Friendly bacteria, also called probiotics, live in some foods and the digestive system and influence body functions. Some relieve lactose intolerance. Some enhance the immune system by protecting against other bacteria that cause disease. Others protect against cancers in the digestive system and some may lower blood cholesterol, according to Eleanor Whitney and Sharon Rolfes in the text "Understanding Nutrition." Commercial products mainly use probiotic bacteria of the type called by their scientific names Lactobacillus and Bifidobacterium.
Yogurt
Yogurt contains active cultures of friendly bacteria that provide flavor and also help digest lactose. According to the U.S. Department of Agriculture Food and Nutrition Service, yogurt has milk's nutrients as well as beneficial bacteria.
Fermented Cheese
Cultured cheese such as cottage cheese has the bacteria Lactobacillus casel, which slows growth of harmful bacteria and enhances immunity.
Cultured Buttermilk
As a fermented dairy product produced from milk, cultured buttermilk contains Streptococcus lactis bacteria.
Acidophilus Milk
Milk fermented with Lactobacillus acidophilus bacteria has a tangy flavor and thickened texture. The bacteria consume some of the lactose in the milk.
Kefir
Kefir, an easily digested cultured product made from fermented milk and kefir grains, contains both friendly bacteria and friendly yeast. According to a study published in the May 2003 Journal of the American Dietetic Association and cited on the USDA website, kefir improved lactose digestion and tolerance in a randomized clinical trial involving 15 adults with lactose intolerance.
Miso
Miso, a traditional Japanese staple, is a soybean paste fermented in salt and sometimes a grain such as brown rice or barley for twp months to two years. As an ingredient in a soup, stew or sauce, miso adds a salty taste and creamy texture.
Tempeh
Tempeh, a soy-based traditional fermented food in Indonesia, has a mild nutty taste and smooth, firm texture. Tempeh is made into cakes from whole soybeans sometimes with the addition of seeds or grains and then left to ferment at a warm temperature for a few hours.
Kimchi
Kimchi, a traditional Korean fermented cabbage, contains lactic acid bacteria. Grocery supermarkets and health food stores often carry kimchi in the refrigerated produce or dairy section.
Sauerkraut
Sauerkraut, a familiar fermented cabbage, and other pickled vegetables and fruit can be made at home by brining or lactic acid fermentation. When purchasing a commercial brand for its probiotic potential, avoid heat-treated brands because heat kills the friendly bacteria.
Sourdough Bread
Sourdough bread is made from a starter dough containing a friendly bacteria culture that can be kept indefinitely. Add flour and water to the starter dough each week, use the resulting dough for the next batch and save part of the dough as a starter for the next time. Some bakeries keep cultures alive for years with that process.
References
- "Understanding Nutrition, Ninth Edition"; Eleanor Noss Whitney and Sharon Rady Rolfes; 2002
- USDA: Food and Nutrition Service: Milk for Kids With Lactose Intolerance
- USDA: Kefir Improves Lactose Digestion and Tolerance in Adults With Lactose Maldigestion
- National Center for Complementary and Alternative Health: An Introduction to Probiotics
- Meals Matter: Probiotics: Bacteria That Keep You Healthy
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