Bifidobacterium: The Good Bacteria
You might think bacteria are all “bad.” But that’s not the case. Increasingly, the latest research and microbiome testing show some bacteria aren’t just “good,” they’re essential to our body’s normal function. Many of these beneficial bacteria live as part of your gut’s microbiome — a collection of trillions of microorganisms.
One bacterial species, named Bifidobacterium bifidum (B. bifidum), is particularly helpful. Found in your intestines, it produces lactic and acetic acid, helping to break down food, absorb nutrients, and fight off “bad” microorganisms.
Below, we’re taking a closer look at B. bifidum, uncovering what it is, what it does, and how you can nurture it in your digestive system.
What Is Bifidobacterium?
Bifidobacterium is a family of bacteria linked to the human gastrointestinal (GI) tract, vagina, and mouth. It has become one of the most investigated bacteria on the planet and is a common ingredient in probiotics.
There are several Bifidobacterium species, including:
Bifidobacterium longum
Bifidobacterium bifidum
Bifidobacterium breve
Bifidobacterium infantis
Bifidobacterium animalis
Each of these species serves a slightly different function — often related to breaking down carbohydrates. But B. bifidum, in particular, has gathered a lot of attention as a treatment for irritable bowel syndrome (IBS), lung infections, and other GI conditions (e.g., IBD).
What Does Bifidobacterium Do?
This family of bacteria isn’t a specialist. It supports numerous tasks within your gut, from fending off harmful bacteria (particularly C. difficile, E. coli, and H. pylori — linked to stomach ulcers).
While there’s some overlap between the species, there is some specialisation. B. animalis, as the name might suggest, isn’t as relevant to the human gut microbiome.
But the other four species also serve different functions:
Bifidobacterium longum. A true multitasker of the gut. It helps break down complex carbs, strengthens your intestinal barrier, and produces short-chain fatty acids that keep your digestion smooth and your immune system calm.
Bifidobacterium bifidum. Think of this one as your gut’s gatekeeper. It lines the intestinal wall, blocks harmful bacteria from sticking, and supports a healthy balance between good and bad microbes.
Bifidobacterium breve. Known for its gentle, anti-inflammatory touch. It helps regulate bowel movements, supports skin health, and keeps your gut environment comfortable and balanced.
Bifidobacterium infantis. The early-life specialist. This strain thrives on human milk sugars, helping to seed a baby’s gut with beneficial bacteria and train the immune system for long-term health.
What Are the Benefits of B. bifidum?
Of all the Bifidobacterium species, B. bifidum is the most popular. While there are not a lot of high-quality studies, those that exist indicate it can help with:
Irritable bowel syndrome (IBS)
Constipation
Certain types of diarrhoea (including antibiotic-associated diarrhoea)
Infection by Helicobacter pylori (H. pylori)
Ulcerative colitis and pouchitis (inflammation following surgery for ulcerative colitis)
Restoration of healthy gut bacteria after chemotherapy
Necrotising enterocolitis (a serious intestinal infection in newborns)
Some lung infections
The overall lack of research doesn’t give us any certainty for other conditions. However, it appears like it might have beneficial effects for cholesterol control, ageing, infant development, cancer, and more.
And that’s just a single species. That’s why your gut microbiome is so important.
How to Get Bifidobacterium Into Your Gut
Most people already have Bifidobacterium species inside their gut. The main problem is that they’re at low levels and are outcompeted by other species (often harmful bacteria).
The solution is to change your diet to support Bifidobacterium (eating prebiotics) and to consume certain foods that contain these vital bacteria (eating probiotics).
Bifidobacterium (and B. bifidum in particular) is found in several fermented foods, including:
Yogurt with live or added cultures
Kefir (a fermented milk drink)
Buttermilk
Sauerkraut
Kimchi
Tempeh and miso (fermented soy products)
Pickles (naturally fermented, not vinegar-preserved)
Sourdough bread
Certain wines, cured meats, and some types of vinegar
But even if you eat these foods, the wrong gut environment can mean they won’t survive. You’ll want to eat foods rich in prebiotic fibres, such as garlic, onions, oats, barley, chickpeas, slightly green bananas, lentils, and other whole foods — aim for at least 30 different plant foods per week.
Different coloured fruits and vegetables also matter; each pigment (colour) feeds a different bacterium.
Most importantly, reduce ultra-processed foods from your diet. While not all ultra-processed foods are bad, we’re talking about reducing packaged biscuits, cakes, crisps, instant noodles, soft drinks, processed meats, ice creams, etc.
Potential Risks
Having a healthy, diverse gut microbiome is a good thing. But consuming probiotics containing Bifidobacterium carries some minor risks, especially for people with weakened immune systems. They’re not advised for people who are immunocompromised, women who are pregnant or breastfeeding, or the elderly due to a higher risk of experiencing a negative reaction.
Take the Next Step: Get to Know Your Gut
If you want to understand your own levels of Bifidobacterium — and the wider balance and diversity of your gut bacteria — microbiome testing can give you a real insight.
At The Functional Gut Clinic, our microbiome analysis uses advanced sequencing to map your gut bacteria, identify imbalances, and help you take targeted steps towards better digestion and overall health.
