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The Pros of Probiotics

The Pros of Probiotics

by Michele Biederman

In grocery stores, in TV and magazine ads, and even at the corner frozen yogurt shop, the advantages of beneficial bacteria are being touted. Many products claim to aid in ?healthy digestion? while others proclaim the positive effects on immunity. A trip down the dairy aisle to get your favorite yogurt can leave you cross-eyed with all the choices there are. Did I mention probiotics are in dietary supplements too? But you knew that.

Probiotic is a pretty new word, meaning ?for life.? According to a World Health Organization (WHO/FAO) expert panel on the topic, it is defined as ?live microorganisms which when administered in adequate amounts confer a health benefit on the host.? The live microorganisms are ?live and active cultures? in fermented dairy products like yogurt and kefir as well as the ones you find in pill and powder form. Their hosts are you and me. 

The gastro-intestinal or GI tract is home to more than 400 different species of bacteria. While some may potentially cause disease, a majority of these are non-pathogenic. In fact, people?s bodies are full of bacteria in the gut, in and on the skin and in other orifices. There may even be about 200 different bacteria in your mouth alone! Yuk? Not really, these friendly bugs are vital for proper development of the immune system, for protection against harmful microorganisms and for aiding in the digestion and absorption of nutrients. There are a plethora of studies suggesting how they can be used in not only the prevention of certain illnesses, but quite possibly in their treatment as well.

This micro city needs to be nourished and is essentially where the importance of prebiotics comes in. Prebiotics in the form of oligosaccharides can be found in good carbs such as fruit, legumes and whole grains. Some food manufacturers will add fructo-oligosaccarides to foods as a prebiotic. The marriage of these two, pre- and probiotics is synbiotics. 

Scientists have discovered the benefits of probiotics and prebiotics in the in the prevention and/or treatment of various medical conditions. These benefits include:

v     Alleviating diarrhea, especially that caused by rotavirus and possibly C. difficile (CDAD) and antibiotic-induced (AAD)

v     Increasing  the body?s resistance to infection such as H. pylori or upper-respiratory infections

v     Possibly reducing the severity or chance of relapse in the treatment of Inflammatory Bowel Disease

v     Potentially restoring cells of the intestinal lining especially in the case of ulcerative colitis or pouchitis

v     Reducing symptoms related to lactose intolerance

v     Possibly promoting the growth of healthy bacteria and reducing the conversion of bile into carcinogens, especially with the acidophilus strain

v     Strengthening  immunity with the regular intake of probiotics

v     Possibly improving mineral absorption and bone mineral content for good bone health

This brings us to the question of how to get these benefits with all the choices out there. For your prebiotics, that is straight forward: eat fruits, legumes, and whole grains.

For probiotics; pills, powders, and concentrated formulas offer huge numbers of specific strains that show promise in the treatment of certain conditions. On the other hand, fermented dairy products such as yogurt and kefir are good delivery vehicles as they increase chances of the bacteria?s survival to the intestine by buffering stomach acids and passing unscathed from exposure to fat-emulsifying bile. It can be mind boggling: one trip to a well-known grocery store presented me with at least 23 different choices in yogurt and yogurt drinks alone! Do you have that much time? 

First, if you have medical condition that can possibly benefit, seek the advice of your medical doctor and dietitian who can help you decide since the effects of one type of probiotic does not necessarily hold true for others. In the case of IBD, it is a combination of eight different strains that showed promise. A container of yogurt will usually offer two to four.

Secondly, although, it is rare to see someone become ill because of the use of probiotics, it is still an area to be wary of, especially if your immunity is compromised in any way. If you are an otherwise healthy individual and you would like to eat for healthy digestion, bone health, regularity and/or immunity, yogurt products can offer a nutritional punch with protein, calcium, and magnesium to name a few. Not all yogurts are created equal so look for ?live and active cultures? and avoid yogurt that has been heat treated after culturing. L. bulgaricus, S. thermophilus and L. acidophilus are the strains to look for.

If you want to save on calories, don?t like yogurt or just like the convenience of a supplement, consider products that have multiple strains and are packaged in a way that protects the life of your probiotics. This may be in the form of a refrigerated liquid or a capsule packaged in a blister pack. Whatever you decide, always remember to fuel your body with a diet rich in fruits, veggies, lean proteins and whole grains. Variety is key.

Sidebars:

1) History

It was in the 19^th century that Louis Pasteur revealed the importance of microorganisms in human life. Then in 1907, Russian scientist, Elie Mechnifoff found a connection between the long, healthy lives of Bulgarian peasants and their high intake of fermented milk products containing lactic acid.  Around the same time, a French pediatrician, Henry Tissier, identified a link between diarrhea in children and low numbers of a certain healthy bacteria. You may not be a Bulgarian peasant but the claims are rather appealing.

2) Yogurt can also be added to many places in your daily diet.

v      Substitute plain, non-fat or low-fat yogurt for one-third to one-half the mayonnaise normally used in coleslaw or tuna or chicken salads.

v      Use in the place of ice cream for smoothies or with your favorite dessert.

v      Marinate with yogurt and spices for a tender, juicy meat.  Mix plain yogurt with spicy mustard, curry  or chili sauce for a great dip.

v      Use plain yogurt as a base for vegetable and chip dips. Add your favorite seasonings, mix, chill and serve. 

v      Dress up a dressing by adding two or three tablespoons of plain yogurt per cup of vinaigrette dressing.

v      Cut the fat by substituting plain non-fat or low-fat yogurt for traditional sour cream on baked potatoes.

v      Cool down your favorite Mexican dishes with a dollop of plain yogurt, instead of sour cream.

Author?s Bio:

Michele Biederman, RD, specializes in weight management and bariatric nutrition. She consults for Dr. Helmuth T. Billy in Ventura, California, and can be contacted at thebandmd.com.