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Probiotics: The Healthy Bacteria
 Jill K. Fulk, R.D., L.D.
Registered and Licensed Dietitian
American consumers have become familiar with products such as soap or hand sanitizer, which are designed to kill bacteria. But did you realize there are foods on the market now that not only contain bacteria, but tout their health benefits?
The next time you visit the grocery store or thumb through a magazine you might notice products claiming to "help strengthen the body's defenses," "help naturally regulate your digestive system" or "help kids stay healthy." Manufacturers can make these claims because of specific bacteria the products contain. You might have heard that "live and active cultures" in yogurt are helpful. What you might not know is these live and active cultures contain bacteria called 'probiotics' that may work together with substances found in common foods called 'prebiotics.' Studies suggest that probiotics and prebiotics contribute to our bodies' health.
Research shows probiotics and prebiotics might help keep the immune system healthy by maintaining the good bacteria in the intestine. They may also be beneficial in reducing symptoms of irritable bowel syndrome and lactose intolerance, and by shortening the duration of diarrhea.
Probiotics are live, microscopic organisms that help maintain the balance of organisms in the intestines and can provide health benefits when consumed in adequate amounts. Prebiotics are non-digestible substances that stimulate the growth of probiotics and help them thrive. Think of them as food for probiotics. Together, they are called synbiotics, and they work together in the gastrointestinal tract.
Probiotics are available in conventional foods (yogurt, some soy products and fermented and unfermented milk) and dietary supplements (capsules, tablets, powders, etc.).
Prebiotics are found naturally in foods such as whole grains, bananas, onions, leeks, artichokes, garlic and honey. They may help reduce risk of certain cancers, enhance calcium absorption, improve gastrointestinal health and boost the immune system.
Probiotics that are advertised in foods and nutritional supplements are typically of the Bifidobacterium and Lactobacillus species. Bifidobaterium is normally found in the colons of humans and animals, especially breast-fed infants.
- The Bifidobaterium lactis strain may be partly responsible for breast-fed infant's enhanced immune systems.
- Bifidobacterium infantis may reduce symptoms associated with inflammatory bowel disease and irritable bowel syndrome (bloating, cramps, gas, diarrhea).
- Lactobacillus bulgaricus and Streptococcus thermophilus are used in yogurt and help decrease lactose intolerance and may prevent diarrhea. Be sure the label on the yogurt says it contains live and active cultures.
- Lactobacillus rhamnosus GG (LGG) and Saccharomyces boulardii may help treat diarrhea associated with antibiotic treatment. Antibiotics sometimes destroy healthy bacteria while trying to kill unhealthy bacteria and sometimes diarrhea will result.
- Lactobacillus acidophilus may help decrease yeast infections.
- Lactobacillus casei may help reduce the incidence of cancer, specifically bladder cancer.
The government does not require manufacturers to list on labels the specific bacteria strain foods contain, but you can get this information by contacting the manufacturer. The American Dietetic Association reported in their position paper on functional foods that probiotics have been shown to improve gastrointestinal health. Also, prebiotics, especially fructans, may provide health benefits for cardiovascular disease, type 2 diabetes and intestinal infectious diseases. One way to ensure intake of these healthy bacteria is to eat a variety of fruits, vegetables and whole grains to increase prebiotics, while consuming one or two servings of dairy products that contain probiotics daily. Some examples include DannonTM yogurt products such as ActiviaTM, DanActiveTM, and Danimals XtremeTM; Silk Live!® soy yogurt; Kashi® ViveTM cereal; and Stonyfield Farms® yogurts.
Probiotics and prebiotics are considered safe because they are already part of the normal digestive system. However, you should always tell your doctor if you are using or plan to use a dietary supplement. A dietary supplement can be sold with very little or no research on its safety or effectiveness. The form that you buy at the store might not contain the same amount that was used in research. Like medications, dietary supplements might interact with other medications, or cause side effects or allergic reactions. Probiotics are generally well tolerated. The most common side effects are gas and constipation.
Pregnant and nursing mothers should only use probiotic supplements if recommended by their physician. Though some benefits have been seen with use of probiotics and prebiotics, further research is still needed.
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