Probiotics (also called "good bugs") are defined by the World Health Organization as live micro organisms that, when administered in adequate amounts, confer a health benefit on the host. One of these benefits is changing or reintroducing bacteria in the intestine. Many foods contain probiotics, but the first one a person is likely to receive is breast milk, which protects a baby from infection.
Yogurt contains two common probiotics -- lactobacilli and bifidobacteria -- but there are many more. Other fermented dairy, such as kefir and some nondairy foods, also have these live cultures. Certain nondairy fermented foods are also rich in probiotics. They include sauerkraut (fermented cabbage), kimchi (Korean spicy cabbage), tempeh (a fermented soybean product), miso (fermented soybean paste) and soy sauce. While research is still new in this area, it suggests probiotic cultures may help keep your immune system healthy and help maintain the good bacteria in your intestine. However, you don't necessarily need probiotics to be healthy. These micro organisms may simply aid with digestion and offer protection from harmful bacteria, just as the existing good bacteria in your body already do.
"Prebiotics" are plant fibers that are food for probiotics. While probiotics are found in foods like yogurt, prebiotics are found in whole grains, bananas, onions, garlic, honey and arti chokes. In addition, probiotics and prebiotics are added to some foods and are available as dietary supplements. Inulin and chicory root fiber are two common prebiotics you may see on an ingredient label. Prebiotics may help with irritable bowel syndrome, Crohn's disease, colon polyps and leaky gut syndrome. Although more research is needed in the area of probiotics, there's emerging evidence suggesting that probiotics may help:
· Treat diarrhea, especially after treatment with antibiotics.
· Prevent and treat vaginal yeast infections and urinary tract infections.
· Treat irritable bowel syndrome.
· Reduce bladder cancer recurrence.
· Speed treatment of certain intestinal infections.
· Prevent and treat eczema in children.
· Prevent or reduce the severity of colds and flu.
It's believed that a balancing act within the human body can be thrown off in two ways. The first is by antibiotics, which can kill friendly bacteria in the gut, along with the unfriendly bacteria it's targeting. People may use probiotics to try to offset aintibiotics' side effects like gas, cramping or diarrhea. Similarly, some use them to ease symptoms of lactose intolerance, which is a condition in which the gut lacks the enzyme needed to digest significant amounts of lactose, the sugar found in milk. Lactose intolerance can cause constipation and gas in some people and diarrhea in others, and is thought to be linked to irritable bowel syndrome in some people. The second way that the balance can be offset is through "unfriendly" micro organisms, such as disease-causing bacteria, yeasts, fungi and parasites. Researchers are exploring whether probiotics could stop these unfriendly agents or at least suppress their growth and activity.
Side effects of probiotics are rare, and most healthy adults can safely add foods that contain prebiotics and probiotics to their diet. If you're considering taking supplements, check with your doctor to be sure that they're right for you. It is important to remember that most supplements are not regulated by the FDA or any other governing body. This means they may not actually contain what they say they do. Eating foods that contain probiotics and prebiotics is the safest way to get them in your diet. It is important to eat a varied diet, including foods that contain prebiotic fibers and those with live cultures such as yogurt. Yogurt is a great way to help fulfill your "three a day" of dairy recommended by MyPlate, the USDA's new food tool that replaced MyPyramid.
It is also important to do some research on the use of complementary and alternative medicine and to discuss the use of such things with your physician. The National Center for Complementary and Alternative Medicine Clearinghouse provides publications and searches of federal databases of scientific and medical literature. The clearinghouse does not provide medical advice, treatment recommendations, or referrals to practitioners. Information: nccam.nih.gov
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