Probiotics are live microorganisms, usually bacteria that are similar to beneficial microorganisms found in the human digestive system. These "good" kinds of bacteria can help the body to fight off disease. While much more research is needed to decide if ingesting foods and supplements with probiotics is helpful, some find that it relieves gas, bloating and diarrhea, and may help to protect against infections. The first step is to talk to a physician or registered dietitian before making any changes to diet, such as consuming foods rich in probiotics.
Yogurt
Yogurt often contains probiotics or has the bacteria added to it. Look for products that state that they contain live and active cultures or that are enriched with additional healthy bacteria. However, be wary of unsubstantiated claims of cures or health benefits.
At this time the use of probiotics to prevent or manage disease is considered a form of complementary or alternative medicine. One concern is that there are so many varieties and strains that need to be tested for effectiveness and each individual's mix of naturally occurring bacteria in the body varies, warns the National Center for Complementary and Alternative Medicine. Both make it challenging to know how an individual will respond.
Fermented and Unfermented Milk
There is some evidence that eating foods with probiotics can help to control diarrhea, lower the risk of catching colds, manage irritable bowel syndrome and protect against bladder cancer and urinary tract infections, states the Mayo Clinic.
Both fermented (bacteria added) and unfermented milk are good sources of probiotics, as are some soft cheeses. However, some products high in probiotics are also high in fat and calories, so caution should be used by those with or at risk for heart disease, obesity and other chronic conditions.
Soy Beverages
Study results on the use of probiotics are mixed and in some cases ingesting foods with them have been found to cause gastrointestinal symptoms or allergic reactions, claims the Cleveland Clinic. They should also be avoided by those with a compromised immune system.
When eaten in moderation they appear to be safe and some individuals get results and others do not. There are some brands of soy drinks that contain probiotics and these products should state this on their label.
Miso and Tempeh
Miso and tempeh are other products that can contain probiotics. Tempeh is a fermented product made from soy beans that can be used in place of meat. It is also a good source of protein and vitamin B12.
Miso is a Japanese seasoning that is produced by fermenting various beans or grains and it can be added to soups, stews and sauces.
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