The idea of eating a few billion bacteria a day to keep you healthy seems almost absurd. When we think of bacteria we usually think of those harmful little microorganisms associated with illness. But in all actuality some bacteria are healthful. The bacteria that I’m talking about are Probiotics. Probiotics are live microorganisms (e.g., bacteria) that are similar to microorganisms found naturally in the human body. Probiotics allow healthy bacteria to thrive in the intestinal tract. These microorganisms are beneficial for gut health, but they aren’t just for those with stomach or digestive issues. Experts say that 70 percent to 80 percent of our immune systems are located in the gut, so a healthy gastrointestinal tract is important not just for our digestive systems but for our overall health as well. Probiotics also synthesize vitamins (particularly the B vitamins), improve immunity (approximately 60 percent of your immune cells are found in the intestine), decrease allergies (particularly in regard to skin reaction, such as dermatitis or eczema), may decrease the risk of developing dental caries, can speed recovery from bacterial vaginitis (vaginal infection), can lessen the problems associated with inflammatory bowel disease (particularly related to ulcerative colitis) and irritable bowel syndrome and help people suffering from diarrhea associated with antibiotic usage or acute illness.

There are several ways you can make sure you’re getting your fair share of healthy bacteria. Food of course is one way. Probiotics are found in fermented foods. Foods rich in probiotics are: Kefir, Yogurt (with live cultures), kimchi (a spicy fermented cabbage common in the Korean diet), dark chocolate (a good, high-quality chocolate), tempeh, miso, pickles, some soft cheeses (such as Gouda), sourdough bread, buttermilk, soy milk, olives, soy sauce and fresh sauerkraut.

You may also consider taking a probiotic supplement. Taking a probiotic supplements can be beneficial, but it’s important that you read the label. The more information there is on the label, the better. Ideally, the label will tell you the probiotic’s group, species and strain, and how many of the microorganisms will still be alive on the use-by date. Although some products guarantee how many organisms were present at the time it was manufactured, often it is less clear how many organisms are present when these products are actually consumed. Recommended dose range is 1 billion to 10 billion colony-forming units (CFU).

Only live microorganisms are classified as probiotics so avoid any that are not live. If the information on the label is unclear call the manufacturer to get your answer.

In order for probiotics to thrive they need help of prebiotics. Not all probiotics consumed will survive in the gut, so it’s important that you’re consuming prebiotics as well. Prebiotics come mostly from carbohydrate fibers called oligosaccharides. You don’t digest them, so the oligosaccharides remain in the digestive tract where they stimulate the growth of beneficial bacteria. Sources of oligosaccharides are found in fruits, legumes and whole grains. Foods that are highest in prebiotics are: chicory root, Jerusalem artichoke, wheat, barley, rye, flax, oatmeal, onion, garlic, leeks, legumes, asparagus, leafy greens, berries, bananas and honey.

Resistant starch is another way to help feed probiotics. Resistant starch is a type of starch that resists digestion and is fermented in the large intestine. This too assists in probiotic growth. Resistant starch can be found in many foods, but the foods with the highest amounts of resistant starch include oats, puffed wheat cereal, slightly green bananas, whole-grain breads, Italian and sourdough bread, legumes (beans and peas), cooked and cooled potatoes and yams, cooked and cooled rice and pasta (both whole-grain and refined grain), cooked plantains, corn flakes, rice cereal, potato chips, corn tortillas, barley and millet.

A word of caution: For individuals who are immunocompormised or have compromised gut integrity incorporating a probiotic supplement should be discussed at length with your medical doctor. And under no circumstance should you replace scientifically proven treatments with unproven products or practices.

 

If you have a nutrition question you’d like answered in this column send it to oconeenutrition@yahoo.com with “Question for the Breeze” as the subject title. Lisa Eisele, RD, CSO, LD, can be reached at 706-473-5801.