Bacteria has such a bad reputation, but it’s important to remember that it’s not all harmful stuff. Some bacteria are actually good for you—specifically, the live, active microorganisms known as probiotics. You might have heard of them because they’ve been gaining popularity in health and wellness circles for more than a decade now.
Certain foods are hailed as being rich in probiotics, and there are supplements available on store shelves in pharmacies and health food stores. But is it worth all the hype? Well, yes and no.
Probiotics are healthy, but they might not be the cure-all that some consumers expect them to be. Furthermore, those consumers might not be getting quite the dose of probiotics they expect when they buy supplements right off the store shelf.
Back up, though. I’m supposed to be consuming bacteria?
That’s right. Probiotics help feed the gastrointestinal microflora that naturally exists in your digestive tract—the microflora that helps your body break down food, offset bad bacteria, and support your immune system.
The problem is that sometimes the bacteria in your gut aren’t quite present in the amount they should be. Maybe this is because your diet hasn’t been great, or maybe it’s because of a recent bout of illness. It could even be because you’re on an antibiotic, which will result in good bacteria being killed off just as much as the bad bacteria.
By ingesting probiotics, you can help set the balance of bacteria in your guy right again. Research suggests—but hasn’t proven conclusively—that this reset balance can prevent or treat digestive problems like diarrhea or irritable bowel syndrome, boost your immune system, offset inflammation, and alleviate your allergies.
You mentioned that these bacteria are sometimes found in food?
Specifically, fermented foods. When food is preserved via fermentation, bacteria convert the carbohydrates to alcohols and acids so that the food doesn’t spoil. This fermentation process also gives foods a distinctive pungent taste. More importantly, it promotes the growth of good bacteria.
You’re probably familiar with fermented foods like yogurt, sauerkraut, and pickles—these are all rich in good-for-you bacteria. Other less recognizable fermented foods include miso (a Japanese seasoning made from soybeans typically used in soup), kimchee (a Korean dish made of fermented vegetables), kefir (a type of drinkable yogurt), and tempeh (a patty made of fermented soybeans that’s popular in Indonesian culture).
Just as important as probiotics are those foods known as prebiotics—high-fiber foods that feed the microorganisms, thus contributing to the balance in your digestive tract. Prebiotic foods recommended by the Mayo Clinic are whole grains, bananas, and green vegetables.
But I can take a supplement?
In theory, supplements will have a higher concentration of probiotics than food will. But it’s not necessarily a reliable source. Some strains of bacteria die out in heat, moisture, oxygen, and even bright light. Because of this, certain brands of supplements state on their label that they should be kept refrigerated. In general, check the storage instructions on any probiotics you’re buying and pay close attention to the expiration date.
It’s also good to remember that dietary supplements aren’t tested and regulated the same way medicine is, and it’s up to the manufacturers to make sure their products do what they say they will do. Even if your shelf-stable probiotic says it can be kept at room temperature, some of its bacteria may have already died out—which means you’re not getting quite as many live, active microorganisms as you expect.
Anything else I should know?
For the most part, probiotics are considered safe, but people with sensitive stomachs could potentially experience mild digestive side effects such as gas. People who are immunocompromised could suffer serious complications and infections. You also don’t know how probiotics will interfere with other medicines you’re taking, so always check with your doctor before you start taking them or any other kind of supplement.
