What are probiotics?
"live microorganisms that, when administered in adequate amounts, confer a health benefit on the host" - National Center for Biotechnology Information (1)
As strange a it may sound, bacteria are very important to your health! Probiotics are food or supplements containing friendly bacteria. These live cultures are the same, or very similar to the microorganism that live in the human gut. A healthy GI tract is dependent on the amount and type of bacteria in your colon.
What are some of the potential benefits of probiotics?
Promote healthy immune function (2)
Can prevent diarrhea caused by infections or antibiotics (3)
Out compete undesirable microorganisms (4)
Works to relieve symptoms of irritable bowel syndrome (5)
Increases "Good" bacteria that are linked to a healthier body weight (6)
Regulates digestive function/assist with minor digestive issues (7)
Who can benefit from taking probiotics?
People who:
Have just taken a course of antibiotics,
had radio/chemotherapy,
suffer from IBS,
experience GI irregularity or reoccurring diarrhea,
or anyone who wants a more regulated & healthy GI tract!
Are they safe?
Probiotics are Generally Recommended As Safe (GRAS) by the FDA for healthy people. Ask a doctor if you are pregnant/breastfeeding, or immune compromised before introducing probiotics into your diet. Pregnant women should avoid soft/unpasteurized cheese in their diets.
Where can I find them?
Yogurt:
When choosing yogurt as a probiotic, look for the brands that have active or live cultures in their products.
Kefir:
This slightly sour fermented probiotic milk beverage is made by adding kefir grains to cow's/goat's milk.
Some cheeses:
Cheeses that contain probiotics are usually aged or made from raw, unpasteurized milk.
Sauerkraut:
This traditionally German food is made from fermented finely cut raw cabbage.
Kimchi:
Korean style fermented vegetables that often have a spicy kick!
Tempeh:
An Indonesian dish made by fermenting cooked soybeans and then forming this mixture into a dense cake.
Probiotic supplements:
Cultures of healthy bacteria in pill form. A large variety of different cultures and brands are available in most grocery stores and pharmacies.
Written by: Michelle Myers, DEP class of 2020
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC207122/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622781/
https://www.ncbi.nlm.nih.gov/pubmed/25588782
https://nccih.nih.gov/health/probiotics/introduction.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2886445/
https://www.sciencedirect.com/science/article/pii/S2444866416000064
https://www.ncbi.nlm.nih.gov/pubmed/19622191
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