For longevity, the bacteria that support gut health, reduce inflammation, participate in vitamin synthesis, and strengthen immunity are important:
1. Lactobacillus (lactic acid bacteria) Value:
Reduce the level of pathogenic microbes.
Produce lactic acid, normalizing pH.
Increase the absorption of calcium and vitamins.
Especially beneficial:
Lactobacillus rhamnosus
Lactobacillus plantarum
Lactobacillus casei
Lactobacillus reuteri (involved in oxytocin production and may affect stress and aging)
2. Bifidobacterium (bifidobacteria) Value:
The main protectors of the gut in infancy and old age.
Suppress inflammation.
Produce B vitamins and short-chain fatty acids.
Especially beneficial:
Bifidobacterium longum (shown to extend lifespan in mice)
Bifidobacterium breve
Bifidobacterium bifidum
3. Akkermansia muciniphila Value:
Improves the condition of the intestinal mucosa.
Reduces inflammation and the risk of diabetes, obesity, and atherosclerosis.
Is associated with longevity and a lean physique.
4. Faecalibacterium prausnitzii Value:
One of the main producers of butyrate—a substance that nourishes intestinal cells.
It has powerful anti-inflammatory properties.
Its levels decrease with aging and chronic diseases.
5. Clostridium butyricum (not to be confused with pathogenic clostridia) Value:
It also produces butyric acid.
Supports the intestinal barrier function.
Reduces the risk of bowel cancer and inflammatory diseases.
Conclusion:
For longevity, balance is important—not one magic bacterium, but a diversity of beneficial microflora, including:
Lactobacillus + Bifidobacterium — the basic foundation.
Akkermansia and Faecalibacterium — markers of a young, healthy gut.
Clostridium butyricum and other butyrate producers — protection against inflammation.
Support: fiber (dietary fiber), fermented products (kefir, yogurt, kimchi), prebiotics (inulin, oligofructose), and minimizing sugar and trans fats.
If you wish, I can compile a list of foods that support these bacteria.
You can buy all these bacteria yourself. They are sold in pharmacies or online stores.
And you can use them to make, for example, homemade yogurt, fermented cabbage, and so on.
Very important:
You need a good yogurt maker that maintains the temperature precisely.
Each bacterium prefers a specific temperature.
That is, it is unacceptable to buy yogurt makers that maintain approximately 40 degrees. This approach is completely wrong.
Yes, you will grow something in it, but it will not be what I listed above.
This especially applies, for example, to — Lactobacillus reuteri
People have now rushed to grow them, but in fact they are not growing them properly, because they maintain neither the correct temperature nor provide the right nutrients for them...
L. casei actively competes with pathogenic microorganisms for nutrients and attachment sites: Salmonella, E. coli, Clostridium difficile, Candida albicans.
It produces bacteriocins (natural antibiotics) and lactic acid, lowering the pH in the intestine and creating a hostile environment for “bad” bacteria.
2. Immunomodulation
Increases the activity of macrophages and NK cells.
Strengthens the intestinal barrier and reduces inflammatory responses.
3. Antibacterial synergy
It works especially well in combination with L. rhamnosus, L. acidophilus, and Bifidobacterium breve—they enhance each other, creating a “living shield.”
But why isn’t it “the best”?
Here are other strains that in some cases suppress pathogens even more effectively:
Lactobacillus reuteri
Produces reuterin—a powerful antimicrobial substance capable of suppressing a broad range of bacteria, fungi, and even protozoa.
Bacillus subtilis
Produces a whole arsenal of antimicrobial peptides and enzymes.
It is resistant to the aggressive gastrointestinal environment and suppresses even antibiotic-resistant strains.
Saccharomyces boulardii (yeast probiotic)
It is especially effective for diarrhea, antibiotic-associated colitis, and dysbiosis.
It competes with Clostridium difficile and suppresses toxins.
Conclusion:
Yes, Lactobacillus casei is one of the top strains for suppressing pathogens, especially in the gastrointestinal tract. It is:
safe,
effective,
well combined with other probiotics.
But it works even better as part of a combination—with L. reuteri, B. breve, and S. boulardii.
If the goal is restoring the microbiota and fighting “bad bacteria”, it is worth choosing a multi-strain probiotic in which L. casei is important, but not the only, player.
Lactobacilli ferment carbohydrates, including lactose, producing various organic acids, increasing the acidity of the environment and inhibiting the growth of pathogenic microflora. Lactobacilli are antagonistic to pathogenic staphylococci, enterococci, Flexner and Sonne Shigella, stimulating the synthesis of alpha and gamma interferons and exhibiting antiviral activity by producing hydrogen peroxide; they inhibit the growth of anaerobic and mycoplasmal bacteria. Lactobacilli produce antimicrobial substances that help them survive and maintain their activity in the human gastrointestinal tract.
Strain L. acidophilus produces enzymes that break down proteins, fats, and carbohydrates; synthesizes various essential amino acids and vitamins (B1, B2, H, PP); and forms lecithin from milk fat, reducing fatty infiltration of the liver.
Acidophilic lactobacilli (Latin: Lactobacillus acidophilus) are a species of gram-positive, anaerobic, non-spore-forming bacteria belonging to the genus Lactobacilli (Latin: Lactobacillus). They are also called acidophilus lactobacilli. Previously, they were called acidophilic rods. Lactobacillus acidophilus are part of the normal microflora of the oral cavity, large intestine and vagina. In the stomach and small intestine, lactobacilli are practically absent.
According to the results of the meta-analysis, probiotics containing Lactobacillus acidophilus LA-5 (primarily as part of functional food products) are effective in reducing the overall number of adverse events, preventing antibiotic-associated diarrhea, and improving the outcomes of Helicobacter pylori eradication (Gastritis and Duodenitis. Clinical Guidelines. 2024.).
Previously, all types of lactobacilli found in the vagina and constituting the main component of its normal microflora were called Doderlein bacilli, named after the German gynecologist Doderlein (A. Doderlein, 1860–1941). The main function of vaginal lactobacilli is to maintain an acidic environment and suppress the growth of opportunistic microorganisms. A significant proportion of Doderlein bacilli consists of Lactobacillus acidophilus (as well as Lactobacillus casei, Lactobacillus fermentum, Lactobacillus cellobiosum and others).
The Lactobacillus reuteri strain is capable of maintaining its activity even in the stomach despite the low pH, and suppressing the development of Helicobacter. This species of bacteria has pronounced anti-inflammatory properties, synthesizes vitamins B12, B9, and B1, and has an antioxidant effect. It increases the level of vitamin D in the blood, improves its absorption, regulates endogenous cholesterol levels, helps prevent weight gain when consuming a high-calorie diet, and has a beneficial effect on the condition of the nervous system.
The bacterium Lactobacillus reuteri (reuteri) is a member of the Lactobacillaceae family and belongs to the group of probiotic microorganisms characteristic of the normal flora of humans and animals. This bacterial strain was first described in the 1980s, after which numerous scientific studies and clinical trials were conducted, making it possible to determine the following properties of the bacterium:
Probiotic: Lactobacillus reuteri can adhere highly effectively to the intestinal mucous membranes, which allows it to effectively colonize the intestines and exert a local effect. Thanks to the active synthesis of bactericidal substances, this strain can control the growth of pathogenic microorganisms in the intestines, form symbiotic relationships with other members of the normal microbiota, and effectively contribute to restoring the microbial balance. Lactobacillus reuteri helps maintain the integrity of the intestinal barrier, preventing toxins and pathogens from entering the bloodstream.
Antioxidant: Lactobacillus reuteri have pronounced antioxidant properties due to their ability to synthesize glutathione, catalase, and superoxide dismutase, which neutralize free radicals and prevent oxidative stress and cell damage. In addition, Reuteri contribute to the synthesis of antioxidant cytokines and other immune factors, which also actively help combat oxidative stress.
Immunomodulation: Lactobacillus reuteri strengthen the body's immunity through their ability to stimulate the production of cytokines (interferon, interleukin, and others), which play a key role in the immune response. Reuteri promote the activation of dendritic cells, which are important antigen-presenting cells involved in initiating the immune response. This strain can interact with epithelial cells of the intestine, which helps strengthen the intestinal barrier and prevent pathogens from entering.
Production of biologically active compounds: Lactobacillus reuteri are capable of producing various biologically active compounds, such as bioactive peptides that affect metabolism and other physiological processes; vitamins; hormone-like substances, in particular oxytocin, which plays a crucial role in regulating digestion and metabolism; a whole range of enzymes, including lysozyme, which is necessary for combating pathogenic flora; enzymes (amylase, lipase, and protease), which aid digestion and nutrient absorption; cytokines, and more. This strain actively produces a range of short-chain fatty acids, such as acetic, propionic, and butyric acids, which serve as an energy source for intestinal cells and help maintain the health of the intestinal epithelium.
Stress resistance: Lactobacillus reuteri help the body cope with stress by improving its adaptive mechanisms and reducing the level of cortisol (the stress hormone) in the blood. The intestine contains a large number of neurons that form the so-called “second brain,” and Lactobacillus reuteri interact with these neurons, affecting the central nervous system and reducing stress levels.Lactobacillus reuteri can produce neurotransmitters such as GABA (gamma-aminobutyric acid), which play a key role in regulating stress and anxiety. The anti-inflammatory and probiotic properties of this strain contribute to its anti-stress effect.
Anti-inflammatory properties: Lactobacillus reuteri have anti-inflammatory properties due to several factors associated with their metabolic activity. This species of bacteria synthesizes cytokines that reduce inflammatory processes while simultaneously stimulating the development and proliferation of regulatory T lymphocytes. Their anti-inflammatory properties are also due to Reuteri’s antagonism toward pathogenic flora: the bacteria suppress the excessive growth of pathogenic and opportunistic microorganisms that cause inflammation. One of the most important metabolites of Lactobacillus reuteri is reutericyclin—a cyclic tetramic acid active against the membranes of Gram-positive organisms, which places it among antibiotic-like substances. Lactobacillus reuteri stimulate the production of butyric acid (SCFA), which serves as an energy source for enterocytes and has antitumor properties.
Improved cardiovascular function: achieved through the ability of Lactobacillus reuteri to synthesize enzymes that break down endogenous cholesterol.
Probiotics: as resident bacteria of the human normal flora, Lactobacillus reuteri help restore the composition and maintain the balance of the intestinal microflora, improving digestive processes.
Strains of lactobacilli L. rhamnosus and L. gasseri enhance lipid metabolism and reduce cholesterol levels.
- for people of all ages to normalize the gastrointestinal microflora, improve metabolic processes, normalize digestion, and supply the body with essential vitamins and trace elements;
- as part of the comprehensive treatment of gastrointestinal diseases;
- for the prevention and correction of dysbiosis;
- in cases of digestive disorders (diarrhea, constipation, bloating);
- in cases of putrefactive processes in the intestines;
- after taking antibiotics to restore the gastrointestinal microflora;
- as part of the comprehensive treatment of periodontal disease and other diseases of the oral cavity;
- in type 1 diabetesand type 2 diabetes, oncological diseases, pancreatitis, and diseases of the genitourinary system;
- for allergies of various etiologies;
- for people with excess weight and obesity;
- as part of the comprehensive treatment of purulent-inflammatory and infectious diseases;
- for viral and somatic diseases;
- as part of the comprehensive treatment of the consequences of radiation injuries and poisoning by heavy metals and industrial toxins.
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Bifidobacteria make up as much as 90% of the normal intestinal flora in humans and perform important functions in the body's digestive and immune processes; they participate in fat, protein, and mineral metabolism and help the body resist pathogenic factors.
Bifidobacteria stimulate the synthesis of immunoglobulins and the elimination of foreign bacteria from the intestines, strengthen the immune system, improve digestive processes, help maintain pH balance, and promote the growth of its own bifidobacteria and lactoflora, exhibit high antagonistic activity against opportunistic and conditionally pathogenic microflora, promote the phagocytosis of pathogenic bacteria, regulate the absorption through the intestinal wall of the trace elements calcium and iron and vitamin D, synthesize various vitamins, including B-group vitamins and vitamin K, and stimulate the production of endogenous interferons, which play an important role in the body’s antiviral and antitumor defense. They inhibit the proliferation of Candida fungi.
- Bifidobacterium adolesсentis, Bifidobacterium bifidum - exhibit high antagonistic activity against a number of pathogenic and opportunistic microorganisms, including staphylococci, Escherichia coli, Shigella, and yeast-like fungi.
- Bifidobacterium breve - supports the function of the large intestine, helps normalize bowel movements, and is effective for flatulence, bloating, and other intestinal disorders. It exhibits antagonistic activity against Candida fungi in the intestines, preventing the development and spread of candidiasis to other organs. Bifidobacterium breve ferments oligosaccharides and synthesizes acetic and lactic acids, which can break down difficult-to-digest plant fibers.
- Bifidobacterium longum- helps strengthen the immune system, exhibits antagonistic activity against pathogenic bacteria, preventing the development of intestinal infections, has an anti-inflammatory effect, helps normalize cholesterol levels, positively affects liver and kidney function, and helps reduce the frequency of allergic reactions.
- Bifidobacterium animalis — synthesizes vitamins B1, B2, B6, B12, folic acid, and vitamin K; it is a “supplier” of essential amino acids, including tryptophan, which contributes to the biosynthesis of serotonin. It has natural resistance to a number of antibiotics and exhibits antagonistic activity against pathogenic and disease-causing bacteria.
Propionic acid bacteria or propionibacteria (Latin Propionibacterium) are a genus of Gram-positive, facultatively anaerobic, nonmotile bacteria that synthesize propionic acid during metabolism. Propionibacterium usually have the form of pointed rods measuring 0.5–0.8 by 1.0–1.5 μm. Less commonly, depending on conditions and the developmental cycle, they may be coccoid, curved, or club-shaped. Propionibacterium reproduce by dividing into two cells and do not form spores.
Propionic acid bacteria are the agents responsible for propionic acid fermentation, in which carbohydrates are fermented to produce the main fermentation products—propionic acid and its salts, propionates. Propionic acid fermentation is similar to lactic acid fermentation, in which lactic acid bacteria (lactobacilli, streptococci, and other representatives of the order Lactobacillales) convert (ferment) lactose, glucose, and other carbohydrates into lactic acid. In addition to propionic acid, propionic acid bacteria produce acetic acid, carbon dioxide, and other products.
Propionibacterium do not inhabit soil or bodies of water; they occur in the gastrointestinal tract of ruminants and are often found in dairy products. The process of fermenting milk by propionibacteria is rather slow—5–7 days.
Most propionibacteria cannot grow at values of acidity of less than 5.0–4.5 pH. Propionibacterium can tolerate only low partial oxygen pressure. The optimal temperature for their development is 30–35°C; at temperatures of 60–70°C, they die. Propionibacterium can ferment, in addition to sugars and lactic acid, pyruvic acid, glycerol, and other substances. They break down amino acids, releasing fatty acids in the process.
Several species of Propionibacterium are capable of producing vitamin B12. This property of propionibacteria is used in vitamin production.
Propionic acid bacteria in probiotics and the food industry
Strain KM-186 Propionibacterium freudenreichii ssp. shermanii is included in the Russian dietary supplements “Iodpropionix” and “Seleniumpropionix.”
Strains of propionic acid bacteria of the species Propionibacterium freudenreichii are widely used in the food industry to ferment dairy products. Emmental cheese and other Swiss cheeses are fermented from milk in two stages: in the first, lactose and other milk carbohydrates are fermented into lactic acid by lactic acid bacteria; in the second, lactic acid is converted into propionic acid and carbon dioxide by propionic acid bacteria, forming the “holes” in Swiss cheese.
In addition, the species Propionibacterium acidipropionici*, Propionibacterium jensenii*, Propionibacterium thoenii*.Propionic acid bacteria in the human body
Some species of Propionibacterium inhabit the skin of humans and other animals, mainly in and around sweat glands, sebaceous glands, and other areas of the skin, making them some of the most common microorganisms found on human skin. Propionibacteria are the predominant genus of bacteria in so-called “oily” areas of the skin (as opposed to “dry” and “moist” areas): the folds alongside the nostrils, the external auditory canal, the manubrium of the sternum, behind the ear fold, and on the back.
Propionibacterium are also present in the large intestine of humans
aecalibacterium prausnitzii — a species of Gram-positive anaerobic bacteria that normally accounts for about 5% of all bacteria in the large intestine of humans. To date, Faecalibacterium prausnitzii has been found only in humans.
It participates in the breakdown of cellulose.Faecalibacterium prausnitzii is the dominant bacterial species in the human large intestine
According to current understanding, in the large intestine of a healthy person, the species Faecalibacterium prausnitzii outnumbers any other bacterial species. In the figure above, the quantity of Faecalibacterium prausnitzii is highlighted by the widest green segment (this study concerns the English population; a similar pattern is observed in other populations).
The amount of Faecalibacterium prausnitzii in the intestines decreases with age.
The earlier discovery of the probiotic bacterium Akkermansia muciniphila (Akkermansia) was a scientific breakthrough. Scientific data show that Akkermansia is a promising probiotic that may help with metabolic disorders, obesity, type 2 diabetes, and cardiovascular diseases.
Akkermansia muciniphila is a cross-feeding probiotic. This bacterium consumes mucin and produces short-chain fatty acids that support other gut bacteria beneficial to human health. The presence of Akkermansia muciniphila bacteria is associated with low levels of inflammation, normal insulin regulation, and reduced symptoms of chronic diseases.
Probiotics containing Akkermansia muciniphila bacteria are virtually impossible to find, since the bacterium itself was discovered relatively recently.
What is Akkermansia(Akkermansia muciniphila):
This is a species of beneficial bacteria naturally present in the gastrointestinal tracts of humans and animals. It is one of the most common bacterial species in the gut microbiota, making up approximately 3 to 5% of the total gut microbial community in healthy adults.
An exceptionally unique probiotic bacterium. This bacterium is important for the functioning of the immune system, and its presence (or absence) can predict the presence of disease.
It was first discovered in 2004 in the intestines of healthy people. Since then, it has been studied extensively and is considered a scientific breakthrough.
Despite the fact that Akkermansia muciniphila is a recent discovery (and science has only begun to uncover the tip of the microbiome iceberg as a whole), gut health has always been considered important throughout the millennia. As Hippocrates said: “All disease begins in the gut.”
So, let us examine Akkermansia muciniphila and how supporting this single bacterium could be the key to improving gut and immune system health.
The word muciniphila can be translated as ““mucus-loving”. This gives us insight into Akkermansia muciniphila, where it lives, and the specific role it plays in gut health.
Like most probiotics, Akkermansia muciniphila lives in the large intestine. Uniquely, however, it does not feed on the fiber from the fruits and vegetables we eat. This is almost unheard of among intestinal bacteria.
Instead, Akkermansia muciniphila feeds on the mucus layer covering the intestinal cells (this is where the “mucus-loving” part comes in). But, importantly, it does not destroy the mucus layer. Instead, Akkermansia stimulates the intestinal lining to produce more mucin, strengthening the intestinal lining over time. This is very beneficial, as the mucus layer acts as the first line of defense for intestinal cells, trapping toxins before they enter the intestines.
Studies have shown that Akkermansia is beneficial for intestinal barrier integrity, the immune response, and the synergistic regulation of the gut microbiota. We see benefits in reducing fat accumulation, increasing insulin sensitivity, and reducing inflammation.
In addition, it has been shown that the levels of A. muciniphila was lower in people with digestive disorders than in healthy individuals. For example, reduced levels of A. muciniphila were observed in people with inflammatory bowel disease. Reduced levels of A. muciniphila were also associated with increased severity of appendicitis.
muciniphila may also support healthy metabolism and reduce the risk of cardiovascular disease. People who took A. muciniphila, also experienced weight loss and a reduction in waist circumference.
Studies in mice fed a high-fat diet showed that A. muciniphila counteracted weight gain and even reversed obesity.
muciniphila was also inversely associated with overweight and obesity in human studies. In a study involving 50 pregnant women, the level of A. muciniphila was higher in women with normal pregnancy weight gain than in women who were overweight. In addition, in a study of 20 The number of children with overweight or obesity and 20 children with a healthy body weight, A. muciniphila, was significantly lower in children with overweight/obesity compared with healthy children.
In a study involving 49 adults with overweight or obesity, those with the highest levels of A. muciniphila had the most favorable indicators of metabolic health, including fasting glucose levels, plasma triglycerides, and body fat distribution.
Similarly, lower levels of A. muciniphila were observed in people with diabetes compared with healthy people.
Thus, there is promising evidence supporting the effectiveness of A. muciniphila against obesity. These data suggest that A. muciniphila may contribute to good metabolic health and protect against conditions such as diabetes, dyslipidemia, and heart disease.
By regulating the immune response and reducing inflammation, A. muciniphila supports a healthy, well-functioning immune system.
It has been shown that A. muciniphila stimulates the expression of genes involved in regulating the immune system and increases the expression of antimicrobial peptides in the digestive tract.
In addition, A. muciniphila may reduce inflammation by suppressing the expression of inflammatory cytokines, as shown in a recent mouse study. This study also showed that A. muciniphila protects against age-related thinning of the intestinal mucosa. In other words, A. muciniphila helps strengthen the intestinal lining even in old age.
These results not only demonstrate the anti-inflammatory and immunostimulatory effects of A. muciniphila, but also show its ability to support health even in older people.
This is not just some probiotic bacterium. In many respects, Akkermansia represents a breakthrough in modern healthcare. Here are several reasons:
Akkermansia acts as a guardian of your gut. By protecting and strengthening the intestinal lining, it helps retain good bacteria and keep bad bacteria out. With a strong intestinal barrier, you are less likely to develop intestinal dysbiosis and chronic diseases over time.
Akkermansia can attach to the intestinal epithelium and improve the integrity of the mucosal layer cells, increase the thickness of the mucosal layer, and restore the damaged intestinal barrier.
It prevents inflammation. Optimal levels of Akkermansia muciniphila generally indicate lower intestinal permeability. Consequently, there is less inflammation.
It also supports your health by regulating intestinal permeability, making it more difficult for free radicals and toxins to enter the bloodstream. A well-functioning immune system removes toxins from the body through liver detoxification and good intestinal peristalsis.
muciniphila produces short-chain fatty acids (SCFAs), such as butyric and propionic acids. These short-chain fatty acids have a wide range of benefits for gut health, including appetite regulation, improved nutrient utilization, protection against inflammation, and strengthening of the intestinal barrier.
Akkermansia is believed to protect against disease. Scientists have studied the levels of Akkermansia muciniphila in healthy and sick people. The presence of these bacteria appears to be much more common in healthy people.
It may regulate glucose levels in the body. According to recent scientific data, Akkermansia muciniphila helps with type 2 diabetes. This may be especially beneficial for those struggling with insulin resistance, as supporting these bacteria could provide much-needed assistance. Both preclinical and clinical studies have demonstrated the effectiveness of Akkermansia in metabolic syndrome and obesity, with beneficial effects on insulin sensitivity, lipoprotein metabolism, and metabolic inflammation of the liver
Overall, published studies show that Akkermansia muciniphila is a promising probiotic bacterium for treating metabolic conditions such as obesity and diabetes.
Taking all the evidence into account, the European Food Safety Authority (EFSA) recently approved the use of pasteurized Akkermansia muciniphila as a novel safe food
Level Akkermansia muciniphila in humans should range from no less than 0.5% to no more than 5% of the total number of gut bacteria. In healthy people, scientists usually observe bacterial levels of around 3–4%.
It is difficult to check your own levels of Akkermansia muciniphila, but certain symptoms may give you an idea of whether your Akkermansia is thriving. Things such as frequent inflammation, leaky gut, insulin resistance, excess weight, and recurring infections may mean that it is time to stimulate the regeneration of the intestinal lining.
Bacillus subtilis or hay bacillus (Latin: Bacillus subtilis) is a species of Gram-positive, spore-forming aerobic bacteria belonging to the genus bacilli (Bacillus). Bacillus subtilis is one of the most extensively studied microorganisms.
The name hay bacillus gets its name from the fact that previously Bacillus subtilis was isolated exclusively from hay decoctions. Bacillus subtilis is a colorless, straight rod approximately 0.7 μm thick and 2–8 μm long. Bacillus subtilis can reproduce by division and by spores. Sometimes individual Bacillus subtilis cells remain connected in filaments after transverse division.
Bacillus subtilis (hay bacillus), thanks to the antibiotics it produces and its ability to acidify its environment, acts as an antagonist of pathogenic and opportunistic microorganisms such as Salmonella, Proteus, staphylococci, streptococci, and yeasts; it produces enzymes that remove the products of putrefactive tissue breakdown; and synthesizes amino acids, vitamins, and immunoactive factors. Some strains of Bacillus subtilis produce hyaluronic acid.
Bacillus subtilis may cause food poisoning in humans
Prebiotics
How do probiotics differ from prebiotics?
Both have a beneficial effect on the body. Probiotics are live microorganisms involved in the digestion of food, while prebiotics are functional food ingredients consisting of one or more substances that, when consumed regularly and systematically, increase the biological activity of the normal intestinal microflora.
Prebiotic Inulin – is a physiologically functional food ingredient that selectively stimulates the growth or biological activity of representatives of the healthy human intestinal microflora.
Properties:
- being a complex carbohydrate, inulin speeds up and maintains the feeling of satiety for a long time, thereby helping to control appetite, cope with overeating, and prevent excess weight gain;
- serves as nourishment for the body's own normal microflora;
- stimulates intestinal peristalsis and normalizes bowel movements;
- strengthens the immune system by restoring the body's own normal microflora and normalizing gastrointestinal function;
- improves absorption of vitamins, minerals, and other beneficial substances;
- is not absorbed in the gastrointestinal tract, so it is not a source of calories and does not affect blood sugar levels;
- increases the intensity of metabolic processes, enhancing the body's endurance;
- significantly increases the effectiveness of taking probiotics.
Recommendations for use:
- for correcting and preventing disruption of the body's normal flora;
- when taking hormonal and steroid medications;
- when taking probiotics to improve the effectiveness of microflora normalization;
- for diabetes prevention and as part of comprehensive diabetes treatment;
- during detox and dietary programs, dietary restrictions, and reduced intake of dietary fibers, fiber, and other beneficial substances;
- to regulate intestinal peristalsis;
- as part of the comprehensive treatment of fungal diseases, allergic reactions, and obesity;
- to normalize metabolic processes and improve the absorption of vitamins, minerals, and other beneficial substances;
- to prevent disruptions in the balance of microflora; regulate carbohydrate and cholesterol metabolism; and support medically necessary diets.
INULIN K—prebiotic
Short-chain inulin is a prebiotic, a natural polysaccharide and complex carbohydrate. Inulin is a completely soluble fiber and is not absorbed by the body. It serves as nourishment for the body's own microflora. It contains short-chain molecules that are broken down in in the initial sections of the gastrointestinal tract, thereby serving as nourishment for bacteria in the esophagus, stomach, and small intestine.
Properties:
- contains short-chain molecules and serves as nourishment for bacteria in the upper gastrointestinal tract;
- as a complex carbohydrate, inulin accelerates and prolongs the feeling of fullness, thereby helping control appetite, cope with overeating, and prevent excess weight gain;
- serves as nourishment for the body’s natural microflora;
- stimulates intestinal peristalsis and normalizes bowel movements;
- strengthens the immune system by restoring the body’s natural microflora and normalizing gastrointestinal function;
- improves the absorption of vitamins, minerals, and other beneficial substances;
- is not absorbed in the gastrointestinal tract, so it is not a source of calories and does not affect blood sugar levels;
- increases the intensity of metabolic processes, enhancing the body’s endurance;
- significantly enhances the effectiveness of probiotics;
- has the greatest sweetness of all types of inulin because it contains short-chain carbohydrate molecules, while having zero calories. It can be used as a sweetener for beverages and dishes.
Recommendations for use:
- for correcting and preventing imbalances in the body’s natural microflora;
- when taking hormonal and steroid medications;
- when taking probiotics to improve the effectiveness of microflora normalization;
- for prevention and in as part of the comprehensive treatment of diabetes;
- during detox and dietary programs, dietary restrictions, and reduced intake of dietary fiber, fiber, and other beneficial substances;
- to regulate intestinal peristalsis;
- as part of the comprehensive treatment of fungal diseases, allergic reactions, and obesity;
- to normalize metabolic processes and improve the absorption of vitamins, minerals, and other beneficial substances;
- to prevent disruptions in the balance of microflora; to regulate carbohydrate and cholesterol metabolism; to support medically necessary diets.
INULIN D — prebiotic
Long-chain inulin — a prebiotic, natural polysaccharide, and complex carbohydrate. Inulin is a completely soluble fiber and is not absorbed by the body. It serves as nourishment for the body’s own microflora. It contains long-chain molecules that are broken down in the lower sections of the gastrointestinal tract, thereby serving as nourishment for bacteria in the large intestine.
Properties:
- contains long-chain molecules and serves as nourishment for bacteria in the lower sections of the gastrointestinal tract;
- as a complex carbohydrate, inulin promotes a feeling of fullness more quickly and maintains it for a long time, thereby helping control appetite, cope with overeating, and prevent excess weight gain;
- serves as nourishment for the body’s own normal flora;
- stimulates intestinal peristalsis and normalizes bowel movements;
- strengthens the immune system throughrestoring the body’s natural microflora and normalizing gastrointestinal function;
- improves the absorption of vitamins, minerals, and other beneficial substances;
- is not absorbed in the gastrointestinal tract, so it is not a source of calories and does not affect blood sugar levels;
- increases the intensity of metabolic processes, enhancing the body’s endurance;
- significantly enhances the effectiveness of taking probiotics;
- has the lowest sweetness of all types of inulin, as it contains long-chain carbohydrate molecules.
Recommendations for use:
- for correcting and preventing disruptions of the normal microflora in the lower gastrointestinal tract;
- as part of the comprehensive treatment of gastrointestinal diseases caused by impaired digestion;
- when taking hormonal and steroid medications;
- when taking probiotics to improve the effectiveness of microflora normalization;
- for the prevention and comprehensive treatment of diabetes;
- during detox and dietary programs, dietary restrictions, and limited intake of dietary fibers, fiber, and other beneficial substances;
- to regulate intestinal peristalsis;
- as part of the comprehensive treatment of fungal diseases, allergic reactions, and obesity;
- to normalize metabolic processes and improve the absorption of vitamins, minerals, and other beneficial substances;
- to regulate carbohydrate and cholesterol metabolism and support restrictive diets and detox programs.
Lactulose is a disaccharide and prebiotic. It nourishes the bacteria of the body’s own microflora, promotes its development and growth, normalizes intestinal peristalsis, and has a laxative effect.
A multifunctional prebiotic and disaccharide consisting of glucose and galactose. It serves as nourishment for the body’s own normal microflora and has a laxative effect. This disaccharide does not occur in nature, so humans lack the disaccharidase capable of breaking it down into the corresponding monosaccharides. Lactulose is neither metabolized nor absorbed in the small intestine; it reaches the colon unchanged, where it serves as nourishment for the body’s own normal microflora, stimulating the growth and development of its representatives.
Properties:
- stimulates the growth and development of lactobacilli, bifidobacteria, and other bacteria that are part of the normal human microflora;
- has a hyperosmotic laxative effect;
- stimulates intestinal peristalsis;
- improves the absorption of calcium salts and phosphates;
- promotes the elimination of ammonium ions;
- strengthens the immune system by restoring the body’s own normal microflora and normalizing gastrointestinal function;
- improves the absorption of vitamins, minerals, and other beneficial substances;
- is not absorbed in the gastrointestinal tract and therefore is not a source of calories;
- increases the intensity of metabolic processes, enhancing the body’s endurance;
- repeatedly enhances the effectiveness of probiotic intake.
Recommendations for use:
- when taking probiotics to achieve a synergistic effect as quickly as possible;
- for correcting and preventing disruption of the body's normal flora;
- when taking hormonal and steroid medications;
- during detox and dietary programs, dietary restrictions, and restrictions on the intake of
dietary fibers, fiber, and other beneficial substances;
- to regulate intestinal peristalsis;
- as part of the комплекс treatment of fungal diseases, allergic reactions, and obesity;
- to normalize metabolic processes and improve the absorption of vitamins, minerals, and other beneficial substances;
- to regulate the metabolism of carbohydrates, cholesterol, and bile acids;
- as part of комплекс therapy for acute intestinal infections, gallstone disease, and hypercholesterolemia;
- inhibits the growth of pathogenic bacteria;
- does not cause dependence.
Inulin and oligofructose are also the most widely used prebiotics in the modern world, produced on an industrial scale by aqueous extraction from chicory root.
These are natural polysaccharides found in many plants that are part of the human diet (onions, garlic, wheat, chicory, Jerusalem artichoke); a total of 36,000 such plants are known. In industry, these ingredients are obtained from chicory root using technology similar to the production of sugar from sugarbeets.
Alongside the direct positive effects (improved intestinal peristalsis and a healthier microbiota composition), inulin and oligofructose provide a whole range of indirect benefits: stronger immunity, improved absorption of essential minerals—primarily calcium and magnesium—confirmed in people of different age groups, lower cholesterol and blood triglyceride levels, and even a reduced risk of colorectal cancer.
Both ingredients can be used in diabetic and low-carbohydrate diets and have a relatively low calorie content—inulin: 1 cal/g, oligofructose: 1.5 cal/g.
Inulin and oligofructose have similar dietary properties, but differ in their technological properties, particularly their solubility and taste.
Oligofructose is highly soluble, but it does not crystallize or precipitate. It is therefore produced both as a powder and as a syrup containing 75% dry matter. In terms of its technological properties and taste, it resembles sugar and can therefore partially or completely replace it in various formulations. However, its sweetness is only one-third that of sugar, so when sugar is completely replaced, oligofructose is used in combination with high-intensity sweeteners or fructose. It is suitable for diabetic nutrition because it has an extremely low glycemic index. At the same time, it masks the unpleasant aftertaste, improves organoleptic properties, bringing the taste of such products as close as possible to that of traditional sugar-based products. The resulting products also have a reduced calorie content and are beneficial to health due to the properties of oligofructose. According to a study published in June
2007 in the European Journal of Clinical Nutrition, oligofructose may increase the absorption and deposition of calcium in bones.
Oligofructose is a product of the partial enzymatic hydrolysis of inulin. It is a mixture of oligosaccharides consisting of linear chains of fructose units linked by β-2,1 bonds. The oligofructose family differs from inulin in its degree of polymerization, which can range from 2 to 8, whereas the degree of polymerization of inulin can reach 60.
Chicory inulin has rather low solubility in water—standard inulin no more than 10%, and long-chain inulin no more than 1% at room temperature. Therefore, inulin is produced only in powder form. Inulin has a neutral, mildly sweet taste (standard inulin—10% as sweet as sugar; long-chain inulin—0%). The main technological property of inulin is its ability to form a white, opaque, creamy gel with water. The process involves intensive dispersion of solid inulin in an aqueous medium using a stirrer or homogenizer, followed by holdingthe resulting dispersion for some time. During this process, inulin breaks down into small submicron solid particles that form a three-dimensional cellular gel structure containing associated water. The resulting gel has a neutral taste and a short texture, very close to the texture of fat. Therefore, inulin can imitate the presence of fat in low-fat products, improving their texture and organoleptic properties and bringing these characteristics closer to those of products with normal fat content. In addition, when used in aerated products (mousses, puddings, ice cream) and emulsions (dairy spreads, pastes), inulin increases their stability.
The molecular weight of inulin is in the range of 5,000–6,000 conventional units. The positive effect of plant-based inulin-containing products on metabolic regulation in diabetes mellitus, atherosclerosis, and obesity is known and used in practice. The use of inulin in the food industry consists in replacing fat-containing substances.
It is widely used in all sectors of the food industry to produce products with added consumer value, including baby food products. It has a very low calorie content.
Pectins (from Ancient Greek πηκτός — curdled, frozen) are polysaccharides formed mainly from residues of galacturonic acid. They are present in all higher plants, especially in fruits, and in some aquatic plants—for example, common eelgrass. As structural components of plant tissues, pectins help maintain turgor, increase plant drought resistance, and improve the storage stability of vegetables and fruits. Plant cells contain two main forms of pectin substances: soluble pectin (hydropectin) and insoluble pectin (protopectin)[1]. They are used in the food industry as structure-forming agents (gelling agents) and thickeners, as well as in the medical and pharmaceutical industries— as physiologically active substances, also in the form of modified pectin, with properties beneficial to the human body. On an industrial scale, pectin substances are obtained mainly from apple and citrus pomace, sugar beet pulp, sunflower heads, and pumpkins.
Pectins are practically not absorbed by the human digestive system and are enterosorbents. Pectin has beneficial effects, for example, in cases of poisoning by toxic metals and in suppressing the activity of putrefactive microorganisms. Foods rich in pectins remove radionuclides from the body. Pectin is more effective than fiber in helping to reduce blood cholesterol and remove bile acids.
Very interesting! Thank you! I use almost all of the lacto- and bifidobacteria mentioned when I make yogurt and kefir. Some strains are already in the starter culture, and I add some separately.
It will be interesting to read about the others. I’ve already found where to buy them.
It is that the number of bacteria in our gut is equal to the number of cells in our body.
That is, one to one.
For every bacterium in the gut, there is one cell in our body.
And it is unlikely that this is just a coincidence.
This leads to some thoughts: If not all the bacteria in a person’s gut are beneficial—for example, if some are pathogenic—then it turns out that some of the cells receive beneficial natural bacteria, while others receive pathogenic ones...
Could this be the secret behind diseases—the diseases of those cells that receive pathogenic bacteria?
A table with optimal propagation temperatures for the beneficial bacteria listed, in the context of preparation in a yogurt maker:
Lactobacillus (lactic acid bacteria)
Bacterium
Optimal incubation temperature
Comment
L. rhamnosus
37–42 °C
Tolerates a wide range well; ideal at 40 °C.
L. plantarum
30–37 °C
Works best at 33–35 °C. Above 40 °C, it may lose activity.
L. casei
30–37 °C
Prefers 34–36 °C. Can be combined with other lactobacilli.
L. reuteri
37 °C (strictly)
Very sensitive! Above 39 °C, it dies. It is better to use a thermostat rather than an ordinary yogurt maker.
Bifidobacterium (bifidobacteria)
Bacterium
Optimal incubation temperature
Comment
B. longum
36–38 °C
Very active around 37 °C. Sensitive to overheating.
B. breve
36–38 °C
Loses considerable activity above 39 °C. Best prepared together with L. casei.
B. bifidum
35–37 °C
Also requires moderate heat. Best used together with prebiotics.
Akkermansia muciniphila
Bacterium
Optimal temperature
Comment
A. muciniphila
~37 °C (in an anaerobic environment!)
It is a strict anaerobe—almost impossible to cultivate at home. Under industrial conditions, it is grown in special bioreactors.
Faecalibacterium prausnitzii
Bacterium
Optimal temperature
Comment
F. prausnitzii
~37 °C (anaerobic)
Also a strict anaerobe. Very sensitive to oxygen; cultivation at home is extremely difficult.
Clostridium butyricum
Bacterium
Optimal temperature
Comment
C. butyricum
36–38 °C
Grows under oxygen-limited conditions (microanaerobic). Some strains can be grown in sealed containers.
Recommendations for a yogurt maker:
Universal setting for L. rhamnosus, L. casei, and B. breve:
➤ 36–38 °C, 8–12 hours.
For sensitive strains (L. reuteri, B. bifidum):
➤ precise control at 37 °C, no higher! (a yogurt maker with temperature adjustment or a thermostatically controlled incubator).
For anaerobes (Akkermansia, Faecalibacterium):
➤ they do not grow at home—they can only be supported with prebiotics (inulin, OPC, resistant starch).
A collection of recipes for homemade yogurt and fermented foods with optimal conditions for each beneficial bacterium. Everything is adapted for a temperature-controlled yogurt maker or incubator:
1. Yogurt with Lactobacillus rhamnosus
Ingredients:
1 liter of warm milk (preferably homemade or pasteurized, not ultra-pasteurized)
Culture L. rhamnosus (you can use a probiotic capsule containing this strain)
Conditions:
Temperature: 37–40 °C
Time: 8–12 hours
Suitable as a base for combining with L. casei and B. breve.
2. Oat milk ferment with Lactobacillus plantarum
Ingredients:
1 liter of homemade oat milk (oats + water + blender + strainer)
1–2 probiotic capsules containing L. plantarum
Conditions:
Temperature: 33–35 °C
Time: 12–16 hours
You can add a little inulin or honey (0.5 tsp) as nourishment for the bacteria.
🧉 3. Yogurt with Lactobacillus casei
Ingredients:
1 liter of milk (preferably with a fat content of 3.2%)
Starter culture or probiotic containing L. casei
(Optional) — L. acidophilus for synergy
Conditions:
Temperature: 35–37 °C
Time: 8–10 hours
A very robust strain, suitable for making thick “Greek” yogurt.
4. Yogurt with Lactobacillus reuteri
Ingredients:
1 liter of milk (you can add 1 tbsp of agar-agar for thickness)
Probiotic containing L. reuteri DSM 17938
Conditions:
Temperature: EXACTLY 37 °C (not higher!)
Time: 10–12 hours
L. reuteri is finicky. It is best to use a glass jar with a lid and place it in a thermostat.
5. Yogurt with Bifidobacterium longum / breve / bifidum
Ingredients:
1 liter of milk + 1 tbsp of inulin or Jerusalem artichoke (a source of prebiotics)
Probiotic containing the required strain
Conditions:
Temperature: 36–38 °C
Time: 12–16 hours
It is best to ferment in a warm place with partial air access (not airtight). Pleasant, mild taste and excellent tolerability.
Go online and read bloggers (and watch video bloggers) explaining how to make yogurt.
As a rule, they advise doing this: Buy yogurt at the store, mix it with milk, put it in a cheap yogurt maker that no one really understands how it works—and voilà—in the morning you have YOGURT!
Don’t do it this way!
It’s incorrect.
But that is exactly what everyone does.
If you want to have precisely the bacteria I listed, you need to do it scientifically.
Moreover, if you have ever taken antibiotics, there is a very high probability that they have disappeared from your intestines permanently.
And they need to be restored.
Thank you very much for such useful and clear information. I tried to study this topic myself, and you have already helped! Especially regarding the correct temperature. Indeed, I had already watched bloggers and their advice about a heating mat for seedlings (35–40 degrees). Thank you for saving me from that. Now I need to choose a reliable yogurt maker. If possible, please recommend one.
This isn't a recommendation, but you could simply consider it as an option:
GFGRIL GF-YM300 1 L Yogurt Maker
What makes it appealing:
You don't have to fuss with all those little jars...
You can use one large container of your own, a glass one, for example.
Some people make it directly in a store-bought milk carton. So you don't even need to wash anything; the speed is maximized here. No effort required at all.
It is that the number of bacteria in our gut equals the number of cells in our body.
That is, one to one.
For every bacterium in the gut, there is one cell in our body.
And it is unlikely that this is merely a coincidence.
This leads to some thoughts: If not all the bacteria in a person's gut are beneficial—for example, if some are pathogenic—then it turns out that some cells receive beneficial natural bacteria, while others receive pathogenic ones...
Could this be the secret of diseases—the diseases of those cells that receive pathogenic bacteria?
OM Shanti! Immense gratitude for fully explaining this topic! I have long been interested in fermenting foods in general, and dairy products in particular. Seasonal cultured and fermented foods are very relevant to me! You have put together such a broad collection of information on all types of bacteria, along with specific "recipes"—everything has become much clearer.
The scientific fact you mentioned about the number of bacteria corresponding to the number of cells in our body is also very interesting; it made me think about the "secret of diseases." It suggests that perhaps each specific section of the intestine corresponds to a specific organ (or part of the body) in our organism.
And I would also like to ask for your recommendation on consuming yogurt, as an Ayurveda specialist: do yogurts also need to be "churned" with water, like sour milk (as recommended by Professor Sarashetti)?
Psycho-emotional states such as depression and anxiety may be caused by the absence of certain gut bacteria. Particular attention is paid to the connection between the gut microbiota and the production of neurotransmitters, which directly affect a person's emotional state.
The gut microbiota performs many vital functions, including:
Production of digestive enzymes:
The human body synthesizes approximately 17 enzymes on its own, while the gut microbiota produces more than 60.
Fiber breakdown:
Humans cannot digest fiber on their own. This function is performed by intestinal bacteria, which convert fiber into short-chain fatty acids:
Acetic acid (acetate), which nourishes the cells of the colon epithelium;
Butyric acid (butyrate), which has ketone-like effects and promotes the restoration of the intestinal mucosa.
Participation in neurotransmitter synthesis:
Intestinal bacteria actively participate in the production of neurotransmitters such as serotonin, which are directly linked to the regulation of mood, emotional balance, and sleep.
Toxin breakdown and antioxidant conversion:
The intestinal microbiota can neutralize toxins and medications, as well as transform dietary antioxidants into bioavailable forms that are beneficial to the body.
Consequences of an imbalance in the microbiota
The main factors contributing to its degradation are:
Antibiotics and other medications;
Glyphosate (a herbicide widely found in food products);
An unbalanced diet (fast food, sugar);
Stress, alcohol, smoking, and environmental pollution.
These factors lead to a decrease in the number of beneficial bacteria and the spread of pathogenic flora. As a result:
Insufficient neurotransmitter production;
Impaired regulation of blood glucose levels;
Small intestinal bacterial overgrowth (SIBO);
Increased inflammatory response;
Increased intestinal permeability (“leaky gut”);
Allergic reactions and food intolerance.
The solution to the problem—restoring Lactobacillus reuteri
The focus is on a protocol developed by Dr. William Davis, author of the books “Wheat Belly” and “Super Gut.” Davis identified special properties of the bacterium Lactobacillus reuteri that may hold the key to solving the problems mentioned above.
Features of L. reuteri:
Survives in the aggressive environment of stomach acid.
Produces special substances (bacteriocins) that suppress the growth of pathogenic bacteria specifically, without affecting beneficial microflora.
Synthesizes oxytocin — a hormone that lowers cortisol levels, reduces anxiety and depression, and promotes improved social interactions.
Improves sleep (especially the deep stages of sleep), strengthens the immune system, promotes skin repair and muscle growth.
How did Dr. Davis discover the bacterium L. reuteri?
Davis admits that he discovered this microbe by chance while conducting research aimed at reducing cardiovascular risks associated with small low-density lipoprotein (LDL) particles. Despite the positive effects of the diet (eliminating grains and sugar) and basic probiotic strategies, some problems persisted, prompting him to look for additional influencing factors.
While studying the hormone oxytocin, Davis came across animal studies showing significant rejuvenating effects and improvements in overall health when certain probiotics were administered. He was particularly interested in research from the Massachusetts Institute of Technology (MIT), where the use of L. reuteri in mice improved immunity and fur condition, rejuvenated tissues, reduced obesity, restored libido, and improved musclemass.
Dr. Davis’s Method for Preparing Concentrated Probiotics
Dr. Davis proposed a method for preparing a concentrated probiotic product at home based on the bacterium L. reuteri:
The original strain of L. reuteri is used (for example, from the BioGaia Gastrus supplement).
A dairy product with the addition of a prebiotic (inulin) is used as the medium.
Fermentation takes place for 36 hours (rather than 4–6 hours, as with traditional yogurt) at human body temperature (37 °C).
The resulting product contains up to 300 billion bacteria, which is approximately 1,000 times the dosage found in standard supplements.
It is recommended to consume ½ cup daily before bedtime.
Effectiveness of the Method Based on Observations
Dr. Davis notes significant improvements in the health of people who regularly consume the probiotic obtained in this way:
Improved mood and reduced depression;
Normalization of sleep (disappearance of chronic insomnia);
Increased testosterone in men over 50;
Women experience rejuvenated skin, fewer wrinkles, increased sensitivity and libido;
Reduced waist circumference (by up to 22 cm without changing the diet);
Increased muscle mass, stronger immunity and improved wound healing.
The reason for the loss of L. reuteri and the importance of restoring it
The author emphasizes that L. reuteri was widespread in the human microbiota before the widespread use of antibiotics. Modern studies show that about 96% of people have lost this microbe due to antibiotic use and poor nutrition. It is still fully present in Indigenous peoples and wild mammals.
Conclusion: the microbiota and the mental health of society
The video's author concludes by noting that restoring the L. reuteri microbe not only improves physical and mental health, but also positively influences social interactions, contributing to increased empathy, kindness, and overall social adjustment.
The author concludes the story by demonstrating how to prepare a probiotic product and encouraging viewers to try this method themselves.
In the past, people apparently understood the importance of consuming fermented foods, and sauerkraut in various forms, for example, was very common in the diet. Here are several examples from letters and works of fiction.
A. N. Engelhardt. Letters from the Village (1872–1887)
—————————
"In peasant terms, sourness is an essential component of food. Without a sour dish, lunch is not lunch for a working man. Sourness is almost a greater necessity for a working person than meat, and he would sooner agree to eat cabbage soup with pork fat than bland soup with beef if there were no other sour dish to go with it. The absence of sourness in food affects the amount of work, health, and even the moral state of working people. Better wormy sauerkraut than no cabbage at all. When provisioning troops on campaign during wartime, the question of cabbage soup, sauerkraut, and sourness is of paramount importance. If we knew the peasant better and were less infatuated with the German, we would sooner think of our own sauerkraut than of German pea sausage. Sauerkraut soup—cold or hot—forms the main dish in the people's diet. If there is no sauerkraut, it is replaced by sour fermented beets (borscht). If there is neither sauerkraut nor fermented beets, nor any fermented vegetables at all,as sometimes happens in summer, cabbage soup is prepared from fresh vegetables—beet greens, lamb's quarters, nettles, sorrel—and soured with sour whey or the acidic buttermilk produced when making Chukhon butter. Finally, in extreme cases, cabbage soup is soured with specially prepared raw sour kvass, or replaced with sour stew containing cucumber brine, kvass, strongly soured dough, or rusks made from sour black bread (tyurya, murtsovka, kavardachok).
It happens that in summer mowers at remote hayfields make do with bland gruel, but the absence of hot sour food is always a great deprivation for workers, and they try to make up for it with sour milk, which nevertheless does not fully satisfy them, because milk is light food, unsuitable for hard work, while mowing requires substantial, solid, thick food.
Sour products always cause the most trouble.
Accidental deficiencies in food, such as bread that failed to rise or was poorly baked, and the like, may be compensated for by an extra portion of vodka and are endured without complaint, but the absence of sourness—never. It is clear that this need for sourness is обусловлена by the composition of Russian food, consisting of certain kinds of plant products (black bread, buckwheat porridge). Chemists know that the acid contained in all the sour products mentioned above—cabbage soup, fermented beets, pickled cucumbers, whey, and so on—is one and the same, namely lactic acid. Obviously, given the particular composition of the Russian people's diet, this acid and, in all likelihood, the salts accompanying it are essential for nourishment.
There is no doubt that in sauerkraut the sour juice is of primary importance—although I do not deny the importance of its other components—and therefore, if this juice were extracted, thickened, and made into a sour cabbage extract, similar to cranberry extract, this cabbage extract could be usefully employed to season food on campaign and generally in circumstances when sauerkraut is unavailable."
I knew the dear old lady, my mother's first cousin. I met her when I was living in Moscow in the 1850s. Tired of the scattered social life I was leading in Moscow at the time, I went to her small estate in Klin District and spent several weeks with her. She embroidered, managed her small household, treated me to sauerkraut, cottage cheese, fruit pastila, and all the things such small-estate housekeepers have, and told me about the old days, my mother, my grandfather, and the four coronations she had attended; I, meanwhile, wrote The Three Deaths at her home. And that stay remained for me one of the purest and brightest memories of my life. To p. 54 [Л. Н. Толстой. Вставки и замечания к рукописи «Биографии Л. Н. Толстого», составленной П. И. Бирюковым (1904) (1904)]
When one's past includes India and a long sea voyage, there is plenty to remember during sleepless nights. A trip abroad takes little time; it cannot stop you from walking around Russia—not out of existential melancholy, but simply because it is boring without people, without the music I love, and without women, who are absent in Yalta. It is boring without caviar and without sauerkraut. The Moscow Art Theatre will be here in May. It will give five performances and then stay to rehearse. So come here; study the stage conditions at the rehearsals, and then in five to eight days you will write a play that I would joyfully welcome with all my heart.
[А. П. Чехов. Письмо А. М. Пешкову (М. Горькому), 15 февраля 1900 г. Ялта (15.02.1900)]
Twenty people can write on the same subject without risking restricting one another. I did not visit you for blini, through the good offices of Severny Vestnik, which sent me away. I had to hurry to send the proofs back with the conductor of the courier train. On the second day of Lent, that is, Tuesday, if you and Alexander Pavlovich wish, I will host “sauerkraut” at my place in the evening. There will be cabbage, radishes, olives, lenten vinaigrette, beans, and so on. Only on condition that A. P. drink at least three glasses. I will send you, together with the other children's stories, collected in a separate volume of the “Cheap Library” under the title “Children”.
[А. П. Чехов. Письмо Л. Н. Ленской, 15 или 16 февраля 1889 г. Москва (1889.02)]
And then dear Auntie sent some boiled white mushrooms from the village!.. Ah, Auntie! What mushrooms—each one perfect! The caps are dark, the stems cut right up to the cap… You are a mischievous one, really! And it turns out that sauerkraut has appeared in the shops for a week already—which means that tomorrow we can make sauerkraut soup for lunch, and perhaps even start a pie with fresh cabbage… I lived on this hope all night, and the next morning, while sorting through papers, I kept thinking: surely they will serve sauerkraut soup soon! These are the quiet pleasures that greet you at home from the very first steps, and which no one in the whole world can, of course, prevent you from enjoying. But once you let them take possession of you, the tone of all your subsequent life has already been set.
[М. Е. Салтыков-Щедрин. Письма к тетеньке. Письмо третье (1881)]
These little stones are nothing other than gold, emeralds, and rubies, and they disregard them just as we do splinters of paving stone; the simplest, everyday meal in this country, which we usually call un dîner bourgeois, consists of countless dishes: parrot soups, instead of boiled beef, a vulture weighing two hundred livres, roast monkey and hummingbird, a stew of microscopic birds of extraordinary flavor, all washed down with the most intoxicating liqueur made from sugar cane, served in diamond glasses; ordinary mattresses there are stuffed with hummingbird feathers, and instead of horses they harness calves to carriages, because the calves there far surpass our horses in speed… All the roads in Eldorado are made of golden highway, and along their sides lie piles of finely broken gold for repairs, just as pieces of broken paving stone do here. But after spending some time in this astonishing country, my friend, they say, nevertheless wished to return home, despite being buried in sapphires, emeralds, diamonds, and gold. While eating monkeys, vultures, and hummingbirds, he longed for sauerkraut and would have given handfuls of diamonds for a side of mutton with porridge, a suckling pig under sour cream, and a glass of kvass; at that moment he understood the full depth and meaning of the verse: “And the smoke of our homeland is sweet and pleasant to us!” Having resolved to return home, he approached, like the hero of a famous philosopher, one of the inhabitants of Eldorado and timidly, with a sinking heart, asked whether he could take a few such stones with him, pointing to the gold, sapphires, emeralds, and diamonds. The inhabitant of Eldorado looked at him as though he were mad and burst out laughing.
[Н. А. Некрасов. Литературный маскарад накануне Нового ‹1852› года. ‹Заметки Нового поэта› [коллективное или приписываемое] (1851)]
A SONG ABOUT CABBAGE
Wind, wind, cabbage,
Wind, wind, my dear!
How can I, little cabbage, not wind,
How can I, as a head, not break?
Folk song
Friend reader! I know: by heart you
Quote the poets… Do not take offense
That in October, “beneath the waft of cabbage,”
I dare to sing of beloved cabbage soup.
My little verses will be terribly empty,
Nothing more, nothing less—Russian dandies.
What do they yearn for in our time,
Like young ladies dreaming of the moon?
… Oh, little ones! Oh, young generation!
Dream of the earth in half-sleep.
… No, no living seed will spring from you,
And it is foolish to sing of spring in autumn!
Beloved! Will you come to us soon?
… I am short-sighted, but, truly, not blind,
And I see our earthly grief,
Which Phoebus cannot relieve.
I will not soar from earth toward Aurora,
Who does not know how terribly expensive bread is.
In a bad harvest, cabbage will save you,
The people suffering without bread!
… It is high time to exile the golden-tongued poet
To you—to the cabbage garden.
There the poet's belly will be empty—
And greedily he will open his “prophetic mouth.”
… Reading this, the priest of Phoebus will gasp bitterly.
—“Mouth” is out of place! There are “lovely lips”;
This reeks of cabbage poetry!—
… And he will sing of paradisiacal places,
While I will sigh for the one who will not wither
With the help of… a cabbage leaf.
[Л. Н. Трефолев. Песня о капусте : «Читатель-друг! Я знаю: наизусть ты…» (1889)]
Whichever yogurt maker you buy, get a medical thermometer and check everything yourself.
It may even turn out that you set it to 37 degrees, but in reality (according to the thermometer) it will be 36.
Nothing to worry about. Just set the display to 38 so that the actual temperature is 37.
The point is not the numbers, but the actual temperature.
It may also turn out that the temperature is higher somewhere at the bottom (where the heating element is) and lower at the top (where there is no heating element).
In this case, you can increase the distance from the heating element by placing the container on a stand.
This way, the container will not stand directly on the heating element itself. This will make the temperature more uniform.
And once again, arm yourself with a thermometer.
In other words, whichever yogurt maker you buy, measure everything yourself.
You can also keep the yogurt maker’s box instead of throwing it away and use it to cover the top. This will create an even more stable temperature inside.
How do you measure the temperature with a thermometer?
First, simply pour water into the container. Place the thermometer in it.
A.I. Netrusov, a professor at the Department of Microbiology of the Faculty of Biology at Lomonosov Moscow State University, discussed a scientific experiment in one of his lectures. The point of the experiment was that lactobacilli introduced into the intestinal microflora can survive there only with regular consumption of fermented dairy products. When dairy product consumption stops, the bacterial population soon disappears.
Therefore, it can be concluded that taking lactobacilli without consuming dairy products is considerably less effective overall.
Thank you for explaining the topic.
As they say, a smart person learns from other people’s mistakes, while a fool learns from their own.
During the pandemic, despite the warnings of those around me, I used a common three-tablet antibiotic to recover, and the result made it clear what the consequences would be. In general, my own experience convinced me that the intestines and the bacteria residing in them strongly affected the body’s overall tone and willpower, so to speak. The antibiotic’s atomic-bomb-like aftereffects made themselves felt for a long time; things are already improving now, but I had to take all sorts of things to restore my intestinal microflora. For now, I have chosen the simplest method for myself, which is, of course, not optimal, and I am not sure it is sufficient: drinking 3.2% kefir (for some reason, I like it more than other fermented dairy products).
Perhaps in the future I will try making it myself for comparison. I have a multicooker with a yogurt function, but as I understand it, because of its technical limitations (+38 to +40 degrees), it will not be possible to grow all the bacteria mentioned in the review.
Today at the Mahapurna School, there is another lesson among the thousands of other School lessons attended only by the students most interested in their development—those who have decided to seriously help themselves and their loved ones...
Today we will study the basic concepts.
Probiotics
What are they:
Probiotics are live FRIENDLY microorganisms (most often bacteria) that, when consumed in sufficient quantities, benefit health, especially the digestive system.
Main functions:
Restore the balance of the intestinal microflora.
Support the immune system.
Help digest food.
Reduce the risk of inflammation and infections.
Where they are found:
Natural yogurt and kefir.
Sauerkraut...
Prebiotics
What are they:
Prebiotics are substances (usually types of dietary fiber) that nourish beneficial bacteria in the intestines, stimulating their growth and activity.
Main functions:
Serve as “food” for probiotics.
Promote the growth of the body’s beneficial microflora.
Support intestinal health and overall well-being.
Where they are found:
Garlic, onions, leeks.
Asparagus, artichokes.
Bananas (especially unripe ones).
Chicory, Jerusalem artichokes.
Oats, barley.
Metabiotics (also sometimes called postbiotics)
What are they:
Metabiotics are biologically active substances produced as a result of the activity of probiotic microorganisms. In other words, they are metabolites: enzymes, peptides, short-chain fatty acids, vitamins, and so on.
Main functions:
Improve intestinal health without the need to take live bacteria.
May have anti-inflammatory, immunomodulatory, and antitumor effects.
Are safe for people with weakened immune systems (for whom probiotics can sometimes pose a risk).
Where they are found:
Some fermented foods naturally contain metabolites.
They are also available as specialized supplements.
Synbiotics
What are they:
Synbiotics are a combination of probiotics and prebiotics in one formula to achieve a synergistic effect: probiotics enter the body together with “food” that helps them become established and active more quickly.
Main functions:
Improve the survival of probiotics in the digestive tract.
Effectively restore the microflora after antibiotics, stress, or illness.
Support digestion and immune defense.
Where they are found:
Specialized dietary supplements (for example, “plus inulin” complexes).
Some yogurts and kefirs with added prebiotics.
In summary:
Type
What it is
Examples
Purpose
Probiotics
Live bacteria
Yogurt, kefir, kimchi
Microflora support
Prebiotics
Food for bacteria
Garlic, bananas, Jerusalem artichokes
Stimulate the growth of beneficial bacteria
Metabiotics
Bacterial metabolites
Fermented foods, supplements
Directly improve intestinal health
Synbiotics
Combination of probiotics and prebiotics
Specialized supplements, yogurts with inulin
Strong microflora support
The best natural foods for the intestines 1. Sauerkraut (unpasteurized)
What it contains: Probiotics + some metabiotics.
Why it is beneficial: Rich in live bacteria and B vitamins.
Important: Fermented without vinegar, using water and salt (otherwise the bacteria die).
2. Kimchi
What it contains: Probiotics + prebiotic fiber.
Why it is beneficial: A spicy fermented product made from cabbage, garlic, and ginger.
3. Kefir (especially homemade or bio-kefir)
What it contains: Probiotics + fermented metabolites.
Why it is beneficial: One of the richest sources of probiotics.
4. Plain natural yogurt
What it contains: Probiotics.
Why it is beneficial: Easily digested and suitable for regular consumption.
5. Jerusalem artichoke (sunchoke)
What it contains: A lot of inulin (a prebiotic).
Why it is beneficial: An ideal source of nourishment for beneficial intestinal microflora.
6. Garlic and onions
What they contain: Prebiotics (fructooligosaccharides).
Why they are beneficial: Nourish beneficial bacteria and have antimicrobial effects.
7. Bananas (especially green ones)
What they contain: Resistant starch (a prebiotic).
Why they are beneficial: Promote the growth of beneficial bifidobacteria.
8. Oats (especially whole oats)
What it contains: Beta-glucan + prebiotic fiber.
Why it is beneficial: Promotes the growth of lactobacilli and bifidobacteria.
9. Miso paste (Japanese)
What it contains: Probiotics + metabolites.
Why it is beneficial: A fermented soy product rich in amino acids.
10. Tempeh
What it contains: Probiotics + protein.
Why it is beneficial: Fermented soybeans, an excellent source of plant protein and probiotics.
How to create an ideal daily diet for the microflora:
Morning: Yogurt or kefir + oatmeal made with water or plant-based milk + a green banana.
Lunch: Salad with sauerkraut and Jerusalem artichoke + boiled meat or fish.
Dinner: Soup with miso paste or kimchi + stewed vegetables with garlic.
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1. Lactobacillus (lactic acid bacteria)
2. Bifidobacterium (bifidobacteria)
3. Akkermansia muciniphila
4. Faecalibacterium prausnitzii
5. Clostridium butyricum (not to be confused with pathogenic clostridia)
Conclusion:
Support: fiber (dietary fiber), fermented products (kefir, yogurt, kimchi), prebiotics (inulin, oligofructose), and minimizing sugar and trans fats.
1. Pathogen suppression
But why isn’t it “the best”?
Conclusion:
If the goal is restoring the microbiota and fighting “bad bacteria”, it is worth choosing a multi-strain probiotic in which L. casei is important, but not the only, player.
Recommendations for a yogurt maker:
2. Oat milk ferment with Lactobacillus plantarum
4. Yogurt with Lactobacillus reuteri
L. reuteri is finicky. It is best to use a glass jar with a lid and place it in a thermostat.
Akkermansia muciniphila and Faecalibacterium prausnitzii
Support their growth in the intestines:
