Lactobacillus rhamnosus is a beneficial bacterium found in the gut and in fermented foods, known for helping maintain gut health. This bacterium can survive stomach acid and stick to the gut lining, where it supports a healthy balance of gut microbes and boosts the immune system (Feng et al., 2024). Certain strains, like L. rhamnosus GG, are particularly effective in promoting digestive health and protecting the gut barrier.

Recent studies suggest that L. rhamnosus offers benefits beyond digestion. In bone health, it has shown promise in improving bone structure and strength, especially in conditions like osteoporosis, by reducing inflammation and supporting the immune system (Guo et al., 2023). In mental health, L. rhamnosus helps balance the gut bacteria and boosts the production of mood-regulating chemicals, which could make it useful for managing depression (Feng et al., 2024). These findings highlight L. rhamnosus as a versatile probiotic with potential benefits for both gut and overall health.

✔ Found in the gut and fermented foods: This probiotic bacterium is naturally present in the human digestive tract and is commonly found in fermented foods like yoghurt, kefir, and other dairy products. It is also available in supplement form, making it easy to incorporate into your diet.

✔ Survives stomach acid and colonises the intestines: L. rhamnosus is known for its resilience. It can survive the harsh acidic environment of the stomach and reach the intestines, where it attaches to the gut lining and establishes itself as part of the microbiome, offering benefits over time.

✔ Supports gut health by maintaining a healthy balance of bacteria: As a probiotic, L. rhamnosus helps balance the gut microbiota by promoting the growth of beneficial bacteria and suppressing the overgrowth of harmful bacteria. This balance is crucial for optimal digestion, nutrient absorption, and overall gastrointestinal health.

✔ Helps strengthen the gut barrier: The gut barrier is a protective layer that prevents harmful substances from entering the bloodstream. L. rhamnosus enhances the function of this barrier by supporting the production of tight junction proteins, which help maintain the integrity of the gut lining and prevent ‘leaky gut’ conditions.

✔ Reduces inflammation in the gut: L. rhamnosus has anti-inflammatory properties that help reduce gut inflammation, which is associated with various digestive issues such as irritable bowel syndrome (IBS) and inflammatory bowel diseases (IBD). It helps modulate the immune response in the gut, reducing inflammation and promoting overall gut health.

✔ Known for boosting immune function: By stimulating immune cells like macrophages and T-cells, L. rhamnosus plays a role in enhancing the body’s immune response. This can help improve the body’s ability to fight off infections and manage inflammation, contributing to a stronger and more efficient immune system.

✔ Potentially improves bone health by supporting bone strength: Research suggests that L. rhamnosus may have a positive effect on bone health. In animal studies, it has been shown to support bone strength by influencing bone mineral density and reducing the activity of bone-resorbing cells, potentially offering benefits for conditions like osteoporosis (Guo et al., 2023).

✔ Modulates mood by regulating gut-brain communication: L. rhamnosus is involved in the gut-brain axis, a complex communication pathway between the gut and the brain. By influencing the gut microbiome, it can help regulate neurotransmitters that affect mood, stress levels, and emotional well-being, potentially offering mental health benefits.

✔ Shown to alleviate symptoms of depression by increasing mood-regulating neurotransmitters: Studies have found that L. rhamnosus can alleviate symptoms of depression by promoting the production of neurotransmitters like serotonin and GABA, which are crucial for mood regulation. By balancing these chemicals, it may help reduce feelings of sadness, anxiety, and stress (Feng et al., 2024; Guo et al., 2023).

Lactobacillus rhamnosus is a powerful probiotic bacterium that plays a crucial role in maintaining a healthy gut microbiome. By promoting a balanced environment of beneficial bacteria, it helps prevent the overgrowth of harmful microbes that can lead to digestive issues. This bacterium supports digestion and nutrient absorption, ensuring your body gets the most out of the food you eat (Feng et al., 2024).

Additionally, L. rhamnosus helps strengthen the gut barrier, which acts as a protective shield against harmful substances and pathogens. By enhancing the production of tight junction proteins, it keeps the gut lining intact and reduces the risk of ‘leaky gut’ syndrome, a condition that can contribute to inflammation and autoimmune reactions. With its ability to reduce gut inflammation, L. rhamnosus plays a key role in managing conditions like irritable bowel syndrome (IBS) and inflammatory bowel diseases (IBD), making it an essential ally in safeguarding your gut health (Guo et al., 2023).

Low levels of Lactobacillus rhamnosus in the gut can disrupt the balance of beneficial bacteria and lead to a variety of digestive and immune-related symptoms. Some common signs of a deficiency include:

✔ Digestive issues: An imbalance in gut bacteria can lead to symptoms such as bloating, gas, constipation, and diarrhoea.

✔ Increased gut inflammation: Without sufficient L. rhamnosus, the gut may become more prone to inflammation, contributing to conditions like irritable bowel syndrome (IBS) or inflammatory bowel diseases (IBD).

✔ Weak immune response: L. rhamnosus supports the immune system by stimulating immune cells. Low levels can lead to a weakened immune response, making you more susceptible to infections.

✔ Increased risk of gut infections: A lack of L. rhamnosus can allow harmful bacteria and pathogens to overgrow, increasing the risk of infections like urinary tract infections (UTIs) or yeast infections.

✔ Mood disturbances: Since L. rhamnosus plays a role in the gut-brain axis, low levels may affect mood regulation and contribute to symptoms of anxiety or depression (Feng et al., 2024; Guo et al., 2023).

Lactobacillus rhamnosus holds significant potential in preventing various diseases due to its wide-ranging benefits for gut health, immune function, and overall well-being. As a probiotic bacterium, it helps maintain a balanced gut microbiome by promoting the growth of beneficial bacteria while inhibiting harmful pathogens. This balance is crucial for preventing gastrointestinal issues like diarrhoea, irritable bowel syndrome (IBS), and inflammatory bowel diseases (IBD) (Feng et al., 2024).

Beyond digestive health, L. rhamnosus is also known for its immune-boosting properties. It enhances the activity of immune cells such as macrophages and T-cells, helping the body fight infections more effectively. Moreover, it has been shown to strengthen the gut barrier, reducing the risk of “leaky gut,” a condition that can lead to systemic inflammation and autoimmune diseases (Guo et al., 2023). Additionally, emerging research suggests that L. rhamnosus may play a role in mental health by influencing the gut-brain axis, potentially reducing the risk of mood disorders like anxiety and depression. By supporting gut health, immune function, and mental well-being, L. rhamnosus shows promise as a preventive agent for a wide range of health conditions.

Boosting your Lactobacillus rhamnosus levels can help improve gut health, immune function, and overall well-being. Here are some effective ways to increase this beneficial bacterium:

✔ Consume probiotic-rich foods: Fermented foods like yoghurt, kefir, sauerkraut, kimchi, and miso are excellent sources of Lactobacillus rhamnosus. Regular consumption of these foods can introduce and maintain healthy levels of the bacteria in your gut.

✔ Take probiotic supplements: Probiotic supplements containing L. rhamnosus, such as capsules or powders, can provide a direct boost to your gut microbiome. Look for products with well-researched strains like L. rhamnosus GG (Feng et al., 2024).

✔ Eat a diet rich in fibre: A high-fibre diet, including fruits, vegetables, legumes, and whole grains, helps nourish beneficial gut bacteria, including Lactobacillus rhamnosus. Fibre acts as a prebiotic, promoting the growth of healthy bacteria.

✔ Limit antibiotic use: Antibiotics can disrupt the balance of your gut microbiome by killing both harmful and beneficial bacteria. Only use antibiotics when prescribed by a doctor, and consider replenishing your microbiome with probiotics afterwards.

✔ Reduce stress: Chronic stress can negatively affect your gut health and microbial balance. Practising stress management techniques like mindfulness, exercise, and relaxation can support the growth of beneficial gut bacteria like L. rhamnosus.

By integrating these habits into your routine, you can help enhance your Lactobacillus rhamnosus levels and improve your gut health and overall well-being.