Calm stomach in the office: Balance with lactic acid bacteria for a healthy gut

Does this sound familiar? Everyday life is hectic, your schedule is full, lunch is quickly gobbled down standing up, and your stomach? It stays quiet, but not without consequences. Amidst the hustle and bustle, meetings, and long periods of sitting, we work at full capacity. But the real center of our inner peace and well-being lies deeper—in our gut.

We focus on deadlines, but the truth is: it’s easier to stay focused at our desks when there is peace inside, in our healthy gut. So-called “calm stomachs at the office” are not a matter of luck, but an expression of optimal gut health. Small, conscious routines play an important role here and have a big effect. Perhaps you could schedule a “5-minute appointment with yourself” in your calendar to quickly climb some stairs or simply breathe deeply and slowly. This helps to disconnect your head and stomach from constant pressure.

We owe this inner stability to an invisible but incredibly powerful community: our gut flora, collectively known as the microbiome. Trillions of bacteria play an important role in so much more than just digestion. They work with us, not against us. The answer to the question of how you can improve your gut health lies in the daily, mindful support of this microbiome, for example through probiotics and a balanced diet [1].

The universe within: The invisible power of gut flora

The gut flora is a complex and fascinating ecosystem. It consists of different types of microorganisms that colonize the human intestine. The totality of these organisms, often referred to as the gut microbiota, plays an important role in the human body [2].

Ideally, your gut should be in a state of eubiosis—a rich balance characterized by a healthy diversity of beneficial bacteria. These good bacteria are essential for the normal functioning of the gastrointestinal tract. Not only do they help break down food, they also train and strengthen our immune system [3].

In contrast is disturbed intestinal flora, known as dysbiosis. This is often characterized by reduced biodiversity, which research links to various health problems. To promote intestinal health, it is therefore particularly important to maintain and strengthen this complex, species-rich ecosystem [3].

Lactobacillus & Co.: The tireless helpers in the gastrointestinal tract

When we talk about a healthy gut, we cannot ignore lactic acid bacteria. The genus Lactobacillus is one of the most prominent representatives of this large order of beneficial bacteria. They owe their name to their ability to convert sugars, such as lactose, into lactic acid through fermentation [4].

Lactobacillus species are essential components of the intestinal flora—especially in the small intestine—and contribute significantly to the normal functioning of the gastrointestinal tract. There are different species of this genus. Lactobacillus acidophilus, for example, is a natural inhabitant of the human mucous membranes. Other strains such as Lactobacillus rhamnosus (e.g., rhamnosus GG) or Lactobacillus casei are often used in fermented foods [5].

The central protective function: How lactic acid bacteria work

The main function of lactic acid bacteria is to maintain an optimal environment in your gut. By producing lactic acid, these bacteria lower the pH value of the intestinal contents. A low, acidic pH value is crucial because it inhibits the growth of many pathogenic or harmful bacteria, thus making it more difficult for unwanted germs to colonize [6].

This lactic acid also has a positive effect on the intestinal mucosa and intestinal motility. In summary, Lactobacillus and other lactic acid bacteria strengthen the intestinal barrier through their metabolic activity and contribute significantly to maintaining a healthy intestinal flora. Another positive effect is that they also form short-chain fatty acids as metabolic products, which directly contribute to a healthy environment [7].

When the balance is upset: The consequences of disturbed intestinal flora

A significantly reduced bacterial count of the Lactobacillus genus is a clear sign of disturbed intestinal flora—dysbiosis. If the population of these lactic acid bacteria declines, the pH value rises. This less acidic environment creates favorable living conditions for harmful bacteria and fungi [8].

How can you tell if your gut flora is out of balance? Typical signs are ongoing gastrointestinal issues like bloating, stomach pain, or changes in your bowel habits [1]. In this case, it is particularly important to restore balance. Although Lactobacillus plays an important role, persistent symptoms always require medical clarification to rule out serious diseases such as Crohn’s disease or ulcerative colitis.

Strategies for a healthy gut: The best ways to promote the microbiome

Restoring and maintaining optimal gut flora requires a consistent, holistic approach. It is a daily investment in your gut health and, therefore, your overall health. The focus is on two pillars: proper nutrition (prebiotics) and the targeted intake of probiotics (good bacteria).

Nutrition: Food for good bacteria

Choosing the right foods is the most direct investment you can make in your microbiome. A balanced diet rich in prebiotic fiber is crucial. Prebiotics are indigestible food components that specifically promote the growth of beneficial gut bacteria, as they serve as food for them [9].

Fermented foods: Kefir, plain yogurt, raw sauerkraut, and kimchi are natural sources of probiotics and lactic acid bacteria. They provide beneficial bacteria that can colonize the gut [10].

Fiber-rich foods: Garlic, onions, asparagus, artichokes, legumes, and oats are excellent prebiotics. They promote the activity of good bacteria, which then process them into beneficial substances such as short-chain fatty acids, thus positively influencing intestinal health [11].

Conversely, highly processed products, excessive sugar intake, and excessive alcohol consumption should be limited, as they promote harmful bacteria and can stress the healthy intestinal flora [12].

Probiotics and everyday life: The right timing for Lactobacillus

The targeted intake of probiotics containing Lactobacillus species is a valuable component in promoting healthy intestinal flora and strengthening the gastrointestinal tract. Probiotics have a positive effect on the intestinal microbiome [13].

Protection during antibiotic therapy

Antibiotics are essential, but they do not distinguish between harmful bacteria and beneficial bacteria. They drastically reduce the number of good bacteria in your gut microbiome, which often leads to gastrointestinal complaints [14].

Timing is crucial: When taking antibiotics, take probiotics—especially those containing well-researched Lactobacillus species such as Lactobacillus rhamnosus—at least two to three hours before or after your antibiotic dose. This ensures that the lactic acid bacteria can work without being directly affected [15].

Duration of support: Regeneration of the intestinal flora is often a lengthy process. Short-term use only during the acute phase is usually not sufficient. Experts recommend continuing support beyond the end of antibiotic therapy, for example for several weeks. This gives the beneficial intestinal bacteria enough time to restore the natural balance in the intestine and promote healthy intestinal flora in the long term [15].

Chronic conditions

Probiotics are also discussed as a promising complementary approach to promoting intestinal health in chronic inflammatory bowel diseases such as ulcerative colitis or irritable bowel syndrome [16]. In such cases, it is essential to seek expert advice from a specialist. Omega-3 fatty acids can also play an important complementary role, as they are known to have a positive anti-inflammatory effect and thus indirectly calm the gut [17].

The connection between the gut and the head: the gut–brain axis

The gut flora is not only responsible for digestion, it is also an essential communicator via the gut–brain axis. This bidirectional connection between your gut and your brain means that the state of your gut microbiome can directly influence your mood, focus, and stress response [18].

The beneficial bacteria in your gut produce a variety of messenger substances that act throughout the human body. For example, they produce neurotransmitters and short-chain fatty acids, both of which positively influence brain function and help regulate homeostasis. If the gut flora is healthy and balanced, this relieves the gut–brain axis of unnecessary stimuli and inflammatory signals. This directly contributes to mental clarity and your desired calm stomach [19].

A healthy gut is therefore essential for your mind to function clearly. Daily support from lactic acid bacteria is a conscious action that not only strengthens your gastrointestinal tract but can also promote your mental health [19].

FAQ: Myths, facts, and safety surrounding Lactobacillus

Which milk contains lactic acid bacteria?

Standard drinking milk that has been pasteurized or ultra-heat-treated contains no or only an insufficient amount of live lactic acid bacteria. These bacteria are heat-sensitive and are killed by heating. The positive effects on the intestinal flora come from products that have been specifically fermented, such as yogurt or kefir [20].

Is Lactobacillus in yogurt?

Yes, yogurt is a classic example of a fermented food that is rich in Lactobacillus species [10].

What is a Lactobacillus infection?

Lactobacillus is a natural and beneficial component of the human body. Infection is extremely rare and occurs almost exclusively in severely immunocompromised patients or individuals with specific pre-existing conditions. For the general, healthy population, the intake of probiotics is considered safe [21].

Who should not take Lactobacillus (probiotics)?

Although probiotics are safe for most healthy people, individuals with severe chronic inflammatory diseases, severely weakened immune systems, or those recovering from invasive medical procedures should use probiotics or fermented foods only after consulting a doctor [22].

Is Lactobacillus good for the skin?

Yes, there is evidence of a gut–skin axis. Strengthening the intestinal flora with lactic acid bacteria can have a positive effect on the skin. Studies suggest that certain probiotic strains can improve immune regulation and thus help reduce skin problems [23].

Your daily routine for a healthy gut

A calm stomach at the office is not a distant goal, but an active decision. Your healthy gut works best for you when it gets the right support. Make these simple steps a habit:

The loving start: Start the day with a serving of lactic acid bacteria, such as a fermented food.

Breathing and time out: Take a “5-minute break.” This helps keep stress away from your mind and your gut.

Good food: Eat fiber (prebiotics). They are the favorite food of your beneficial gut bacteria, enabling them to produce important short-chain fatty acids and keep your gut healthy [11].

Put these small but powerful habits into practice. They are your daily investment in a healthy life full of abdominal calm. You can find more tips for healthy gut flora here.