7 Amazing Health Benefits of Lactobacillus plantarum: Scientific Review

Introduction

Lactobacillus plantarum is a gram-positive bacterium belonging to the lactic acid bacteria family. Known for its probiotic properties, L. plantarum is extensively used in both the food and health industries due to its versatile health benefits and safety for consumption. It is found naturally in many fermented foods, such as sauerkraut and pickles, as well as in the human gastrointestinal tract, where it contributes significantly to maintaining gut health [1]. This is a nice little summary of the diverse health applications of L. plantarum, backed by the current state of scientific and clinical research.

Unpacking the Health Benefits of Lactobacillus plantarum

1. Antioxidant Properties

One of the primary health benefits of L. plantarum is its antioxidant capabilities. Studies have shown that L. plantarum strains, such as NJAU-01, play a significant role in protecting against oxidative stress by producing antioxidant enzymes like superoxide dismutase (SOD), glutathione peroxidase (GSH-Px), and catalase (CAT) [2]. These enzymes help neutralize harmful reactive oxygen species (ROS) that can cause chronic diseases such as cancer and cardiovascular disease [3]. By introducing L. plantarum into the diet, you provide your body with tools to neutralize these harmful agents, potentially reducing the risk of long-term health issues associated with oxidative damage.

2. Immune Modulation

Research indicates that L. plantarum enhances immune function by modulating immune cells and cytokine production [4]. Specifically, it stimulates the production of T regulatory (Treg) cells, which are crucial for balancing immune responses and preventing excessive inflammation. Moreover, L. plantarum has been shown to improve mucosal immunity, thereby helping prevent infections [5]. Its ability to enhance systemic and mucosal immunity makes it a valuable probiotic for immune support [5].

3. Anti-Inflammatory Effects

Inflammation is a key factor in many chronic conditions, including inflammatory bowel disease (IBD). L. plantarum has been found to reduce inflammation in the gut, providing relief for those suffering from conditions such as IBD and ulcerative colitis [6]. It works by modulating the gut's immune response and increasing anti-inflammatory cytokines like interleukin-10 (IL-10) [6]. This ability to regulate inflammation also helps in managing metabolic disorders like obesity and diabetes [7].

4. Anti-Diabetic Properties

L. plantarum strains have demonstrated anti-diabetic potential by inhibiting enzymes such as alpha-glucosidase and reducing blood sugar levels [8]. In a study involving diabetic mice, L. plantarum X1 improved insulin sensitivity, regulated glucose levels, and enhanced lipid metabolism [8]. The potential of L. plantarum to reduce oxidative stress also contributes to its anti-diabetic properties by lowering inflammation linked to diabetes [9].

5. Anti-Obesity Activity

Obesity is a growing health concern worldwide, often linked to an imbalance in gut microbiota. L. plantarum has been found to positively influence weight management by regulating lipid metabolism and promoting the growth of beneficial gut bacteria [10]. Strains such as L. plantarum LMT1-48 have been shown to reduce fat accumulation in animal models by downregulating lipogenic genes [11]. Thus, incorporating L. plantarum in the diet may help in weight management efforts [11].

Food Applications of Lactobacillus plantarum

Besides its health benefits, L. plantarum is also utilized in the food industry for its fermentation and preservative properties. It is often used in the production of fermented foods such as yogurt, pickles, and sourdough bread, where it acts as a starter culture and contributes to the unique flavor and texture of these foods [12]. Additionally, L. plantarum produces bacteriocins, which are antimicrobial compounds that inhibit harmful pathogens, thus enhancing the safety and shelf-life of fermented food products [13].

Other Health Applications

1. Anti-Cancer Activity

Recent studies have highlighted the potential of L. plantarum in cancer prevention. The bacterium's ability to produce organic acids helps eliminate carcinogens from the body, while its modulation of immune cells may contribute to preventing the proliferation of cancer cells [14]. For instance, L. plantarum UM55 demonstrated the capability to inhibit the growth of WiDr human colon cancer cells by altering cancer cell morphology [14].

2. Anti-Allergic Activity

L. plantarum has been studied for its role in reducing allergy symptoms by modulating the immune system. The bacterium helps maintain a balance between T-helper cells, preventing an overreaction of the immune system that leads to allergy symptoms [15]. It has been shown to reduce IgE levels and inhibit mast cell degranulation, which are critical in allergic reactions [15].

How to Include Lactobacillus plantarum in Your Diet

Incorporating Lactobacillus plantarum into your diet can be achieved through a combination of fermented foods and probiotic supplements. Naturally, this beneficial bacterium is present in a variety of fermented foods, such as sauerkraut, kimchi, yogurt, and pickles. Adding these foods to your diet not only provides a source of L. plantarum but also introduces a range of other probiotics and nutrients beneficial for digestive health.

For a more concentrated and convenient way to obtain L. plantarum, probiotic supplements are an effective option. One recommended choice is the MicroBiome Restore supplement, which features L. plantarum as part of its 26 probiotic strains specifically formulated to support gut health. This blend is designed to promote a balanced microbiome, improve digestion, and enhance immune support.

Using supplements like MicroBiome Restore offers a controlled and consistent intake of L. plantarum, ensuring you receive its health benefits even if fermented foods aren’t a regular part of your diet. With the convenience of a daily supplement, you can easily support your gut health and overall wellness.

Conclusion

Lactobacillus plantarum is a versatile probiotic with a wide range of health benefits, from antioxidant and anti-inflammatory effects to immune modulation and anti-cancer properties. Its application in the food industry further extends its impact on health by enhancing the quality and safety of fermented foods. Given the promising research, L. plantarum represents a valuable addition to both the diet and as a potential therapeutic agent for improving health and preventing chronic diseases.