Probiotics are beneficial microorganisms that are similar to your intestinal flora. Although these "friendly" strains have long been present in fermented foods, they've just recently garnered popularity as a health aid. A slew of products may contain probiotics, but not all probiotics are necessarily viable. Understanding the specific strains can help you select a probiotic suitable for your needs. Although clinical evidence is promising for probiotic use, further research is necessary to ascertain its long-term efficacy. Consult your physician prior to use.
Step 1
Read the labels of all containers claiming to be probiotic. In many cases, beneficial microorganisms may die due to pasteurization. Since there are no regulations regarding probiotic labeling, ensure the cultures are live and active.
Step 2
Eat fermented dairy products, such as yogurt, that contain Lactobacillus rhamnosus GG. It is not enough for a product to say lactobacilli, as hundreds of strains exist. L. rhamnosus GG has clinical evidence supporting its ability to alleviate symptoms of lactose intolerance and atopic eczema, as well as aid in digestion, according to a July 2008 study published in the "Journal of Clinical Gastroenterology." Alternately, L. casei may help to reduce the length of illness and promote regularity.
Step 3
Take probiotic supplements containing bifidobacteria if you are taking a course of antibiotics. Bifidobacteria exist naturally in the intestines and may prevent infections, antibiotic-associated diarrhea and the development of ulcerative colitis, although further research is necessary. Particularly beneficial strains include bifidobacterium breve, B. bifidum and B. infantis.
Step 4
Add Saccharomyces boulardii to your list of viable probiotic strains. S. boulardii may aid in digestion, prevent antibiotic-related diarrhea, prevent recurring intestinal disease, treat acne and may even reduce the likelihood of vaginal yeast infections, especially following antibiotics, according to MedlinePlus. S. boulardii is generally available in supplement form, although some yogurt drinks, such as kefir, contain it.
Step 5
Consume probiotic products that contain L. acidophilus, which may relieve symptoms of a yeast infection, according to the University of Maryland Medical Center.
Step 6
Avoid any products that display vague or confusing information. Viable probiotics generally list the specific strain contained in the product. Always purchase your supplements from a reputable health store.
Tips and Warnings
- Due to the nature of probiotics, dosing depends on your intended use and means of acquisition. Generally, eating 8 oz. of probiotic yogurt for at least two weeks can improve digestion and encourage regularity. Follow the directions set forth by the manufacturer of probiotic supplements, as many times they will be a combination of strains.
- Do not use probiotics if you suffer from gastrointestinal conditions, such as short bowel syndrome. If you have a suppressed immune system, probiotics may cause infection. Always consult your doctor before use.
References
- National Center for Complementary and Alternative Medicine: An Introduction to Probiotics
- "Journal of Clinical Gastroenterology"; Recommendations for Probiotic Use -- 2008; M.H. Floch, et al.; July 2008
- Cleveland Clinic: Probiotics
- Missouri University of Science and Technology; Streptococcus Thermophilus; John Bartow
- MedlinePlus Supplements: Saccharomyces Boulardii
- MedlinePlus Supplements: Bifidobacteria
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