Probiotics are beneficial bacteria that help protect you from harmful bacteria and aid in digestion. There is evidence that probiotics can also reduce the severity of colds and flu, lessen the symptoms of irritable bowel syndrome, urinary tract infections and vaginal yeast infections as well as treat diarrhea and certain intestinal infections. Dairy is one of the best sources of these active cultures and fermented milk products such as yogurt can contain 100 million live bacteria per gram.
History of Probiotics
The World Health Organization defines probiotics as "Live microorganisms which when administered in adequate amounts confer a health benefit on the host." In the early part of the 20th century, Russian scientist Elie Metchnikoff discovered that the Lactobacillus bulgaricus strain of live bacteria found in a Bulgarian fermented milk drink was having a positive effect on the gut flora of the peasants who consumed it and that toxic microbial activities decreased.
Lactobacillus Acidophilus
Lactobacillus acidophilus is the type of friendly bacteria living in your small intestine. Acidophilus bacteria help digest other nutrients, including protein and milk, produce natural antibiotics that help fight harmful bacteria and can lower bad LDL cholesterol. Yogurt and kefir, a fermented goat milk drink, are both excellent sources of acidophilus bacteria.
Bifidobacterium Bifidum
Bifidobacterium bifidum is the good gut flora found in the large intestine which aids in the production of B vitamins, increases acidity to help destroy harmful bacteria, improves bowel function and eliminates bowel toxins. There is growing evidence that Bifidobacterium bifidum stops nitrates from becoming nitrosamines, which can cause cancer.
Yogurt and cheese are good sources of Bifidobacterium bifidum.
Yogurt
Lactobacillus acidophilus and Bifidobacterium bifidum are the two most important strains of bacteria to look for, but there are more than 400 strains of beneficial probiotics. Fermented foods can contain live active cultures and yogurt is the most popular source for these good bacteria. Look for cultured yogurt, not the commercially produced yogurts that are loaded with sugar. Read the label to see if the specific types of bacteria strains are listed. You'll also want to check to see how many of the active cultures are in the product -- look for at least 100 million cultures per gram. Eat yogurt when it's fresh, as the live cultures will die over time.
Kefir
Kefir is made from fermenting goat milk with kefir grains and has a creamy liquid consistency and a slightly sour taste. Although kefir and yogurt are both fermented dairy products, kefir contains more strains and different bacteria "Kefir's active yeast and bacteria provide more nutritive value than yogurt by helping digest the foods that you eat and by keeping the colon environment clean and healthy. Because the curd size of kefir is smaller than yogurt, it is also easier to digest, which makes it a particularly excellent, nutritious food for babies, the elderly and people experiencing chronic fatigue and digestive disorders."
Cheese
Aged cheese and cheeses made from raw milks are also good sources of probiotics. It must be a fermented cheese to contain live, active bacteria. Cheeses such as ricotta or mozzarella do not contain probiotics. Also any item labeled "cheese spread" or "cheese product" has been heated until the active cultures have been destroyed. Try an aged gouda or cheddar instead.
The Benefit of Probiotics in Dairy
Dairy is the perfect vehicle for probiotics because the strong acid produced in our stomachs can kill the active bacteria before it reaches our intestines. When probiotics are consumed with dairy, the yogurt or cheese acts as a buffer and protects the probiotics from the stomach acid as they travel through the digestive system.
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