Probiotics can be taken for a variety of reasons and they come in a variety of forms. Found in yogurt, milk, miso, soy and fortified products, probiotics are said to help digestion and offer protection from harmful bacteria. If you take them in supplement form, it's best to do so on a full stomach after a meal, though it typically will not hurt you to take them without eating.
What Are Probiotics
Probiotics are good bacteria that help fight off pathogens and disease-causing microbes. Although your body already has trillions of bacteria present, taking antibiotics can kill off the good guys and allow pathogens to invade. Probiotics help keep you healthy, but are also known for fighting irritable bowel syndrome, treating diarrhea and preventing yeast infections of the digestive and genital tracts.
Types of Probiotics
There are many different types of probiotics. CNN.com explains that the strains L. casei DN-114001, L. rhamnosus GG and L. acidophilus NCFM help boost immunity. L. rhamnosus GR-1 and L. reuteri RC-14 improve genital health, especially for resisting bacterial vaginosis and urinary and yeast infections. Bifidobacterium infantis 35624 and L. plantarum DSM9843 soothe irritable bowel symptoms. Additionally, there are probiotics for fighting eczema, preventing travel-related diarrhea and counteracting the effects of antibiotics. Whatever your reason for taking probiotics, read the pamphlet that comes with your supplement for the best advice on when to take it and with what.
Foods Containing Probiotics
While probiotic supplements are effective for treating specific issues, many foods already contain probiotics, and when added to your diet on a regular basis can provide similar benefits. Fermented vegetables like sauerkraut, beets, pickles and carrots have naturally occurring bacteria. Fermented dairy products like yogurt, hard cheese, cottage cheese and kefir also contain good bacteria. The positive side of eating your probiotics as opposed to taking a capsule is that you never have to worry about timing.
When to Take Probiotics
Francine Mondou, a microbiologist who specializes in probiotics, recommends taking probiotic supplements after a meal when your stomach is full. She reasons that after eating, your stomach is less acidic, maintaining a pH level of 4.0 to 6.0, while empty stomachs have a pH level of 1.5 to 2.5. Probiotic strains typically survive at least two hours with a pH of 4.0. Therefore, taking them on a full stomach increases the likelihood that the bacteria will stay alive and reach your intestines, which is where their benefits are generally realized.
References
- Dr. Ben Kim: When to Take Probiotics
- CNN.com; Best Cure for Stomach Troubles; Jessica Snyder Sachs; March 2009
- MayoClinic.com; Is It Important to Include Probiotics in a Healthy Diet?; Katherine Zeratsky, R.D., L.D.; April 2010
- Natural Bias; A Great Source of Natural Probiotics; Vin Miller; October 2009
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