According to the National Center on Complementary and Alternative Medicine, probiotics are live organisms, in most cases bacteria, that are similar to beneficial microorganisms in the gut. Probiotics are often referred to as "friendly" or "good"
bacteria.
The first product promoted in America as a probiotic food was acidophilus milk, which was sold in the 1920s as a supplement for digestive problems.
Importance of Probiotics
As Katherine Zeratsky, nutritionist at the Mayo Clinic, explains, taking probiotics, either in food or supplement form, is not necessarily essential for good health. But she does say that probiotics, the "good" bacteria in the gut, may aid in digestion and may protect against "bad" bacteria if you don't have a sufficient amount of "good" bacteria already in your system.
Potential
According to the Mayo Clinic's Zeratsky, there is "encouraging evidence" that probiotics may be useful in treating diarrhea, especially after antibiotic treatments, prevent and treat yeast infections, treat irritable bowel syndrome, reduce the chance of bladder cancer reoccurring, treat certain intestinal infections, treat and prevent eczema in kids, and prevent or reduce the severity of colds and flu. She also notes that more research is needed in these areas to determine probiotics' efficacy.
Probiotic Foods
There are many ways to incorporate probiotics into your diet. Foods that contain probiotics include yogurt, fermented and unfermented milk, miso, and some juices and soy milk. Look for ingredient labels that read "live and active cultures." The labels will also specify the type of "good" bacteria in the product, such as lactobacillus.
Natto, kimchi, tempeh, sauerkraut, and kefir also contain probiotics.
Prebiotics
Prebiotics are indigestible nutrients used as an energy source by "good" bacteria in the intestines. Sometimes they are called fermentable fiber. According to Zeratsky, a diet that includes both prebiotics and probiotics may help restore the healthy bacteria in the gut.
Foods containing prebiotics include artichokes, bananas, barley, berries, chicory, dairy products, flax, garlic, honey, leeks, legumes, onions, wheat and whole grains.
Overall Health
Zertasky cites a small Swedish study that concluded that probiotics may improve general health. Employees who were given probiotics missed work less often due to respiratory or gastrointestinal illness.
Although most people can safely add probiotic supplements and foods to their diets, you should check with your doctor first, because the safety of probiotics has not been scientifically studied.
People with certain food allergies may want to avoid probiotics. The reported side effects of probiotics include bloating, diarrhea and gas.
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