Shopping for yogurt used to be pretty simple. You had your plain yogurt and a few flavors---perhaps strawberry, lemon and vanilla. But these days you can spend a lot of time chilling at the dairy case, pondering yogurts that promise everything from scrumptious dessert flavors to special health benefits. If you're intrigued by the probiotic yogurts promoted to help your digestive system, here's what you need to know.
About Probiotics
Probiotics are sometimes called "friendly" or "good" bacteria, as opposed to the bacteria that pose hazards to your health. Probiotics are live micro-organisms---usually bacteria, but sometimes viruses or yeasts---that are similar to beneficial micro-organisms found naturally in your body. According to the National Center for Complementary and Alternative Medicine, or NCCAM, probiotic foods including fermented and cultured milk products date back to ancient times. Keen interest in probiotics now focuses on claims that they can fight and prevent infections and boost immunity.
Possible Benefits
Can probiotics in yogurt, other foods or supplements enhance your overall health? Some researchers think so. MayoClinic.com cites a Swedish study that found employees who were given a probiotic suffered fewer respiratory or gastrointestinal illnesses than did their colleagues who did not take the probiotic. NCCAM says more research is needed on how well probiotics work to restore a healthy balance of bacteria---for example, when an infection or antibiotic treatment has killed off too many of the "good" bacteria. The strongest evidence so far is for probiotics' effectiveness against diarrhea.
Claims and Studies
Other promising uses for probiotics include preventing and treating urinary and genital infections, treating irritable bowel syndrome, reducing recurrence of bladder cancer, shortening certain intestinal infections and preventing eczema in children. Researchers also are studying whether probiotics help conditions including inflammatory bowel diseases such as Crohn's and colitis; stomach and respiratory infections among children in day care; and stomach infections, including those that cause ulcers. NCCAM stresses that there are numerous types and strains of probiotics and only a few have been studied scientifically. That also makes it hard to know what the right "dose" of a probiotic should be.
Precautions and Recommendations
Talk to your doctor if you are thinking about using probiotic yogurt to treat or prevent a health problem. Side effects usually are mild and may include digestive symptoms, such gas and bloating. But NCCAM warns that more serious side effects, including infections, are possible. Probiotic yogurts usually are low-fat, but some may contain up to 140 calories and 4 grams of fat for a small, 4-ounce serving. Finally, a 2009 article in "The New York Times" advises that you buy only probiotic yogurts that tell you exactly which probiotic strains they contain. That way, you can do your own research---at websites such as www.PubMed.gov--to find studies on those particular strains.
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