pathogenic species, the door is opened for dysbiosis and worsen- ing IBS symptoms. However, when these and other probiotics are replenished in the gut community, all of the six contributing factors in IBS will be improved.
1. Altered gut-brain function. Both Lactobacillus and Bifi dobacterium species produce short
chain fatty acids (SCFAs), a substance that may play a role in gut- brain function. Not surprisingly, levels of SCFAs have been shown to be altered in IBS patients. Therefore, rebalancing SCFA produc- ing probiotics in addition to stress management techniques may normalize gut-brain function in IBS sufferers.
2. Abnormal gut motility. The short chain fatty acids mentioned above also help control
movement through the digestive tract. SCFAs are produced after certain probiotics consume fi ber the human body cannot digest. Consequently, fi ber not only helps move things through the diges- tive tract on its own, it becomes food for the probiotics in charge of controlling movement. In fact, specifi c microbiota species found in a healthy gut can infl uence speed on both sides of the spec- trum. Lactobacillus acidophilus and Bifi dobacterium bifi dum can increase transit time through the gut, while Escherichia coli and Micrococcus luteus can delay gut motility. Finding the correct mi- crobial balance based on bowel habits may normalize gut motility in IBS patients.
3. Intestinal permeability. Probiotics may also help improve intestinal permeability, also
known as leaky gut. One specifi c short chain fatty acid produced by probiotic bacteria, butyrate, helps maintain a healthy intestinal lining. Certain probiotic strains, specifi cally Lactobacillus acidoph- ilus and Bifi dobacterium infantis, have been shown to decrease intestinal permeability. Additionally, dopamine, produced by the probiotic Bacillus, has a protective effect on the intestinal lining. Lastly, treatment with L. farciminis prevented stress-induced intes- tinal permeability. This indicates both probiotics and their metabo- lites may improve leaky gut as well as IBS symptoms.
4. Low-grade infl ammation. Bifi dobacterium, Lactobacillus and short chain fatty acids also
have a positive impact on infl ammation. In one study, B. infantis tempered immune activity which, in turn, blunted an infl amma- tory response. Another study showed Bifi dobacterium subspecies improved the immune activity of stressed animals and partially protected against stress-induced dysbiosis. L. farciminis was even shown to prevent stress-induced infl ammatory markers such as IL- 1β, IL-6 and TNFα. Furthermore, the short chain fatty acid butyrate may also reduce infl ammation. This means probiotics and their metabolites also play a role in reducing infl ammation which may improve IBS symptoms.
5. Visceral hypersensitivity.
Probiotic intervention has also been shown to reduce abdomi- nal pain in IBS patients. Specifi cally, Lactobacillus acidophilus (L. acidophilus) has been shown to alleviate visceral pain, L. paracasei may reduce visceral hypersensitivity perception, and B. infantis was shown to reverse visceral hypersensitivity in anxious rats. Addition- ally, lactic acid producing bacteria have been shown to relieve abdominal discomfort. Lactobacillus and Bifi dobacterium probiot- ics are proving to be important strains to consider when dealing with IBS.
6. Psychosocial factors.
Another benefi t of Lactobacillus and Bifi dobacterium species is that they can produce the calming neurotransmitter GABA. Certain strains of Lactobacillus and Bifi dobacterium – specifi cally L. rham- nosus, L. helveticus, B. longum and B. infantis demonstrate anti- depressant properties. Also, B. infantis reversed anxious behavior and separation anxiety in rats. Another probiotic group of species, Bacillus, can produce the pleasure neurotransmitter dopamine. A certain category of probiotics, called psychobiotics, have shown they can improve mood in subjects who had poorer mood at base- line. Furthermore, two separate MRI brain scan studies showed pro- biotics have the ability to alter brain activity related to emotion and even reduce negative thoughts. So, there are several ways in which probiotics can improve mood, reduce depression and anxiety, and possibly improve IBS symptoms.
The use of probiotics, specifi cally Bifi dobacterium and Lacto- bacillus subspecies, has been shown to improve several IBS symp- toms. Also, probiotics do not need to come in supplement form to be benefi cial. Many traditional fermented foods – kefi r, yogurt, raw cheese, kombucha, sauerkraut, miso, tempeh, natto and kimchi – are packed with probiotics, including Lactobacillus subspecies. So, incorporating fermented foods into your weekly diet can be benefi cial. This third piece of the puzzle – diet – is as important as stress management and rebalancing the microbiota when dealing with IBS symptoms.
Dietary Changes Amazingly, diet can shape both the microbiota community
(aka your gut bug community) and its functional properties within the human body. That is because the microbiota feed off of what the host (aka human) eats, and each food choice affects which microbiota species thrive. One case study following the fi rst 2 ½ years of an infant’s life showed that each dietary change correlated with a subsequent microbiota change, highlighting how diet affects microbiota balance. This change in microbiota occurred whether dietary changes were gradual or radical.
The food choices you make can either enhance health and balance the microbiota or create dysbiosis and increase risk of disease. A “Western” diet high in carbohydrates, sugars and
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