Lactobacillus Plantarum: Exploring the Benefits of This Bacteria

If you’ve spent some time researching probiotic supplements, you’ve probably seen Lactobacillus plantarum pop up on a few ingredient labels. There’s more than one good reason this probiotic is so popular. Studies show it offers a range of health benefits, which we will discuss below, along with how you can seamlessly work it into your wellness routine. 

What is Lactobacillus Plantarum?

The “good” bacteria Lactobacillus plantarum (recently renamed Lactiplantibacillus plantarum, and known as L. plantarum for short) is found in many fermented foods. It also naturally lives in our gastrointestinal tract. There are many different strains that fall under the umbrella of Lactobacillus plantarum, but as a whole, researchers have dedicated countless studies looking into how this bacteria functions in the human body, and the effects that it has on our health. 

L. plantarum has been shown to have powerful intestinal mucosa adhesion abilities. This essentially means it’s able to live in the intestine for an extended period of time, which allows it to do its best possible work. 

The sturdiness of the probiotic doesn’t stop there. It has also been found to survive when exposed to the elements in the gastrointestinal tract, including bile salts and low pH levels. Its persevering nature and ability to do so well in the journey through the GI tract is partially why it works so well in probiotic supplements. Unlike less stable strains, there isn’t concern around the bacteria dying off before it actually reaches the gut.  

Additional studies have also revealed that this probiotic can inhibit many common pathogens to support immune health. It has even been proven to degrade oxalates, an antinutrient that can prevent certain minerals from being absorbed into the body (and that, in some cases, can contribute to kidney stones). 

Lactobacillus Plantarum Benefits

So what are the benefits of Lactiplantibacillus plantarum (formerly, Lactobacillus plantarum)? This powerful probiotic not only impacts the gut, but has also been found to benefit the skin and immune system. It even has an impact on our mental wellbeing. It’s safe to say that it’s a multitasking powerhouse. 

Here is exactly what the science says about this probiotic’s influence on the body. 

Gut Health

When you think of probiotics, you undoubtedly think of gut health. With that in mind, it might not be too surprising to hear that L. plantarum’s effects on the gut are far-reaching. 

There are numerous studies that point to L. plantarum being a beneficial probiotic for general gut health. Animal studies suggest that it helps support digestive enzyme activity, which may lead to better digestion. There’s also evidence that the bacteria helps stimulate the production of mucin, which creates a protective layer on the intestinal lining. By fortifying this lining, the probiotic helps prevent harmful pathogens from attaching to the intestines and forming colonies in the gut.  

A clinical trial has also revealed that the probiotic is able to suppress the growth of gas-producing bacteria in the intestines. This can be helpful for reducing bloat and related abdominal pain. 

Beyond the evidence for the probiotic’s benefits for general gut health, there have been a variety of studies that have taken a closer look at the use of L. plantarum for more specific needs. For example, in one study, researchers found that taking the probiotic could help minimize mild gastrointestinal side effects tied to taking antibiotics.  

The probiotic has also been found to be beneficial for reducing symptoms of a variety of gut-related diseases. For example, one study revealed that L. plantarum could help reduce symptoms related to Crohn’s disease and ulcerative colitis, both of which are chronic inflammatory bowel diseases. In another small study of participants with irritable bowel syndrome, researchers found the probiotic helped minimize intestinal discomfort (including bloating and abdominal pain) tied to the condition.

The TL;DR is that, thanks to its hardy nature, L. plantarum can aid in improving digestion, reducing bloat, and supporting overall gut health. 

Immune System Health

Probiotics are best known for their gut benefits, but fewer people know about their role in strengthening and supporting immune health. In the case of Lactobacillus plantarum, the probiotic’s ability to adhere to intestinal mucosa means that it can have a real impact on the immune system. The probiotic has been found to primarily be involved in T-cell differentiation, which means it can improve the immune system’s response to antigens in the body. 

Let’s take a look at some studies. In one clinical study of 171 adults, one group was given a yogurt that contained a L. plantarum strain to ingest daily, while the other was given a placebo. At the end of the eight week study, researchers found that the yogurt helped stimulate the immune system. Specifically, those who ate the L. plantarum yogurt showed an increase in the activity of natural killer cells, which are white blood cells that work to destroy diseased and infected cells. The study also revealed that these participants had slightly lower stress markers compared to those in the placebo group. 

In addition to this study, there is even more research showing how L. plantarum affects the immune system of animals. For example, there’s one study that revealed the probiotic had antiviral effects against influenza virus infections, and that it minimized viral load in the lungs. In another study, researchers found the probiotic improved the immunity within the small intestine in mice that were immunosuppressed. All of these studies point to the probiotic’s impressive abilities when it comes to supporting immune health and keeping pathogens at bay. 

Skin

The relationship between gut health and the skin has been a hot topic in recent years, and research continues to uncover just how much each influences the other. We’ve learned, for example, that people with acne tend to have lower levels of good bacteria in their gut microbiome – including Lactobacillus strains. There’s also evidence that suggests there’s a link between imbalance in the gut microbiome and other inflammatory skin conditions, such as psoriasis, atopic dermatitis, and rosacea.  

Research has revealed Lactobacillus plantarum to be one of the most impactful bacterias for tackling common skin concerns and improving general skin health. If healthy and glowing skin is what you’re after, it might be worth adding to your wellness regimen. 

Supplementation with L. plantarum has been found to improve skin hydration levels, boost ceramides, and strengthen the function of the skin barrier (which is responsible for keeping water in and harmful aggressors out). In one trial of 110 participants, researchers confirmed the probiotic’s ability to decrease transepidermal water loss, and also revealed a dramatic reduction in wrinkle depth after 12 weeks of taking the probiotic. They also found it improved skin elasticity, suggesting L. plantarum could be a helpful addition to any anti-aging skincare routine. 

Beyond improving the overall look and feel of the complexion, some research has revealed that L. plantarum may play a role in controlling symptoms related to certain skin conditions. As an example, in one small study of 30 patients, researchers found that supplementation with the probiotic helped alleviate symptoms related to atopic dermatitis. 

If you’re interested in caring for your skin from the inside-out, probiotics are your secret weapon. As the research proves, L. plantarum is one of the ultimate strains for tackling some of the most common skin concerns and supporting a healthy complexion. 

Weight

There have also been some interesting studies supporting the idea that Lactobacillus plantarum may be a useful weight management tool. Take for example a double-blind placebo-controlled study in which obese adults went on a low calorie diet and supplemented either with a cheese that was enriched with L. plantarum or a cheese without probiotics. After just three weeks, researchers found that the probiotic group experienced a significant reduction in body mass index (BMI) levels, as well as lower blood pressure, compared to the control group. Animal studies have shown similar results, revealing the L. Plantarum strain may have a weight-reducing effect. 

It’s worth noting that a similar study of a different L. plantarum strain didn’t see quite the same results, which points to the need for more research on the subject. In this study, researchers didn’t notice a drastic change in body weight or fat mass after patients with obesity supplemented for 12 weeks. However, they did note a decrease in cholesterol and triglyceride levels, suggesting the probiotic can still benefit overall health.  

Of course, probiotics alone won’t cause drastic changes to weight. They should be paired with a healthy diet and daily movement for optimal results. 

Mood and Mental Wellbeing

If you know about the gut-brain axis, you may not be surprised to learn that Lactobacillus plantarum can also play a role in influencing our mood and mental wellness. In fact, there’s evidence that it may help minimize stress and anxiety while supporting better sleep – something everyone can benefit from!

In one study of adults with moderate levels of stress, researchers found supplementation for 12 weeks resulted in reduced stress and anxiety scores. Interestingly, researchers also noted better memory and cognitive function in the patients when compared to the placebo group. 

In a similar study of another L. plantarum strain, researchers again confirmed the bacteria’s ability to relieve anxiety and stress in adults. This study also looked at results after a 12-week period. 

Here’s one more small study that will be interesting to anyone who has issues getting a good night’s sleep. Researchers gave participants with self-reported insomnia a L. plantarum supplement to take nightly. After 30 days, compared to the placebo group, participants in the probiotic group reported improved sleep quality, with fewer awakenings during the deep sleep stage. While there still needs to be more research looking into L. plantarum’s effects on sleep, this small study shows promising results.  

How to Work Lactobacillus Plantarum Into Your Wellness Routine

The science is pretty convincing, right? If you want to unlock the many benefits of this bacteria, you can work it into your wellness routine through foods and with a Lactobacillus plantarum probiotic supplement. Here’s a closer look into the different sources of L. plantarum. 

Getting Lactobacillus Plantarum Through Food Sources

Lactobacillus plantarum is found in a wide variety of fermented foods, including fermented olives, kimchi, pickled cabbage, and traditionally fermented pickles. (Note that olives and pickles which contain vinegar in the ingredient list are not traditionally fermented, and won’t have the same probiotic benefits). 

L. plantarum has a long history of being used as a starter culture for fermented foods, so you can also find it in fermented sausages and unpasteurized cheese. 

Getting Lactobacillus Plantarum Through a Probiotic Supplement 

Getting your probiotics through food sources is great, but it can be tricky to stay on top of. You may not be able to eat L. plantarum-rich foods every single day, and even if you do, ensuring you’re getting enough of the probiotic isn’t always easy. This is where a high-quality probiotic supplement comes into the picture. The right formula will give you your daily dose of L. plantarum, ensuring you are best able to benefit from the probiotic. 

Here’s the catch: choosing the right supplement is essential for fully accessing those benefits. There are plenty of probiotic supplements on the market, but unfortunately, not all are created equal. This means you need to look at each with an analytical eye. 

While you might be thinking it makes the most sense to choose a Lactobacillus plantarum supplement that only contains the one probiotic strain, this actually isn’t the play. In fact, research has shown that supplements containing multiple strains are more effective compared to single strain formulas. After all, the body thrives off a diverse gut microbiome. This means you’ll want to support your gut health with a supplement that partners L. plantarum with other proven strains.  

We also highly recommend sticking with a company that has a third-party test each batch for both safety and potency. You want to make sure the company has actually confirmed their product contains the probiotic concentration that it says on the label!

Add Lactobacillus Plantarum to Your Routine with Glow Biome 

If you’re ready to add a probiotic supplement to your wellness routine, Glow Biome is here to help. This daily probiotic combines L. plantarum with five additional clinically validated probiotic strains, including Lactobacillus rhamnosus, Lactobacillus acidophilus, and Lactobacillus paracasei. These strains were specifically chosen for their ability to improve skin and gut health, as well as overall wellness. 

By introducing these probiotics to the gut, the supplement supports gut microbiome diversity for optimal benefits.  

Glow Biome is a one-of-a-kind supplement that was specifically formulated to support the gut-skin connection. This makes it the ultimate tool for unlocking a clear, glowing complexion from within. The dermatologist tested formula has been clinically tested and shown to increase skin hydration levels and reduce breakouts in 12 weeks – with many participants starting to see improvements within just six weeks. 

Of course, you can expect to feel the benefits in your gut, as well. In fact, Glow Biome also supports healthy digestion, regularity, and less bloating. 

A daily probiotic supplement is one of the easiest ways to work L. plantarum into your wellness routine. With a high-quality supplement like Glow Biome, you can access the full benefits of L. plantarum (as well as other powerful strains!) to improve your skin, gut, and overall wellness from within.