Probiotics are beneficial microorganisms -- also called good bacteria -- that may have several health benefits. While research on the benefits of probiotics is ongoing, some evidence exists that probiotics help relieve and prevent digestive diseases. Among other benefits, probiotics can reduce the severity of childhood allergies and alleviate diarrhea and digestive upset in patients taking antibiotics, according to a 2008 report, "Probiotics, Prebiotics and Synbiotics," by M. de Vrese and J. Schrezenmeir of the Institut für Physiologie und Biochemie der Ernährung in Germany. Travelers who suffer from digestive upset and diarrhea may benefit from eating foods that contain probiotics. Probiotics naturally occur in many fermented foods and some manufacturers add probiotics to foods.
Dairy Products
Yogurt is familiar to most people as a good source of probiotics. Some brands contain more others. Acidophilus milk and some brands of cottage cheese also contain probiotics. Dairy products with live bacteria cultures will have the "Live & Active Culture" seal of the National Yogurt Association on yogurt or the words, "live culture" or "live active culture," on the label. Many manufacturers do not list which bacteria are present, but the most common are streptococcus thermophilus and Lactobacillus acidophilus or Lactobacillus bulgaricus. Cultured milk, called kefir, contains probiotics. Drinkable yogurt may also contain live cultured bacteria. Fruit smoothies made with live culture yogurt are another good source. Dairy products are stamped with expiration dates. The more a dairy product ages, the fewer beneficial bacteria survive. Pasteurization kills probiotics.
Fermented Foods
Fermented cabbage takes many forms, most of which contain probiotics. Sauerkraut, Korean kimchi, Central American cortido and French choucroute are all forms of fermented cabbage and all are rich in probiotics. Some commercial products are pasteurized, which destroys the bacteria, as does sodium benzoate, which is sometimes added to sauerkraut. Most shelf-stable sauerkraut is pasteurized. Unpasteurized sauerkraut must be refrigerated. Brine-cured olives contain high levels of lactobacilli, a probiotic, but most commercial products contain sodium benzoate and may be pasteurized. Fermented soybeans contain probiotics, too. Soy sauce, made from fermented soybeans and miso, a paste made of fermented soybeans and used in Japanese dishes like miso soup, are rich in probiotics.
Additions to Food
Manufacturers are adding probiotics to more and more foods, including cereals, granolas and granola bars, energy bars and other snacks labeled "healthy." Some juices have probiotics added to boost their nutritional value and specialty drinks and foods containing probiotics are readily available at health food stores. Foods with added probiotics are labeled as such to attract health-conscious consumers and new probiotic-enhanced products are being developed all the time.
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