Probiotics are live bacteria that form colonies in your gastrointestinal tract and work with your intestinal microflora to protect you against disease-causing bacteria. Dr. Natasha Iyer, director of Chronos Apollo in Calgary, Canada, explains that about 70 percent of your immune system defenses come from your gut, making it vital that you maintain good intestinal health. Probiotics may help boost your immune system while improving the health of your intestines.
Types
Different strains of bacteria affect the body in different ways. Only probiotic bacteria strains that survive the acids and enzymes in the digestive process are effective. For instance, yogurt production requires introducing Streptococcus thermophilus and Lactobacillus bulgaricus into milk; but these bacteria die as they pass through the digestive tract. Bacteria strains added to yogurt and in probiotic supplements, such as Lactobacillus caseii, any form of Bifidum bacteria and Lactobacillus acidopholus, thrive in the environment provided by the digestive tract and work as probiotics, explains Robert Roberts, associate professor of food science in the College of Agricultural Sciences at PennState University.
Sources
Effective sources of probiotics have "live and active cultures" listed on the label. Common food sources of probiotics include yogurt, yogurt drinks, miso, kombucha, tempeh, kimchi and sauerkraut, advises Nicole Kuhl, director of nutrition and health coach at LifeSpan Medicine in Santa Monica, California. Manufacturers may also add probiotics to specialty foods such as bar cookies and beverages. Supplemental forms of probiotics include pills, capsules and powders. Kuhl recommends eating foods that provide probiotics naturally rather than taking probiotic supplements because foods also offer other important nutrients for your body.
Probiotic Power
Scientific evidence does not conclusively prove the power of probiotics, but studies have shown connections between probiotics and certain health conditions. Probiotics may help with the treatment of diarrhea, vaginal yeast infections, urinary tract infections, irritable bowel syndrome, bladder cancer, intestinal infections, childhood eczema, colds and flu, according to Katherine Zeratsky, a nutritionist and registered dietitian at the Mayo Clinic. Probiotics appear to provide the most benefits when consumed with healthy, non-digestible substances -- often called prebiotics -- found in whole grains, vegetables and fruits, Kuhl reports.
Dangers
The dangers and side effects of probiotics require more scientific research, especially when considering the safety of these products for elderly people, children and people with poorly functioning immune systems. Some people may suffer from mild digestive discomforts or infections, especially in people with underlying medical conditions. The National Center for Complimentary and Alternative Medicine reports that probiotics may even stimulate the immune system too much or case the insertion of genetic material into cells. Consult a health care professional before using probiotics on a regular basis, especially if you have any medical condition or take steroids, chemotherapy, medicine for digestive disorders, or any other prescription medication, Kuhl advises.
References
- Dr. Natasha Iyer; Chronos Apollo; Calgary, Canada
- ResearchPennState; What Are Probiotics; Pallavi Eswara; April 2007
- Nicole Kuhl, MS, CCN; LifeSpan Medicine; Santa Monica, California
- MayoClinic.com; Probiotics: Important for a Healthy Diet; Katherine Zeratsky, R.D., L.D.; April 2010
- National Center for Complimentary and Alternative Medicine; An Introduction to Probiotics; January 2007
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