Probiotics

Health Notes by Dr. Liz

January 12, 2016

Please note that this is an older article. Any products or services pictured or described may have changed or may no longer be available. Thank you for visiting!

Have some pressing probiotic questions? Nutrition expert Dr. Liz Applegate answers all your questions so you, too, can be a pro on probiotics!

What exactly are probiotics?

The term “probiotics” means “for life,” indicating that the food contains live bacteria. The Food and Drug Administration—the government agency that regulates food labels and claims—does not have a set definition for probiotic food products and dietary supplements.

What kinds of foods include probiotics?

Many foods (usually fermented) contain probiotics. Bacteria used in fermenting dairy to create cheese, yogurt, kefir and the like remain in the food as long as it isn’t pasteurized after fermentation. Some vegetables like cabbage are also fermented to make sauerkraut or kimchi, which may contain live bacteria. Some specialty products such as wellness bars, unique ready-to-eat cereals and dietary supplements also contain live bacteria.

How can I tell if a food has probiotics?

The packaging will tout that is has probiotics or live cultures. Read the ingredient label for bacteria names like Lactobacillus acidophilus and Bifidobacterium lactis, a few of the healthy bacteria strains that help keep your digestive health optimal.

How do probiotics help your digestive and immune systems?

Our bodies contain literally trillions of bacteria that live mostly in the intestines, specifically the colon. These bacteria establish a “city” of sorts with many different “neighborhoods” of friendly (healthy) and non-friendly (harmful) bacteria types. Your immune health depends upon the friendly bacteria outnumbering the bad neighbors.

According to research, the healthy bacteria help maintain the proper balance of immune substances called immunoglobulins that may keep colds, flu and even yeast infections at bay. The friendly bacteria strains produce compounds that strengthen the immune system, as well as acting as a physical barrier to harmful pathogens that we are routinely exposed to through food and our environment. Scientists view the intestinal tract as the first line of defense against illness so maintaining ample friendly bacteria ultimately keeps you well.

How might healthy bacteria balance be disrupted in our bodies

Studies suggest that use of antibiotics (especially extended doses), poor sleep, emotional and physical stress along with poor eating habits may compromise the types and amounts of healthy bacteria in the intestines and elsewhere in the body.

How much probiotic should be eaten for health benefits?

Currently there are no specific recommendations made by health organizations like the USDA to consume probiotics daily as research hasn’t clearly identified how much and what types of probiotics are beneficial. Given that our diets have become void of live bacteria over the past several decades, scientists in the probiotic field of research and health promotion feel that routinely consuming cultured and fermented foods may well benefit intestinal tract and immune system health, and have other benefits like control of chronic ailments such as diabetes and heart disease.

Many probiotic foods are also good sources of nutrients like calcium, vitamin D, protein and other essential vitamins and minerals. Read the nutritional label for specifics on any given food.