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Most of us think of bacteria as the bad guys causing disease and illness. However,
certain types of bacteria help keep us healthy. Probiotics, "the good guys,"
are health-promoting bacteria with many potential benefits.
How probiotics help us
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Probiotics help maintain and restore the delicate balance of both "good"
and "bad" bacteria necessary for a healthy digestive system. Without that
balance, harmful bacteria can multiply and take over, causing gastrointestinal problems
such as diarrhea or abdominal pain.
Most of us have taken antibiotics and suffered side effects of diarrhea or intestinal
pain and distress. This is because some antibiotics destroy both good and bad bacteria
in the digestive tract, which can upset the balance of bacteria. Stress can affect
some people in this same way, by reducing good bacteria, thereby allowing harmful
bacteria to multiply and take over.
Probiotics bacteria can also help relieve the symptoms of inflammatory bowel diseases,
irritable bowel syndrome, colitis and alcoholic liver disease. The probiotics bacteria
may help relieve constipation by improving intestinal mobility.
Although testing on humans is limited, preliminary evidence shows that probiotics
can help boost the immune system.
Various forms of lactic acid bacteria added when manufacturing yogurt, acidophilus
milk and fermented milk products such as kefir can help lessen the effects of lactose
intolerance. This inability to digest the sugars that occur naturally in milk affects
nearly 70 percent of the world's population.
There is also evidence that probiotics may help to prevent certain kinds of allergies
because they have a beneficial effect on mucous membranes.
Probiotics consumption may reduce the risk for colon, liver and breast cancers.
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Where do I find probiotics?
In the United States, dairy products are the primary food source of these health-promoting
bacteria. Milk that has probiotics bacteria added to it – such as acidophilus
milk or cultured milk such as kefir – and yogurt are the primary sources of
probiotics in our food supply. Some researchers believe that the various nutrients
in dairy products somehow "turn on" the beneficial genes in probiotics
bacteria. That means dairy foods carry these bacteria straight to your gut, where
they can go to work! When you buy yogurt, look for the "live active culture"
seal, which indicates that probiotics have been added.
Some forms of probiotics are available in supplement form, which may seem convenient
until you stop and ask yourself what you're missing. Foods contain a unique package
of naturally occurring nutrients that cannot be duplicated in a single pill. What's
more, when you eat, your stomach produces acids that help stabilize the probiotics
you've consumed.
Ways to increase probiotics in your diet
- Have yogurt as part of your breakfast or lunch.
- Make yogurt your midday snack or evening dessert.
- Use acidophilus milk for cereal or coffee, or drink it on its own.
- Make a smoothie with yogurt or acidophilus milk.
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How much do I need?
Since it appears that most probiotics don't permanently stay in the intestine, but
do their good work as they multiply and pass along through the intestine, it makes
good sense to try to include food containing probiotics in your daily diet to optimize
their benefits.
Find recipes that include yogurt tonight! |