Your digestive system is host to many millions of healthy bacteria, collectively called its natural flora. These bacterial colonies help digest your food, maintain the intestinal lining in a healthy condition and add bulk to your stool. Sometimes, however, some of these bacteria die, either as a result of infection or from antibiotics, which may kill both good and bad microorganisms. Consuming probiotic foods may help keep your digestive tract healthy or restore its health if you become ill. Consult your doctor to discuss probiotics before adding them to your diet.
Probiotics
Probiotics are bacteria that are the same as or very similar to those normally living in your intestines. When you consume them, you add fresh bacterial colonies to your digestive tract. If you are healthy, ingesting probiotics can help keep your intestines functioning well. If you have a digestive problem such as diarrhea, consuming probiotics can help replace bacterial colonies lost because of the illness and help prevent overgrowth of unhealthy, potentially pathogenic microorganisms.
Probiotic Foods
Foods that contain live bacterial cultures are called probiotic foods because they contain colonies of healthy microorganisms. Readily available examples include unpasteurized yogurt or cheese that contain live cultures. Kefir, a fermented form of cow, goat or sheep's milk, is another probiotic dairy product that is a good choice if you are lactose intolerant, since its lactose is degraded during fermentation. Other probiotic foods include fermented cabbage such as sauerkraut or kimchi and fermented soybean products such as miso or tempeh.
Other Benefits
In addition to their beneficial effect on the digestive tract, probiotics may also be of benefit to other systems. According to the Mayo Clinic, they may prevent or help treat vaginal or urinary tract infections, prevent or treat eczema, protect you from colds and flu or reduce symptoms of irritable bowel syndrome. Several clinical trials have examined the potential for probiotics to help treat disease. In one study, published in "Gastroenterology" in 2003, volunteers with an intestinal disorder called pouchitis took either a probiotic preparation or a placebo. Those who consumed the probiotics experienced a greatly reduced rate of episodes of pouchitis compared to those who took the placebo.
Recommendations
When consuming probiotic foods, do not subject them to high heat, because it may destroy the live cultures. Add the foods to your diet gradually to prevent gas and bloating. Probiotic supplements are also available from health food stores as capsules or tablets. They are generally considered safe and have few side effects. Discuss use of probiotics with your doctor or a dietitian to decide if they are appropriate for your situation.
References
- National Center for Complementary and Alternative Medicine: Ayurvedic Medicine An Introduction to Probiotics
- Natural News: Heal Your Gut with These Probiotic Foods
- USProbiotics.org: Probiotics Basics
- The Conscious Life: Top Probiotics Foods You Are Not Eating
- MayoClinic.com: Is it Important to Include Probiotics in a Healthy Diet?; K. Zeratsky R.D.
- "Gastroenterology"; Prophylaxis of Pouchitis Onset with Probiotic Therapy...; P.Gionchetti et al.; May 2003
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