Probiotics are available in some foods and can be taken as a dietary supplement. Great food sources of probiotics are yogurt, fermented and unfermented milk, miso, tempeh, some juices and soy beverages. Probiotics may occur naturally in foods or be added during preparation.
Identification
Probiotics, sometimes called friendly bacteria, are similar to the beneficial bacteria found in your digestive tract. Probiotics can also be friendly viruses or yeasts. According to the World Health Organization and the Food and Agriculture Organization, probiotics are "live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host."
Benefits
Friendly bacteria support the immune system, protecting against harmful microorganisms. They also aid in the digestion and absorption of many nutrients. When you take antibiotics or get an infection, you may benefit from eating foods high in probiotics to help offset the resultant side effects, such as gas, cramping and diarrhea. According to a conference report by the National Center for Complementary and Alternative Medicine, probiotics may be effective treatment for diarrhea, infections of the urinary tract and female genital tract, irritable bowel syndrome and other gastrointestinal disorders.
Sources
Probiotics in food usually are one of the two common groups of bacteria: Lactobacillus or Bifidobacterium. Several species of bacteria exist in each of these groups. Each species of bacteria has several strains, or varieties. Lactobacillus acidophilus, for instance, is a common type of bacteria that is found in your intestines and is also found in yogurt. If your yogurt carton says something similar to "Contains active, live cultures," you can be sure you are consuming this beneficial type of bacteria.
Yogurt in Your Diet
Since there are so many varieties of flavored yogurts on the market, it is easy to find a serving-sized carton that will fit your taste. If you are concerned about the sugar content, plain yogurt is another option. Add plain yogurt to smoothies with some juice and frozen fruit, use it as an ingredient in homemade salad dressing, make it into a fruit dip with a bit of honey, or turn it into a spread for a piece of pita bread by adding some lemon juice and dill.
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