You may associate bacteria with infection, but not all bacteria are harmful to your body. In fact, consuming certain types of live bacteria may boost your digestive health. These bacteria, known as probiotics, come in many foods you can find at your grocery store as well as in the form of supplements.
Potential Benefits
Probiotics are thought to help you digest and eliminate food as well as oust intestinal bacteria that cause problems such as upset stomach, bloating, constipation and gas. This can help relieve irritable bowel syndrome, reduce recurrent diarrhea from certain antibiotics and speed up recovery from some intestinal infections. Probiotics may even help protect you against colon cancer.
How They Work
From the time you are born, your intestinal tract begins acquiring bacteria from sources such as milk. It builds up over the years, until bacteria in your intestines outnumber the cells in your body. Some of the bacteria are beneficial but not all of them. Stomach illnesses, antibiotics, excessive stress and overconsumption of alcohol are just a few problems that can deplete "good" bacteria and allow "bad" bacteria to take over. The resulting imbalance can cause disorders such as irritable bowel syndrome and acute diarrhea. When you consume probiotic bacteria, it temporarily joins the bacteria in your intestines and helps offset the bacteria that contribute to disease. In the meantime, it gives helpful permanent bacteria time to grow back.
What to Take
Many probiotic foods and supplements are available for consumption, but not all contain the same type or amount of probiotics. Products that contain strains from the streptococcus, lactobacillus, bifidobacterium and saccharomyces are considered safe for consumption, according to the American Dietetic Association. Keep apprised of new scientific research, as studies are being done to determine which and how much offer significant benefits. Additionally, assess your own intestinal needs when making your decision. A probiotic yogurt may do the trick if you have occasional constipation, but your doctor may recommend that you take a supplement if you have chronic digestive problems.
Considerations
Most probiotics in the United States fall under the dietary supplements category, which means they don't go through the same Food and Drug Administration approval and testing process that most drugs do. Talk to your doctor before you add a probiotic to your regimen, particularly if you are pregnant, nursing, recovering from an injury or have impaired immune function. If you're generally healthy and considering trying a yogurt or other food that contains probiotics, look on the label to be sure that it lists the type and amount of ingredients it contains, and stick to a well-known, safe probiotic such as lactobacillus.
References
- MayoClinic.com: Probiotics: Important for a Healthy Diet?
- ResearchPennState: What Are Probiotics?
- Harvard Family Health Guide: Health Benefits of Taking Probiotics
- UAB Medicine "Dear Doctor" column; What are Probiotics and Do They Offer Any Health Benefits?; July 10, 2006
- Health Services at Columbia University: Will Probiotic-Enriched Yogurt Aid Digestion?
- American Dietetic Association: Probiotics and Digestion
