Pro Tips on Probiotics

Health Notes by Dr. Liz

September 3, 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!

You’ve most likely heard that bacteria live in and on you. In fact, you have 10 times more bacteria cells than human cells residing in your body (which, you could say, makes you only 10% human!). You may also know that having and maintaining a healthy population of bacteria inside and outside your body helps support good digestive tract health and may also play a significant role in avoiding obesity, certain immune-related diseases and even cancer. And according to microbiome specialists (folks who study human body–based bacteria), we all should be paying closer attention to consuming foods with live bacteria.

Simply meaning “for life,” probiotics are foods that help populate the body (primarily the intestinal tract) with healthy bacteria. These live, healthy bacteria occur predominantly in fermented foods, such as yogurt and cheese. According to both researchers and gastroenterologists, routinely eating these foods will boost the numbers of healthy bacteria in your gut, while overrunning the “bad” bacteria that may lead to GI disturbances and compromised immune system health.

Consider trying these top probiotic foods, and be sure to check the label to verify that they contain live cultures*:

Yogurt: Opt for the plain flavor so you receive more yogurt and bacteria (and less sugar) than with sweetened varieties.

Kefir: Another term for cultured milk, kefir typically contains a great variety of healthy bacteria strains and more total live bacteria than yogurt.

Cultured Cottage Cheese & Sour Cream: These can be high in fat, so use sparingly.

Buttermilk: Good, old-fashioned buttermilk, like grandma used to drink before bedtime, supplies friendly bacteria.

Soy Yogurt: This alternative to regular yogurt is a good option for those who avoid dairy.

Cheeses: Depending on the type of cheese and the process used to make it, cheese can be a source of active cultures and healthy bacteria.

Kimchi: A fermented Korean cabbage dish that may contain other veggies depending upon the variety, kimchi can be a rich source of active live cultures.

Sauerkraut: This is a German-style fermented cabbage dish that you can make yourself or purchase prepared.

Miso: A fermented soybean paste, miso can be added to soups or salad dressings to enhance flavor, as well as a source of healthy bacteria.

Tempeh: A fermented soybean that looks like a chunky cheese, tempeh works well in sandwiches and as a substitute for meat.

*Brands will vary as to what type of healthy bacteria strains are present, and how much bacteria they contain. Although there is no specific recommended dosage, consider including these foods on a regular basis.