Probiotics are healthy bacteria that can live in your gut. They may reduce your risk for diarrhea, fight off certain kinds of infections and relieve symptoms of irritable bowel syndrome. You can get them from nutrient-dense foods as well as from dietary supplements, and a qualified nutritionist can advise you on choosing the best sources.
Dairy Products
Yogurt and kefir, or fermented milk, are sources of probiotics. Look for products whose labels state that they have live and active cultures. Fortified dairy products provide bone-strengthening nutrients such as calcium and vitamin D, and they are natural sources of vitamin B12. Low-fat and fat-free products are healthier choices because they are lower in calories and saturated fat, which raise levels of bad LDL cholesterol in your blood.
Soy Products
Fermented soy products, such as tofu, soy yogurt, tempeh and miso, are healthy sources of probiotics, according to the University of Michigan Health System. Soy protein is a plant-based source of high-quality, or complete, protein, which means that it contains each of the essential amino acids that you need to get from your diet. Soy is rich in other essential nutrients, including potassium, calcium and dietary fiber, and its isoflavones may lower your risk for osteoporosis.
Probiotic Supplements
Probiotic supplements come in capsules, powders and granules, and the bacterial cultures in probiotic supplements may include Lactobacillus acidophilus, bulgaricus or casei, Bifidobacterium bifidum or Streptococcus thermophilus, according to the University of Maryland Medical Center. They are typically safe for most healthy individuals, but you may experience side effects such as diarrhea if you take high doses. They can interact with some medications. The safest course of action is to consult your doctor before taking any dietary supplement products.
Prebiotics
Prebiotics are not bacteria, but they are nutrients that can support the growth of probiotics. They have similar benefits to probiotics, such as lowering your chances of constipation and reducing the effects of diarrhea, according to the Mayo Clinic. You can get them from supplements such as fructo-oligosaccharide or inulin supplements, according to the Langone Medical Center. They are also in a variety of plant-based foods, such as flaxseed, artichokes, barley, bananas, onions, beans, garlic and oatmeal.
References
- Langone Medical Center; Acidophilus and Other Probiotics; May 2011
- Langone Medical Center; Fructo-Oligosaccharides (FOS); 2011
- University of Maryland Medical Center; Lactobacillus Acidophilus; Steven Ehrlich; June 2009
- University of Michigan Health System; Healing Foods Pyramid: Dairy; 2010
- Mayo Clinic; Prebiotics: What are They?; Katherine Zeratsky; October 2009
- University of Michigan Health System; Healing Foods Pyramid: Soy; 2010
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