et al. (2018). A Walnut-Enriched Diet Affects Gut Microbiome in Healthy Caucasian Subjects: A Randomized, Controlled Trial. Nutrients, 10(2), 244. https://doi.org/10.3390/nu10020244
15. Bressa, C., Bailén-Andrino, M., Pérez-Santiago, J.D., et al. (2017). Differences in gut microbiota profile between women with active lifestyle and sedentary women. PLOS ONE, 12(2), e0171352. https://doi.org/10.1371/journal.pone.0171352
16. How To Pick the Best Probiotic. (2022, October 13). Cleveland Clinic. https://health.clevelandclinic.org/how-to-pick-the-best-probiotic-for-you/
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