Youve read about them; youve seen them in the food store; youve even seen Jamie Lee Curtis promoting them (which is usually followed by the Activia jingle being stuck in your head)! Whats the deal with probioticsand do they actually work?
The Basics
Probiotics are live microorganisms (in most cases, bacteria) that are similar to beneficial microorganisms naturally found in our intestinal tracts. Also known as "good bacteria," probiotics are available to us typically in the form of dietary supplements (tablets, capsules and powders) and foods (yogurt, fermented and unfermented milk, tempeh, miso).
Helping to keep intestinal linings healthy, probiotics aid in breaking down food and are believed to help regulate healthy immune response.
The Different Types
There are many different types of probiotics, but the two most common (and most researched) are Lactobacillus Acidophilus and Bifidobacterium Infantis.
Lactobacillus acidophilus is usually used to treat antibiotic diarrhea, yeast infections and urinary tract infections. It is undergoing research for its potential benefits in protecting against colon cancer and the adverse effects of chemotherapy and radiotherapy.
Bifidobacterium infantis is more known to help lessen the ailments associated with infantile diarrhea and the aiding in the digestion of dairy products. It also helps in the regulation of bowel function.
The Benefits
In addition to the aforementioned, acidophilous and bifidobacterium are touted as having a myriad of other benefits. To name a few:
-Aids digestion and suppresses disease-causing bacteria.
-Treats overgrowth of bad organisms in the gastrointestinal tract.
-Prevents and treats diarrhea, including infectious diarrhea. (Good for when travelling)
-Alleviates symptoms of irritable bowel syndrome and possibly, inflammatory bowel disease.
-Improves lactose absorption in people who are lactose intolerant.
-Enhances the immune response
-Aids the treatment of respiratory infections such as sinusitis, bronchitis and pneumonia
-Helps in treating high cholesterol.
-Improves immune response
The Side Effects
Probiotic side effects are rare, and for the most part, not very severe. If you do happen to experience the milder side effects, they usually go away without leaving any consequences. They are:
-Bloating
-Diarrhea
-Gas (attributed to cleansing toxins from the body)
-Problems with fungal infections (related to immune system weakening)
-Metabolism changes
Where Can I Get My Probiotics?
In short, anywhere. Now that big companieslike Dannonhave jumped on the probiotc train, its hard not to find probiotics at the grocery or health food store.
Activia and DanActiv, the most well-known probiotic yogurts, contain bifidobacterium.
According to Dannon: Activia, with the unique probiotic culture called Bifidus Regularis (Bifidobacterium lactis), works in your gut to help regulate your digestive system by helping with slow intestinal transit. [Also,] it is shown in several clinical studies to help naturally regulate your digestive system, which for many women means it can help with your occasional irregularity, or when you are feeling a bit sluggish.
Well, we know one things for sure, bifidobacterium isnt unique. So, is this just a marketing ploy from Dannon? Or does Activia really work? After all, its good enough for Jamie Lee.
Last year, Dannon Co. settled a false-advertising lawsuit, agreeing to set up a $35-million fund to reimburse consumers who bought its Activia and DanActive yogurts due to advertising health benefits that didnt exist. (P.S. All yogurts have probiotics.)
Capsules of acidophilius and bifidobacterium are available anywhere from your health food store to Target.
Should I Take Probiotics?
Taking them while travelling to prevent diarrhea or when you are on antibiotics is a good idea. Taking them everyday is your choice. If you decide to, great. Like we said, there really arent many pitfalls to ingesting them. You dont necessarily have to, though. A diet rich in fruit (particularly grapefruit) and vegetables will equip you with naturally occurring healthy bacteria and will also provide a good supply of fiber for those bugs already living inside you to feast on.
Other regular (no pun intended) foods that naturally contain probiotics are sauerkraut, kim chi, kefir and buttermilk.
If you decide to take the probiotic plunge, a recommended dose for maintenance or preventive purposes, would be between 1 billion organisms two or three times weekly. For other purposes, like fighting an intestinal infection, an effective dose would be 5 billion to 10 billion organisms two or three times daily.
Probiotics have made quite the splash on the health food scene in recent years. Americans' spending on probiotic supplements has nearly tripled from 1994 to 2003. Offered in a variety of ways, probiotics seem like a simple way to reap simple benefits. Are you willing to give them a go?
Nicole Fabian is a writer living in Brooklyn, New York. She is the assistant editor of ThirdAge.com.
