Probiotics have been popular for many years. As they increase in popularity, there are more and more interesting research results related to probiotics. For example, probiotics can improve the immune system and reduce the risk of obesity. However, a lot of these findings are just initial studies, and the long-term benefits of probiotics are still unclear. This article discusses the potential health benefits and side effects of probiotics based on present credible scientific research.
The root of the word probiotic, "pro" and "biotic," comes from the Greek word meaning "for life." Probiotics are live microorganisms, a type of good, healthy bacteria. This healthy bacteria is naturally found in the human body and can also be found in some foods and supplements. The right bacteria in the right places can have a lot of health benefits like promoting a healthy digestive system and helping prevent and treat some illnesses. In 2013, the International Scientific Association for Probiotics and Prebiotics (ISAPP) organized a meeting to re-examine the concept of probiotics. They defined probiotics as "live microorganisms that, when administered in adequate amounts, confer a healthy benefit on the host."
There are two main groups of probiotics: lactobacillus and bifidobacterium. Lactobacillus is the most common probiotic. It normally can be found in yogurt and other fermented foods. It might help with diarrhea and lactose intolerance. Bifidobacterium is mostly found in dairy products. It might help improve irritable bowel syndrome (IBS) and some other gastrointestinal conditions.
Who can benefit from taking probiotics?
Newborn by cesarean section, preterm newborn and low birth weight newborn: This group of newborns normally have less than optimal immune systems and lower levels of gut microflora. Probiotics can help these newborns promote their immune system and healthy development.
Elderly people: Bifidobacterium will decline in the human body as it ages. If elderly people consume appropriate amounts of probiotics daily, it helps maintain a healthy balance of bacteria in the digestive system.
People with gastrointestinal disease and other medical conditions: When people have infectious diarrhea, antibiotic-associated diarrhea, IBS, ulcerative colitis, nonalcoholic fatty liver disease and necrotizing enterocolitis, they are more likely having imbalanced gut bacteria. Probiotics can help with the regulation of gastrointestinal motility and maintenance of gut barrier functions.
Patients who receive chemotherapy, radiation and antibiotics: The medical treatments this group receives kills a lot of good bacteria, leading to an imbalance of bacteria in their bodies. Probiotics can help them rebuild the healthy balance between good and bad bacteria.
There are a lot of foods that contain probiotics, especially fermented foods. Most bacteria are produced or added through the fermentation process. You can buy foods that are already fermented or ferment them yourself. These foods include yogurt, kimchi, sweet acidophilus milk, miso, tempeh, sauerkraut, aged soy cheese, sourdough bread and sour pickles. In addition to food products, there are also many probiotic supplements available in the market. According to the FDA, probiotic supplements have been regulated as foods and not medications, so makers of probiotic supplements don't have to prove their products are safe or working. Therefore, there is also no regulation about the dosage of probiotic supplements. They only recommend reducing the dose if consumers appear to have bloating, gas or other uncomfortable symptoms. You might want to ask your doctor for more information when you decide to take probiotic supplements.
Things should know about consuming probiotics
When you consume probiotic supplements, foods and beverages, the amount of live microorganisms will be reduced to half after going through your gastric acid and bile. In addition, the proper storage and temperature also affect the quality of probiotics products. Therefore, the health benefits of consuming probiotics probably won't show as obviously as manufacturers advertised.
Overconsuming probiotics could potentially mess up the normal balance of bacteria in your body, especially for those with weaker immune systems. Over-introducing new bacteria to sick people might cause new infectious disease and worsen present symptoms.
In fact, foods can be automatically fermented via gastrointestinal tack after consuming, which can also produce a certain amount of good bacteria. So, healthy people don't require extra probiotics, and the human body can adjust the balance of bacteria dependent on the body's needs.
Probiotics have many potential health benefits, but if you misuse them, they can cause some unexpected side effects. As a dietitian, I always recommend that my patients and clients consume supplements only when they need them and seek professional advice before using any type of food supplements.
Lu Anderson is a clinical dietitian with a master's degree in medical nutrition from Saint Louis University. She works as a clinical dietitian at St. Mary's Hospital in Jefferson City and Audrain, including both inpatient and outpatient services to help people with a variety of illnesses learn how to use food to improve their symptoms and quality of life.
NUT AND BERRY PARFAIT
Makes: 1 serving
1 cup nonfat plain Greek yogurt including probiotics
1/4 cup fresh or frozen raspberries
1/4 cup fresh or frozen blueberries
1/4 cup sliced almonds, toasted if desired
2 teaspoons honey
Layer yogurt, berries and almonds in a bowl, glass or jar. Drizzle honey on top.
Make Ahead Tip: Cover and refrigerate for up to 4 hours.