The Ultimate Guide to Lactic Acid Bacteria

In this comprehensive guide, we delve into the world of lactic acid bacteria, the unsung heroes of our digestive system. From strengthening immunity to soothing IBS, discover how these microscopic allies work to maintain balance within your body, where to find them, and why they are essential for your overall well-being.

01. What are lactic acid bacteria?

Lactic acid bacteria is a collective name for several groups of bacteria (microorganisms) that break down sugar and thereby form lactic acid. These bacteria live in the stomach and intestines, among other places, where they help keep our digestive system in balance.

There are many different types of lactic acid bacteria, possessing various properties. Some produce lactic acid, while others also create substances such as ethanol, carbonic acid, acetic acid, and other organic acids as by-products.

02. Where are lactic acid bacteria found?

Lactic acid bacteria are naturally present in the gastrointestinal tract and are part of our normal gut flora. They are also found in food and in certain dietary supplements.

03. What are lactic acid bacteria good for?

Lactic acid bacteria have many positive effects, including:

• 01 Keeping the stomach in balance Lactic acid bacteria contribute to normal bowel function and act as a shield against bacteria that produce toxins the body wants to avoid. These friendly bacteria help your stomach react normally to different foods—rather than overreacting in a way that causes pain. In this way, lactic acid bacteria help maintain stomach balance and alleviate gastric distress.

• 02 Strengthening the immune system Lactic acid bacteria also bolster the immune system, making us less susceptible to infections. A staggering 90% of the immune system is located in the gut. When the gut flora is disturbed for various reasons, such as stress or a stomach bug, we can suffer from digestive issues. This, in turn, can lead to a compromised immune system, putting us at risk of becoming ill. By introducing new lactic acid bacteria to the intestines, we can help rebuild the gut flora and the immune system.

• 03 Counteracting harmful bacteria Lactic acid bacteria act as a protection against other bacteria. They form an acid-resistant shield along the intestinal lining that counteracts harmful bacteria capable of causing disease.

• 04 Increasing the amount of good bacteria Lactic acid bacteria help to increase the population of beneficial bacteria in the gut.

• 05 Helping you absorb nutrients Lactic acid bacteria can also assist the body in absorbing vital vitamins and minerals, such as iron and zinc.

04. How do you consume lactic acid bacteria?

Lactic acid bacteria exist both within the body and in food.

• 01 Through food One way to ingest lactic acid bacteria is through foods rich in them, such as fermented vegetables, soured milk, and sourdough bread. Primarily sour and fermented foods, such as filmjölk (traditional Swedish fermented milk), yoghurt, pickled vegetables, and kombucha contain lactic acid bacteria, as do foods fortified with probiotics.

• 02 Through supplements Since food today does not contain as much lactic acid bacteria as it used to, one can also ingest these bacteria via supplements. Historically, it was easier to get lactic acid bacteria through our diet because we pickled and fermented various foods to improve their shelf life. While modern refrigeration counteracts harmful bacteria, it has also made it more difficult for us to obtain the good bacteria naturally.

05. Which foods contain lactic acid bacteria?

Certain foods contain live lactic acid bacteria. This depends either on how the food was prepared or if probiotic strains have been added to the product.

There are foods with naturally living and beneficial lactic acid bacteria. These have undergone a fermentation process, leading to lactic acid fermentation which lowers the pH value of the food, creating an environment where food-spoiling bacteria cannot thrive. A fermentation process essentially means the food contains many strains of live and beneficial lactic acid bacteria.

Examples of fermented foods include yoghurt, soured milk, kefir, pickled carrots, miso, and kimchi. However, this does not apply if the products are pasteurised (heat-treated). If products are cooked at a heat above approx. 45 degrees Celsius, the bacteria die.

Foods with live bacterial cultures are called probiotics, which is a collective name for good bacteria with a proven effect. There are also prebiotics, which act as food for the good bacteria. Examples of prebiotics are soluble and gel-forming fibres, such as beta-glucans in oats and chia seeds.

06. Can you get lactic acid bacteria through supplements?

Yes, you can take lactic acid bacteria via dietary supplements. The live bacteria found in KÄLLA's research-based products, for example, provide a guaranteed supplement of a large quantity of lactic acid bacteria with every dose.

07. Can supplements replace your own gut flora?

The lactic acid bacteria you add via supplements do not replace your own bacterial flora, but they benefit the existing good bacteria in the intestine. Furthermore, the added lactic acid bacteria positively influence the entire intestinal environment. By creating a pH level they thrive in, they establish an environment where other similar bacteria also flourish. This, in turn, means that other, less desirable bacteria—which prefer a different pH and do not get along well with lactic acid bacteria—will not thrive as well and will consequently decrease in number.

08. When should you eat lactic acid bacteria?

Having a balanced bacterial flora in the gut is a crucial part of good digestive health—but sometimes our gut flora becomes unbalanced. This can be due to stress, poor dietary habits, or a course of antibiotics that wipes out both good and bad bacteria. In these instances, it can be beneficial to give the stomach an extra boost of lactic acid bacteria to help it find its balance again.

09. Are lactic acid bacteria and probiotics the same thing?

No, not all lactic acid bacteria are classified as probiotics. Probiotics is the collective name for live bacteria that have demonstrated health effects in clinical studies. According to the WHO, only lactic acid bacteria that provide a documented beneficial health effect may be defined as probiotics.

10. Which lactic acid bacteria are the best?

Lactic acid bacteria have many positive effects that strengthen the gut flora in different ways. However, certain lactic acid bacteria, such as Lactobacillus plantarum, have been shown to be more effective than others.

The benefits of lactobacilli as probiotics were first highlighted in the 1980s when a group of surgeons and food scientists in Lund, Sweden, demonstrated the importance of the right gut flora in preventing leaky gut and sepsis. The group's ground-breaking research highlighted the lactic acid bacterium Lactobacillus plantarum as a true saviour of the stomach and life.

L. Plantarum DSM 9843 is the bacterial strain in KÄLLA's supplement FOR RELIEF and is based on 30 years of Swedish research. This unique lactic acid strain has been proven to create an environment in the gut that prevents harmful bacteria from taking over. By introducing these beneficial lactic acid bacteria, the space available for disease-causing bacteria is reduced. The lactic acid production from Lactobacillus plantarum alters the pH value, and the immune system is strengthened. Additionally, the added bacteria provide a positive nutritional boost.

Between 70–90% of all immune cells are located in the gut, so the interaction between bacteria and the body's immune system is of great importance for our general health.

11. Are lactic acid bacteria good for the immune system?

Studies show that lactic acid bacteria can stimulate the immune system so that we become more resilient against infections.

A large part of our immune system exists within our gut's natural bacterial flora, which helps protect us from harmful bacteria. When the gut flora is disturbed for various reasons, such as stress or gastric illness, we can suffer from digestive problems. This can lead to a compromised immune system, increasing the risk of illness. By supplying new lactic acid bacteria to the intestines, we can help rebuild both the flora and our defences. KÄLLA's FOR IMMUNE is specifically developed to target this area.

12. Do lactic acid bacteria help with constipation and diarrhoea?

Yes, probiotic lactic acid bacteria can treat symptoms of an irritated bowel such as constipation, diarrhoea, bloating, and above all, abdominal pain.

13. Can you eat lactic acid bacteria every day?

Yes, it is very good to eat lactic acid bacteria every day. There are more than 100,000 times more bacteria in the gut than there are people on Earth. When these bacteria are in balance, it can have a profound impact on how you feel physically and mentally. By eating lactic acid bacteria daily, you can look after both your gut flora and your overall health.

14. Can you consume too many lactic acid bacteria?

No, it is practically impossible to overdose on lactic acid bacteria. Supplements often contain 1–20 billion bacteria per dose, while the gut flora contains approximately 100,000 billion bacteria.

15. Can lactic acid bacteria help with IBS?

There is currently increasing research into probiotic supplements and their potential to reduce symptoms of IBS (Irritable Bowel Syndrome); a gastrointestinal disorder affecting 15–20% of the world's population with symptoms such as bloating, gas, constipation, and diarrhoea.

IBS is a so-called functional gastrointestinal disorder, which means that while no structural faults can be found in the stomach or intestines, they still do not function quite as they should.

Probiotics lower the pH value, which protects us against harmful bacteria, parasites, and viruses. If you have a good balance between good and bad bacteria, you can alleviate stomach-related conditions such as IBS, ulcerative colitis, and Crohn's disease. According to SBU (The Swedish Agency for Health Technology Assessment), probiotics have been shown to have a favourable effect in the treatment of IBS and can provide an improvement in both global IBS symptoms or abdominal pain, as well as individual symptoms such as bloating and gas.

If you have IBS, it may be effective to try a probiotic supplement of lactic acid bacteria, such as KÄLLA's FOR RELIEF, to see if your IBS symptoms improve. We therefore recommend that you test the supplement for at least four weeks to observe if it has any effect on your symptoms.

FOR RELIEF contains the bacterial strain L. plantarum DSM 9843, which has been proven to create an environment in the gut that prevents harmful bacteria from taking over. By introducing these beneficial lactic acid bacteria, the space for disease-causing bacteria is reduced. The lactic acid production from Lactobacillus plantarum alters the pH value and the immune system is strengthened.

16. When should you not take lactic acid bacteria?

There are occasions when you should wait before taking lactic acid bacteria, for example, if you have a severe fungal infection or problems with parasites. In these situations, you need to start by taking something that reduces the amount of fungus and parasites. After that, you can use lactic acid bacteria to help the gut regain its balance.

17. Are lactic acid bacteria good for intimate health?

Lactic acid bacteria are among the best friends of the intimate area. They exist naturally in the vagina and contribute to a naturally acidic environment that provides a balanced pH value, preventing other bacteria from thriving. A pH value that is too high in the intimate area can cause itching, irritation, or unpleasant odours. Probiotic intimate products, such as tampons, can introduce lactic acid bacteria and contribute to a favourable bacterial flora.

18. Can you take lactic acid bacteria when pregnant?

Many pregnant women need iron supplements during pregnancy, but traditional iron supplements unfortunately often cause side effects. KÄLLA's lactic acid bacterium, L. plantarum DSM 9843, has been shown in a recently published study to be effective in improving iron status and thereby reducing the need for iron supplements.

Iron deficiency is a global health problem, and only 20–35% of European women of childbearing age have sufficient iron stores to undergo a pregnancy. When you are pregnant, the need for iron increases, and if iron stores decrease (or are depleted completely), it can lead to iron deficiency anaemia with symptoms such as fatigue, headaches, and dizziness. Many women therefore begin taking iron supplements when they become pregnant, but conventional supplements with high doses of iron often cause side effects such as stomach pain and constipation, making it interesting to find alternative ways to improve iron status.

Results show that markers for iron status (e.g., ferritin and haemoglobin) dropped more in women in the placebo group compared to those in the probiotic group. Furthermore, the prevalence of iron deficiency and iron deficiency anaemia at week 35 was lower in the probiotic group compared to the placebo.

19. Why should you take lactic acid bacteria during pregnancy?

The main reason to eat lactic acid bacteria when pregnant is that it positively affects your own health. If you had stomach problems before pregnancy, you may have needed to take probiotics for quite some time. Stomach problems can range from pain to a swollen belly and difficulties with bowel movements. These symptoms indicate that something is not quite right, and probiotics can help the stomach find the right balance. If you experience very severe stomach problems, it is also wise to seek medical attention.

20. Is it dangerous to take lactic acid bacteria when pregnant?

There is no evidence to suggest that it is harmful to take probiotics in the form of lactic acid bacteria supplements during pregnancy. According to the Swedish Food Agency (Livsmedelsverket), it is safe to take probiotics during pregnancy. They also state that side effects are very rare with supplements of probiotic microorganisms during pregnancy, and that no serious side effects have ever been reported in either children or adults.

It is worth bearing in mind that the lactic acid bacteria found in supplements are also found in the food we eat. Sauerkraut and kefir are examples of dishes containing these bacteria. Consult your midwife if you feel unsure.

21. Are there any side effects of lactic acid bacteria?

You may experience certain side effects in the form of gas or loose/hard stools when you start taking lactic acid bacteria. These symptoms usually subside within a week and are not due to the lactic acid bacteria being harmful, but rather due to the "bacterial warfare" occurring in the gut. If you have a significant imbalance in your bacterial flora when you start with lactic acid bacteria, the risk of a temporary side effect is higher. If you get such a reaction, you can reduce the dose of lactic acid bacteria until you feel that the gut has settled down, and then gradually increase the dose again.

Ultimately, maintaining a healthy gut is about more than just digestion; it is a foundational pillar of your physical and mental health. Whether you choose to incorporate more fermented foods into your diet or rely on research-backed supplements, nurturing your microbiome is a safe, simple, and scientifically supported investment in a healthier you.