The digestive tract is an efficient system that metabolizes food and provides you with energy. Diarrhea and constipation are two common digestive complaints, each with several possible causes. Consuming probiotic foods may help relieve either constipation or diarrhea by restoring a proper balance between healthy and unhealthy bacteria in the digestive tract. Consult your doctor to determine if adding probiotic foods to your diet is advisable for your condition.
Causes
If you have fewer than three bowel movements weekly and your stool is hard, you are suffering from constipation. The most common causes of constipation are lack of dietary fiber, a sedentary lifestyle, intestinal imbalance or certain medications. Diarrhea, on the other hand, is characterized by bowel movements that produce loose, watery stools and occur three or more times each day. Among the causes of diarrhea, bacterial infections, food intolerance, a bowel disorder or a response to medication are the most common. Most cases of either constipation or diarrhea may be successfully treated by a change in diet or lifestyle.
Identification
The human intestine contains thousands of bacteria called good bacteria because they aid the digestive process, helping break down indigestible parts of food. These good bacteria are called probiotics; foods that contain live colonies of these bacterial species are called probiotic foods. Consuming probiotic foods helps maintain the balance between good bacteria in the intestines and the potentially pathogenic bacteria that enter the tract with food. Although the usefulness of probiotics is still being studied, the National Center for Complementary and Alternative Medicine indicates that probiotics may be very useful in preventing or treating diarrhea or bowel disorders that cause constipation.
Probiotic Foods
Any food that contains live cultures of bacteria similar or identical to the good microorganisms that live in the intestines is a probiotic food. Unpasteurized yogurt and most cheeses are common foods that contain probiotics. Other examples include Asian dishes made from fermented soybean products, such as natto, miso and tempeh. Foods made by fermenting cabbage are also probiotic foods. Examples include sauerkraut and kimchi, a spicy Korean condiment. In cooking, avoid heating probiotic foods for long periods, as this may kill the live cultures. Instead, add the probiotic food to other ingredients that have already been heated.
Precautions
Many probiotic foods have been part of global cuisine for hundreds of years. They are generally considered safe and cause only occasional, mild side effects. These may include some gas, bloating or general gastric discomfort. Avoid these problems by adding probiotic foods to your diet gradually.
References
- National Digestive Diseases Information Clearinghouse: Constipation
- National Digestive Diseases Information Clearinghouse: Diarrhea
- MayoClinic.com: Probiotics: Important for a Healthy Diet?
- The Conscious Life: Top Probiotic Foods You Are Not Eating.
- National Center for Complimentary and Alternative Medicine: An Introduction to Probiotics
