It may sound strange, but your body is full of bacteria that are actually good for you. These healthy bacteria, known as probiotics, live in your intestinal tract and promote digestion and immunity, according to dietitian Katherine Zeratsky of the Mayo Clinic. Probiotics are also present in certain foods and supplements. Many people find that ingesting probiotics regularly helps with digestive problems. If you're considering a probiotic regimen, talk with your physician.
Benefits
Probiotics have been found useful in treating diarrhea, irritable bowel syndrome and Crohn's disease, according to Harvard Medical School. These live bacteria seem to strengthen immunity as they fight off harmful bacteria that can cause illness, including digestive problems. Digestion problems are sometimes difficult to treat medically, so probiotics are often a natural way to calm gastrointestinal distress and prevent flareups.
Food Sources
Probiotics are found naturally in fermented foods. Some yogurts are especially rich sources. Commercial yogurt must contain 100 million healthy bacterial organisms per gram to be labeled as offering beneficial live and active cultures, according to Michigan State University's dairy review. Because some manufacturers pasteurize their yogurt, thereby killing all the beneficial bacteria, checking labels is essential. Other probiotic sources include buttermilk, kefir, miso, tempeh and sour cream, but, again, check the labels.
Supplements
Not everyone enjoys the distinctive sour taste of fermented foods, so probiotic supplements are also widely available. You can find probiotic supplements in freeze-dried capsules, powders or granules, all of which should be refrigerated for freshness and best results. According to the University of Maryland Medical Center, the appropriate dosage of probiotic supplements varies but may range from 1 billion colony-forming units per day for diarrhea up to 15 billion units per day for general intestinal health.
Considerations
As with any other supplementation, talk with your physician before using probiotics to treat any digestive issue. While generally considered safe, probiotics can cause problems for some people, particularly those with compromised immune systems and artificial heart valves, according to the University of Maryland Medical Center. Your physician can evaluate the pros and cons of probiotics for your digestive health and determine the correct dosage if appropriate.
References
- MayoClinic.com; Prebiotics: What Are They?; Katherine Zeratsky, R.D., L.D.; October 2009
- Harvard Medical School Family Health Guide; Health Benefits of Taking Probiotics; September 2005
- Michigan Dairy Review; Get Some Culture: Eat Yogurt; Zeynep Ustunol; July 2008
- University of Maryland Medical Center; Lactobacillus Acidophilus
