Your body needs friendly bacteria for digestion and absorption of nutrients from food and for optimal functioning of the immune system. Among the many bacteria naturally occurring in your body, Lactobacillus acidophilus and Bifidobacterium bifidum help your body absorb B vitamins, vitamin K, fatty acids and calcium. These friendly bacteria also enable people who are lactose intolerant to consume milk without their usual abdominal cramps, bloating and diarrhea when ingesting milk products.
Lactobacillus rhamnosus also reduces this allergic response to dairy products and helps the immune system fight unfriendly bacteria in the intestines by changing the pH acidity level and producing metabolic products that inhibit their growth, according to Philip C. Calder, Catherine J. Field and Harsharnjit S. Gill in the text "Nutrition and Immune Function." Bifidobacterium bifidum also enhances your body's defense against pathogens by regulating and stimulating the immune system.
Milk
Fermented milk and unfermented milk products such as kefir with added bacterial cultures contain Lactobacillus acidophilus and Bifidobacterium bifidum, according to probiotics.org. You can find fermented milk and kefir in most grocery stores and health food stores.
Yogurt and Frozen Yogurt
Yogurt and frozen yogurt contain Lactobacillus rhamnosus, which suppresses bacterial infections that are resistant to the antibiotic vancomycin, according to probiotics.org. Yogurt also contains Lactobacillus acidophilus and Bifidobacterium bifidum. Look for the "live active culture" seal when buying yogurt to be sure you get these benefits.
Cheese
Some cheeses including, cottage cheese, contain friendly bacteria such as Lactobacillus acidophilus and Bifidobacterium bifidum. These foods also provide protein and calcium.
Non-dairy Foods
Probiotics once found only in fermented milk products are now added to other foods. This development of functional foods to increase health benefits has recently transformed the American food supply, according to Eleanor Noss Whitney and Sharon Rady Rolfes in "Understanding Nutrition."
Kim chi, a fermented Korean cabbage, contains lactic acid bacteria such as Lactobacillus planatarum, which can grow in a 3-percent brine solution and suppress the growth of unfriendly bacteria. Miso, a Japanese soybean paste, contains the fungus Aspergillus oryzae, which synthesizes vitamin B12. Tempeh, a soy-based Indonesian food containing the fungus Rhizopus oligosporus, helps with digestion and produces an antibiotic that inhibits the potentially harmful bacteria Staphylococcus aureus. Sauerkraut, a fermented cabbage, pickled vegetables and fruit, and even sourdough bread contain friendly Lactobacillus cultures that help with digestion.
Supplements
Probiotic supplements found in health food stores and some supermarkets can also replenish friendly bacteria. Check the nutrition label for instructions on refrigeration, if needed, to retain the viability of the microorganisms and for the protocol on timing and amounts recommended.
References
- "Nutrition and Immune Function"; Philip C. Calder, Catherine J. Field and Harsharnjit S. Gill; 2002
- Probiotics: Probiotic Strains
- Probiotics: Lactobacillus rhamnosus
- Meals Matter: Probiotics -- Bacteria That Keep You Healthy
- "Understanding Nutrition," 9th ed.; Eleanor Noss Whitney and Sharon Rady Rolfes; 2002
