Probiotics are bacteria and other microorganisms that can be beneficial to health and wellness. Many people have recently started seeking probiotic foods to help regulate their intestinal flora and promote intestinal health. According to the National Center for Complementary and Alternative Medicine there is "limited evidence" supporting some uses of probiotics -- but there is promising evidence on the utility of proboitics in treating conditions like diarrhea and irritable bowel syndrome. For these reasons, many consumers are looking to add more probiotics to their diet. Several foods are currently available on store shelves containing probiotics.
Yogurt
Yogurt is made by culturing milk with bacteria. The different bacterial strains used give yogurts their specific textures and flavors. Several yogurt manufacturers have started including probiotic strains of bacteria into their yogurt cultures. These products include Activia, YoPlus and DanActive. Yogurts that are designed to promote probiotic health say "live culture" on the label and may list the bacteria used.
Non Dairy Products
Miso and tempeh are made with live bacteria, as are some juices and soy beverages. There are also several drinks known as kefir, that are made by culturing liquid with bacterial strains. While the most popular version of kefir is made with milk, it can also be made with water and apple juice.
Strains
Several bacterial strains have been examined for their probiotic benefits. These strains usually come from two groups of bacteria called Lactobacillus and Bifidobacterium. Common strains of bacteria included in probiotic foods include Lactobacillus acidophilus and Bifidobacterium bifidus. Probiotic products often list the strains they contain on their nutrition labels.
Proper Dosage
Lactobacillus products used in various studies contain anywhere from 1 to 10 billion living organisms and contain varying strains of Lactobacillus. Therefore, the optimal dosage depends on the bacteria strain ingested and the condition it is intended to treat. These doses were given orally. Since dosages in foods can vary, it is best to consult with your physician about the specific food you are considering in order to begin probiotic therapy.
References
- harvard Medical School Family Health Guide: Health Benefits of Taking Probiotics: September 2005
- "the New York Times": In Live Bacteria, Fod Makers See a Bonanza: Andrew Martin: January 2007
- National Center for Complementary Medicine; An Introduction to Probiotics:
- MayoClinic.com; Probiotics: Bacteria That Offer Health Benefits; June 2009
- MedlinePlus: Lactobacillus: July 2011
