Probiotics are live microorganisms similar to those "good" or beneficial bacteria normally found in the digestive system. This beneficial bacteria is important not only in nutrient absorption but also for both healthy digestion and a healthy immune system. Research suggests eating foods that contain probiotics may improve certain illnesses, offer protection against disease, and improve or boost overall health.
Health Benefits of Probiotics
In addition to promoting healthy digestion and boosting immunity, studies show probiotics may:
- lower cholesterol
- regulate hormones
- reduce symptoms of Irritable Bowel Syndrome (IBS)
- relieve symptoms of thrush
- prevent eczema in children
- shorten the duration of diarrhea
- prevent and treat vaginal yeast infections
- decrease risk of certain cancers
Food Sources of Probiotics
Although yogurt is typically the first food thought of when thinking about probiotic food sources, there are many foods that contain probiotics. Although dairy products such as yogurt, kefir, and cottage cheese are some of the best food sources of probiotics, other foods that contain probiotics and boost beneficial bacteria include:
- sauerkraut
- pickles
- wine
- sourdough bread
- miso
- tofu
- tempeh
- tamari
- soy yogurt
Prebiotics Boost Beneficial Bacteria
Another way to boost healthy bacteria in the body is to consume foods that contain prebiotics. Prebiotics such as fructo-oliogsaccharides (FOS), inulin, and polydextrose (an indigestible carbohydrate) stimulate the growth of beneficial bacteria. Bananas are one of the richest sources of FOS. Other food sources of prebiotics include:
- barley
- garlic
- fruit
- onions
- soybeans
- whole grains
- honey
- leeks
- fortified foods and drinks
Probiotic Supplements
Many adults choose to take probiotic supplements. Since FOS promotes rapid growth of healthy bacteria, it's important to either purchase a probiotic supplement that also contains FOS or purchase a separate FOS supplement.
While supplements offer convenience and ensure adequate amounts of prebiotics and probiotics are included in the diet, consuming foods that contain prebiotics and probiotics offer added nutritional benefits since these foods also contain many essential vitamins and minerals that can boost overall health. Those who are considering adding a probiotic or prebiotic supplement to their diet should first consult with a physician as research is still needed about the side effects of probiotic and prebiotic supplements. Those with a compromised immune system should use caution when taking a probiotic or prebiotic supplement.
References:
Duyff, R. (2006). American Dietetic Association Complete Food and Nutrition Guide. Hoboken: John Wiley & Sons, Inc.
Holford, P. (2004). The New Optimum Nutrition Bible. Berkeley: Crossing Press.
Magee, E. (2009). Answers to Your Questions About Probiotics. Accessed November 15, 2009 from WebMD.com.
MedicineNet, Inc. (2007). Probiotics. Accessed November 15, 2009 from Medicinenet.com.
Picco, M. (2008). Probiotics: What Are They? Accessed November 15, 2009 from MayoClinic.com.
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