Probiotics are beneficial microorganisms that prevent and treat intestinal upset and infections. According to the National Center for Complementary and Alternative Medicine, probiotics are helpful in treating diarrhea and the symptoms of irritable bowel syndrome, preventing and treating female urinary tract infections, and treating certain infections of female genitalia. Some foods contain naturally occurring probiotics, or you can find it in over-the-counter dietary supplements.
Yogurt
Probiotics are similar to the beneficial bacteria naturally present in your gastro-intestinal tract. Lactobacillus and Bifidobacterium are the two most common strains of probiotics, though each strain may contain several sub-strains. According to the American Journal of Clinical Nutrition, yogurt forms the largest segment of probiotic products on the market. Not only do people perceive yogurt as a healthy food, yogurt presents optimal conditions for probiotic survival. Most brands of yogurt contain probiotics and advertise "Live & Active Cultures" on the product container.
Soy
Soy is a bean many people use as a meat substitute. Soy is high in fiber, low in polyunsaturated fat and contains many vitamins and minerals. Miso and tempeh are two soy products that contain probiotics. Miso is made from fermented soybeans, barley, brown rice or other grains, along with a fungus called koji. The Japanese use miso as a seasoning in soups and other hot dishes or as an alternative spread to butter. Tempeh is an Indonesian food that also comes from fermented soybeans. Enjoy boiled tempeh topped with soy sauce, or prepare it in a stir-fry in place of meat. Because of tempeh's firm consistency, you can also eat it as a vegetarian burger.
Fermented Food
Fermentation is a method of food preservation by which yeast breaks down sugar into carbon dioxide and alcohol. Many fermented foods such as pickles, sauerkraut and cheese contain probiotics and are located in the refrigerated foods section. When shopping for these foods, look for a label that reads "live cultures." Large quantities of fermented foods may cause digestive upset, so add them to your diet in small amounts. Alana Sugar, author of the Whole Story blog for Whole Foods Market, suggests eating 1 teaspoon daily and working your way up to ¼ to ½ cup.
Considerations
According to the National Center for Complementary and Alternative Medicine, research on probiotics is still in its infancy stage. Additionally, long-term use and the overall safety of probiotics have not been thoroughly tested, especially in regards to children, the elderly and those with pre-existing health conditions. Consult your physician to discuss the risks and benefits of taking probiotics in lieu of other conventional medicines to treat certain medical conditions.
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