What This Strain Does
Lactobacillus plantarum stands out as one of the most versatile and resilient probiotic strains available today. Originally classified under the Lactobacillus genus, it has been reclassified to Lactiplantibacillus plantarum following updated bacterial taxonomy, though most consumers still know it by its traditional name. This bacterium is naturally found in abundance in fermented vegetables like sauerkraut, kimchi, pickles, and olives, as well as in sourdough bread and some traditional dairy products. It also resides naturally in the human gastrointestinal tract and oral cavity.
What makes L. plantarum particularly valuable is its exceptional ability to survive the harsh acidic environment of the stomach. Studies show that certain strains can maintain viability at pH levels as low as 2.5, ensuring that a significant portion of bacteria reach the intestines alive where they can exert their beneficial effects. This acid tolerance, combined with good bile resistance, makes L. plantarum one of the more reliable strains for actually colonizing the gut.
Once established in the intestines, L. plantarum works through multiple mechanisms. It produces antimicrobial compounds including organic acids, hydrogen peroxide, and bacteriocins that help control populations of potentially harmful bacteria. Perhaps most importantly for those suffering from digestive discomfort, it actively breaks down complex carbohydrates and fibers that might otherwise ferment and produce excessive gas. This enzymatic activity directly addresses one of the most common digestive complaints: bloating and flatulence.
The strain also plays a crucial role in maintaining gut barrier integrity. L. plantarum has been shown to strengthen the tight junctions between intestinal epithelial cells, reducing intestinal permeability often referred to as “leaky gut.” By reinforcing this barrier, it helps prevent inflammatory compounds and bacterial toxins from entering the bloodstream, which can have systemic health implications beyond digestive comfort.
Research Highlights
L. plantarum has been the subject of extensive clinical research, with several strains demonstrating significant therapeutic potential. The strain L. plantarum 299v has accumulated particularly impressive evidence for digestive health applications.
A landmark randomized controlled trial published in the World Journal of Gastroenterology in 2012 examined the effects of L. plantarum 299v in patients with irritable bowel syndrome. After four weeks of supplementation, participants experienced significant reductions in bloating, abdominal pain, and incomplete evacuation compared to the placebo group. The improvements were clinically meaningful and led to enhanced quality of life scores.
Research published in Gut Microbes in 2019 investigated L. plantarum’s effects on intestinal permeability in healthy adults. The study found that supplementation with L. plantarum WCFS1 maintained gut barrier function during conditions that would normally increase permeability, suggesting protective effects for those prone to leaky gut syndrome.
A 2018 study in the European Journal of Clinical Nutrition demonstrated that L. plantarum supplementation significantly reduced inflammatory markers including C-reactive protein and certain interleukins in adults with metabolic concerns. This anti-inflammatory effect may explain some of the strain’s broader health benefits beyond direct digestive improvements.
Additional research has explored L. plantarum’s potential for managing small intestinal bacterial overgrowth (SIBO) symptoms. A study in Digestive Diseases and Sciences found that specific L. plantarum strains could help normalize gas production and reduce the hydrogen and methane levels associated with bacterial overgrowth, providing relief for this challenging condition.
Specific Strains to Look For
Not all L. plantarum products are created equal. Several specific strains have been clinically validated and are worth seeking out.
L. plantarum 299v is arguably the most researched strain for digestive applications. Originally isolated from healthy human intestinal mucosa, this strain has been studied in numerous clinical trials for IBS, bloating, and general digestive comfort. It’s the strain behind the commercial probiotic Goodbelly and is included in several clinical-grade supplements. If bloating is your primary concern, this is the strain with the strongest evidence.
L. plantarum WCFS1 has been extensively studied for its effects on gut barrier function and immune modulation. Research has mapped its entire genome, making it one of the best-understood probiotic strains at the molecular level. It’s particularly relevant for those concerned about intestinal permeability.
L. plantarum PS128 has shown unique promise in preliminary research for mood and neurological applications through the gut-brain axis, though this research is still emerging. It may be worth considering for those interested in the connection between gut health and mental wellbeing.
L. plantarum LP01 is another well-researched strain that has demonstrated benefits for reducing digestive discomfort and supporting overall gut health in multiple studies.
What to Look For in Products
When selecting an L. plantarum supplement, several factors determine quality and effectiveness.
For dosage, clinical studies typically use between 1 billion and 20 billion CFU daily, with most digestive health research falling in the 5-10 billion CFU range. Starting with a lower dose and gradually increasing can help minimize any initial adjustment symptoms like temporary increases in gas as your microbiome adapts.
Look for products that specify the strain designation (like 299v or WCFS1), not just the species name. The specific strain matters significantly for expected benefits, as different strains of the same species can have quite different effects. Reputable manufacturers will clearly identify which strain they use.
Delivery format can influence survival rates. While L. plantarum is naturally acid-resistant, delayed-release capsules or enteric coatings provide an extra layer of protection. Capsules or sachets typically offer more precise dosing than foods or beverages, though fermented foods remain excellent sources for dietary intake.
Third-party testing verification from organizations like USP, NSF, or ConsumerLab provides assurance that the product contains what’s listed on the label and is free from contaminants. Reputable brands will display these certifications prominently.
Potential Side Effects
L. plantarum has an excellent safety profile and is classified as GRAS (Generally Recognized as Safe) by the FDA. Most people tolerate it well, even at high doses.
During the first few days of supplementation, some people experience temporary increases in gas, bloating, or mild digestive changes as their gut microbiome adjusts. These symptoms typically resolve within one to two weeks and can be minimized by starting with a lower dose.
Those who are severely immunocompromised, have central venous catheters, or are critically ill should consult their healthcare provider before taking any probiotic, including L. plantarum, due to theoretical infection risks in these vulnerable populations.
People with histamine intolerance may want to monitor their response, as some Lactobacillus strains can produce histamine. However, L. plantarum is generally considered a low histamine-producing strain compared to others in the Lactobacillus family.
How to Take
L. plantarum can be taken with or without food, though taking it with a meal may provide some additional protection for the bacteria as they transit through the stomach. Some research suggests taking probiotics with a small amount of fat can enhance survival rates.
For digestive issues like bloating and IBS, most clinical trials administered L. plantarum once daily, typically in the morning. Consistency is more important than timing; taking your probiotic at the same time each day helps establish a routine.
When taking antibiotics, space your probiotic dose at least two hours away from the antibiotic to prevent the medication from killing the beneficial bacteria. Consider continuing probiotic supplementation for several weeks after completing an antibiotic course to help restore microbial balance.
Clinical studies typically run for four to twelve weeks, with benefits often becoming noticeable within the first two to four weeks. For chronic conditions like IBS, longer-term supplementation may be appropriate and has shown good safety in extended studies.
Key Takeaways
L. plantarum is one of the most acid-resistant probiotic strains, reliably surviving stomach transit to reach the intestines alive.
The strain L. plantarum 299v has the strongest clinical evidence for reducing bloating and IBS symptoms, with benefits typically appearing within two to four weeks.
This probiotic works by breaking down gas-producing carbohydrates, strengthening the gut barrier, and reducing intestinal inflammation.
Look for products specifying the exact strain designation, not just the species name, with doses between 5-10 billion CFU for digestive applications.
Side effects are rare and typically limited to temporary gas or bloating during the first week of use.
Naturally found in fermented vegetables like sauerkraut and kimchi, making these foods excellent dietary sources alongside supplementation.