Good Probiotics to Take

Millions of beneficial bacteria normally live in your intestinal tract, helping to complete the digestive process for many foods, add bulk to your stool and keep your gastrointestinal system healthy and functional. Probiotic foods contain live cultures similar to or identical to these strains of healthy bacteria. Consuming probiotics may help support the function of your intestines and also prevent or heal some digestive disorders. Consult with your doctor or a dietitian to discuss the use of probiotics before you add them to your regimen.

Benefits

In addition to being generally good for your intestines, consuming probiotics may be very helpful in treating some disorders, including diarrhea, irritable bowel syndrome and Crohn's disease. A number of clinical studies support use of probiotics for these problems. For example, in a clinical trial published in the "British Medical Journal" in 2007, hospital patients at risk for diarrhea took either probiotics or a placebo. Those who consumed probiotics experienced substantially less diarrhea than did the patients who took a placebo.

Dairy Probiotics

Some dairy products are excellent sources of beneficial bacteria. These include yogurt that contains live cultures and has not been pasteurized, and certain cheeses. Milk is also available that has had cultures such as Lactobacillus acidophilus added, making it a probiotic food. Another probiotic milk product is called kefir, which is popular in certain European countries. This drink is either cow, goat or sheep's milk that has been fermented with healthy bacteria. Kefir is an especially good choice if you are lactose intolerant, since lactose is broken down during the fermentation process. Check labels for information on shelf life and keep products cold to preserve the live cultures.

Fermented Probiotics

Foods that have been fermented with live, healthy bacteria are also good probiotic choices. Sauerkraut and kimchi, a spicy Korean cabbage, are examples of probiotic foods. Other fermented foods made from soybeans are also probiotics. These include natto, a Japanese dish made by fermenting whole soybeans, tempeh, an Indonesian fermented soybean cake, and miso, an Asian seasoning produced by fermenting soybeans with barley, rice or other grains. When using these probiotics, do not subject the food to high heat as this will destroy the bacteria. Instead, preheat other ingredients and then add room-temperature probiotics to complete the dish.

Supplements

Probiotic supplements are also available as tablets or capsules from health food stores. These supplements are generally considered safe, although they may cause some gastric upset initially. Add supplements or probiotic foods to your diet gradually, to minimize these problems. Discuss their use in detail with your doctor before you consume them, especially if you have any disorder that may have compromised your immune system.