Probiotics can help balance digestive system
Special to The Island News
When it comes to the microbiome in your gut, balance is the key to good health. And probiotics can help when that balance is thrown off by medical conditions, stress or the use of antibiotics.
Probiotics are types of bacteria referred to as “friendly bacteria,” as they are very similar to the organisms found in the digestive tract. They have been linked to health benefits including aiding in digestion, boosting immune function and helping fight harmful bacteria.
“Probiotics can be introduced into a healthy diet by consuming natural food sources such as yogurt. However, over-the-counter supplements have also become an option,” explains Kim Edwards, RD, CDE, a Beaufort Memorial registered dietitian and diabetes educator. “There are different reasons for choosing a natural food source over supplementation, and it is important to consider the pros and cons.”
Yogurt is the most commonly known source of probiotics and has been shown to have positive effects on digestion. Yogurts labeled as containing “live cultures” typically contain the common probiotic strain Lactobacillus.
“There are yogurts that are specifically branded as special digestive yogurts, but any yogurt that lists “live and helpful cultures” can be just as effective, as well as less expensive,” says Edwards.
In addition to yogurts, probiotics are found in other fermented foods including kefir (a fermented milk drink), sauerkraut (refrigerated, not shelf-stable), kimchi (made from fermented cabbage), tempeh and miso (both made from fermented soybeans), sourdough breads, pickles, and some soft cheeses, such as gouda.
Edwards emphasizes that eating these foods offers more than just the benefit of probiotics. They are a great addition to any healthy diet.
It is important to note that pasteurization kills bacteria, so any pasteurized products will not contain active probiotics.
Probiotic supplementation is another viable option for getting these healthy organisms, especially if someone is a picky eater or has issues with digesting these foods. These supplements contain high dosages of healthy microorganisms, and unlike the foods, they will list the specific strain(s) they contain.
Probiotics are not all alike. Each strain can be very specific in what it’s useful for. For example, one strain of Lactobacillus may be beneficial in fighting off a particular illness for which another strain of Lactobacillus would have no benefit at all. With supplements, the consumer is able to choose the particular strain that is specific to a health need. As with any supplement, it important to note that probiotic supplements do not require FDA approval before they are marketed.
Special considerations need to be met prior to introducing any probiotic increase into the diet. For the most part, it is safe to add any of the foods that contain probiotics into a healthy individual’s diet, although there can be risks associated with taking a supplement for someone with a compromised immune system.
“Especially for critically ill patients or the elderly, these supplements could do more harm than good,” says Edwards. “It’s important to let your physician and health care providers know of your plans of adding any type of supplements.”
