Probiotics - Good for Your Gut

Probiotics are the good bacteria in our intestines that help maintain the natural balance of organisms (microflora).  Our digestive tract contains about 400 types of probiotic bacteria that reduce the growth of harmful bacteria and promote a healthy digestive system.  The largest group is lactic acid bacteria, of which Lactobacillus acidophilus, found in yogurt with live cultures, is best known.  Yeast is also a probiotic substance.

For hundreds of years people have been treating stomach and intestinal issues with probiotics through foods such as yogurt with live cultures, fermented soy foods, etc.  There is still a great deal of research to be done to understand what strains of bacteria and yeast actually do work and which ones work most effectively.  However, the good news is that there is currently a lot of research focused on the benefits of probiotics.

A review of 22 studies involving 3,096 patients presented at an annual meeting if the American College of Gastroenterology showed that taking probiotics while on antibiotics may cut the risk of developing antibiotic-associated diarrhea by about 60%.  Another study that pooled 28 studies involving 3,338 patients showed 56% less likely to develop antibiotic-associated diarrhea.

Why?  For all the good that antibiotics do, they also kill “good” bacteria along with the bacteria that causes illness.  A decrease in beneficial bacteria may lead to digestive problems.  The decrease in good bacteria may also lead to other infections such as vaginal yeast and urinary tract infections.  Taking probiotics may help replace the lost beneficial bacteria and help prevent diarrhea and other infections.

Probiotics may also be used to help with other causes of diarrhea, prevent infections in the digestive tract, and control immune response (inflammation), as in inflammatory bowel disease.  Probiotics are being studied for benefits in colon cancer, skin infections, and irritable bowel syndrome.

Are They Safe

Most probiotics are like what is already in a person’s digestive system.  Some have been used for a very long time, such as fermented foods and cultured milk products.  These do not appear to cause illnesses.  More studies are needed on the safety of probiotics in young children, the elderly, and people with weak immune systems.

I am a Mom who saw the benefits of probiotics in my very young son when we seemed to have every tummy issue that a child could have.  I have also seen probiotics help children not only with diarrhea from antibiotics, but general health recovery after being sick.  This is of course the reactive side of health, where we start taking a probiotic supplement to prevent diarrhea, intestinal issues, yeast infections, etc.  But could we prevent some issues if we were more focused on getting and keeping the beneficial bacteria environment in our digestive system with the foods that we eat?  Here are some foods that can help you keep the beneficial bacteria working for you:

Yogurt

Yogurt is the most familiar source of probiotics, or “good” bacteria like lactobacillus or bifidobacteria that keep a healthy balance in your gut.  You can pay extra for special digestive yogurt brands, but any with “live and active cultures” listed may help.

Sauerkraut

This fermented cabbage contains the beneficial microbes leuconostoc, pediococcus, and lactobacillus.  Choose unpasteurized sauerkraut because pasteurization (used to treat most supermarket sauerkraut) kills active, beneficial bacteria.  Sauerkraut, and the similar but spicy Korean dish, kimchi, is also loaded with immune-boosting vitamins that may help ward off infection.

Miso Soup

This fermented soybean paste really can get your digestive system moving.  Probiotic-filled miso reportedly contains more than 160 bacteria strains.  It is often used to make a salty soup that is low in calories and high in B vitamins and protective antioxidants.

Soft Cheese

While potentially good for your digestion, not all probiotics can survive the journey through your gastrointestinal tract.  But research finds the lactobacillus strains in some fermented soft cheeses, like Gouda, are hardy enough to survive.

Kefir

According to legend, kefir dates back to the shepherds of Eurasia’s Caucasus Mountains.  They discovered that the milk they carried had a tendency to ferment into a bubbly beverage.  Kefir is thick, creamy, and tangy like yogurt and has its own strains of probiotic bacteria, plus a few beneficial yeast varieties.

Sourdough Bread

San Francisco’s famous sourdough bread contains lactobacilli, a probiotic which may benefit digestion.  Maybe you should give the tangy bread a try on your next sandwich.

Milk with Probiotics

One of the easiest ways to get probiotics in your diet is by adding acidophilus milk.  This is simply milk that has been fermented with bacteria such as lactobacillus acidophilus.  Sometime it is labeled sweet acidophilus milk.  Buttermilk, generally milk that is cultured with lactic acid bacteria, is also rich in probiotics.

Sour Pickles

For a probiotic-packed pickle, opt for naturally fermented varieties where vinegar was not used in the pickling process.  A sea salt and water solution encourages the growth of beneficial bacteria and may give sour pickles some digestive benefits.

Tempeh

Tempeh is made from a base of fermented soybeans.  This Indonesian patty produces a type of natural antibiotic that fights certain bacteria.  Tempeh is also very high in protein.  It has a smoky nutty flavor, similar to mushrooms, and can be marinated and use in meals in place of meat.

Probiotic Supplements

Besides finding probiotics in food, you can also find probiotic supplements in capsule, tablet, powder, and liquid form.  While they do not provide the additional nutritional value that food can offer, they can be useful if you do not consume many of the probiotic containing foods.  If you are interested in taking probiotics, talk to your doctor.  If you are acutely ill or have immune system problems, you may want to be cautious about consuming probiotics.

Prebiotics

While probiotic-foods contain live bacteria, prebiotic foods feed the good bacteria already living in your digestive system.  You can find prebiotics in foods such as asparagus, Jerusalem artichokes, bananas, oatmeal, red wine, honey, maple syrup, and legumes.  Consider eating prebiotic foods on their own or with probiotic foods to perhaps give the probiotics a boost.

Resources:  “Probiotics May Help Prevent Diarrhea in Patients on Antibiotics” by Charlene Laino – WebMD Health News; Best Sources of Probiotics – WebMD; “What are Probiotics” - WebMD

WORKING PROBIOTICS IN...

Here are some great ways to incorporate some probiotic foods into your diet:

• Yogurt topped with low-sugar/low-fat granola and fresh berries
• Nitrate-free turkey breast sandwich on rye bread topped with sauerkraut and provolone cheese
• Add a dollop of yogurt on your favorite chili or soup
• Smear some warm toasted whole grain bread with a soft cheese and serve with soup or top with veggies to make a delicious vegetable sandwich
• Top sour dough bread with soft cheese and your favorite sandwich toppings and pop it into a toaster oven for warm and toasty lunch