Probiotics are big business these days. You can't walk into a supermarket or drug store without seeing probiotic pills lining the shelves. The World Health Organziation defines probiotics as beneficial bacteria essential to digestive function. Though naturally present in the human digestive tract, certain medications and health conditions can deplete your supply. Fortunately, expensive pills aren't the only way to get probiotics. You can also get them from food.
Dairy Products
According to the University of Maryland Medical Center, the most common and effective strain of probiotic bacteria is Lactobacillus acidophilus. Manufacturers sometimes add this strain to milk and other dairy products, especially yogurt. When shopping for these products, look for containers labeled “active yogurt cultures.” Refrigerate these products as soon as you get them home. Not only will this keep the milk from going bad, refrigeration prolongs the lifespan of the helpful bacteria.
Soy-Based Yogurt
If you're allergic to milk, lactose intolerant, or simply choose to avoid dairy products, the market has soy-based yogurts that make good substitutes. As with diary yogurt, you'll need to look for products containing active cultures and refrigerate your yogurt immediately upon purchase. Since soy-based yogurts tend to have a slightly oily consistency, you may want to mix in granola or use your soy yogurt to make smoothies.
Tempeh and Miso
If you don't like yogurt, or want to get even more probiotics into your diet, consider fermented soy products such as tempeh or miso. The University of Maryland Medical Center reports these foods are dietary sources of probiotics. Miso is a traditional ingredient in Asian soups, while tempeh takes well to marinading and then stir-frying, crumbling for use in tacos or chili, or as a protien source in sandwiches.
Don't Forget Prebiotics
While probiotics are the natural bacteria your digestive system needs, those bacteria – like all living things – have their own nutritional needs. Prebiotics, reports MayoClinic.com are naturally-occurring compounds probiotic bacteria require in order to grow and thrive. These are found in healthy foods such as berries, honey, garlic, bananas, leeks, and barley. Eat plenty of these to ensure your digestive bacteria get the food they need.
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