Good bacteria, also known as probiotics, are defined by the World Health Organization as live microorganisms that have a positive impact on your health. The majority of the good bacteria in your body reside in your intestines. At birth, the community of good bacteria in your intestines was acquired from your mother, and throughout life you obtain good bacteria from the things you eat. The good bacteria in your body have many health benefits, including stimulating your immune system, improving your ability to digest food and protecting you from harmful bacteria and viruses.
Fermented Dairy
Yogurt is one of the most well known probiotic foods. It is created by adding Lactobacillus delbrueckii and Streptococcus salivarius bacteria to milk. These bacteria ferment the milk and produce lactic acid, which causes the milk to thicken. Along with the bacteria required to create yogurt, additional probiotic strains may be added to increase health benefits. For example, several strains of Bifidobacterium are used in probiotic yogurt. Kefir is a traditional fermented milk drink from Central Asia. It is produced by adding kefir grains, which naturally contain healthy bacteria, to milk.
Fermented Soy
Fermented soy products that contain good bacteria include miso, shoyu, tamari, tempeh and natto. Miso is a paste made from aged, salted soybeans with or without added grains. Shoyu and tamari soy sauces are by-products of miso production. Shoyu is drained off during the production of miso with grain additives, while tamari comes from miso without grains. Tempeh is a dense, cake-like Indonesian soy dish that can be used as a meat substitute. Natto is a sweet fermented soy product eaten with rice and vegetables.
Fermented Cabbage and Other Vegetables
Fermented vegetable dishes are generally produced using the bacteria naturally present on raw vegetables. Saurkraut is a fermented cabbage dish from Germany. It is produced through a pickling process, where several species of bacteria ferment sugars in the cabbage. Kimchi is a Korean dish made of a variety of fermented vegetables, including cabbage, Chinese turnip and cucumber.
Supplements
You can purchase good bacteria in the form of probiotic dietary supplements --- there are numerous brands and formulations available in pill and powder form. Lactobacillus rhamnosus GG is one of the most well-studied probiotic bacteria and is available in Culturelle probiotic supplements. Two other well researched strains, Lactobacillus acidophilus and Bifidobacterium longum, are combined in Acidophilus Pearls supplements. VSL#3, a probiotic supplement used to treat inflammatory bowel conditions, contains eight strains of bacteria in a powder that can be added to water. In a June 1, 2007 issue of "Functional Ingredients," Dr. Mary Ellen Sanders describes how strains of bacteria vary widely in the types of benefits they provide and their effectiveness. Your doctor can help you determine which probiotic supplements are best for you.
References
- World Health Organization: Health and Nutritional Properties of Probiotics in Food including Powder Milk with Live Lactic Acid Bacteria Report
- "Trends in Food Science & Technology"; The Commensal Microflora of Human Milk: New Perspectives for Food Bacteriotherapy and Probiotics; Rocío Martín et al.; March/April 2004
- "Nutrition Reviews"; Probiotics: Considerations for Human Health; Mary Ellen Sanders; March 2003
- Culturelle Probiotic: Natural Health and Wellness 30-Count
- Enzymatic Therapy: Acidophilus Pearls
- VLS#3 The Living Shield: What Makes VSL#3 Special?
