 Feature Article: The Many Pros of Probiotics
Probiotics are one of the unsung heroes of supporting good health and a strong immune system! They are key to the health of the digestive system, where good immunity begins. As one of the most basic building blocks of health they should be considered for any person looking to maintain their health or improve it. Safe and effective, they are a normal part of your system! Each day the human body has to protect itself from the invasion of undesirable organisms and probiotics help us do this. Humans have regularly consumed probiotics in the form of cultured foods for thousands of years. Sauerkraut, yogurt, kefir, miso, natto, tempeh, green olives, coffee, chocolate, kimchee, vanilla, sourdough, beer and wine are just a few that are consumed world-wide. The Japanese, with their extensive consumption of cultured soy products like miso and natto, have the longest "healthy life expectancy" according to the World Health Organization, of any people on Earth. Americans, in contrast, are not even in the top 20.
Modern diets and the "convenience" of processed foods have robbed us of many of the probiotic nutrients we as humans traditionally consumed. The decline in the consumption of these types of foods has coincided with the rise in inflammatory diseases, allergies, obesity, digestive diseases, cancers, and other health problems. About $107 billion in direct health care expenditures are made annually on digestive diseases alone.
What Are Probiotics?
Probiotics literally means "For Life". The World Health Organization defines probiotics as "live microorganisms , which, when administered in adequate amounts, confer a health benefit on the host". In other words, they are the little friends that live within us that keep our digestive and genitourinary tracts functioning properly. Probiotics are synonymous with lactic acid bacteria, in all its various forms. Lactic acid bacteria is the "good bacteria" that lives in us and competes with pathogens for food, intestinal wall space, etc. A healthy colon should contain a ratio of 85% good bacteria to 15% bad bacteria at any given time.
Probiotics are fed by prebiotics, a fancy word for their form of food. Prebiotics come in the form of many plant foods like beet fiber and may also be included in health store probiotics in the form of inulin or other food sources. Prebiotics are important because they help the good bacteria (probiotics) reproduce and multiply.
An imbalance in the good bacteria in our systems can be caused by numerous things, chief among them the overuse of antibiotics, poor diet, birth control pills, hormonal changes, chronic yeast, bacterial or viral infections, excess sugar in the diet, and environmental toxins. When we refer to the overuse of antibiotics, we do not just mean your own use of antibiotics, but the multitude of antibiotics we are exposed to through the way our non-organic meats, dairy and eggs are made. This type of antibiotic use is much more prevalent than we know and may be causing our resistance to antibiotics and the development of "super bugs". Antibiotics literally means "against life" as they kill not only the bad bacteria, but also the good in our systems as well. As this happens, over time it literally makes us more susceptible to disease by virtue of killing the bacteria that helps us.
What Are the Health Benefits of Probiotics?
Probiotics have a positive effect on health in so many ways that it would be impossible to list all of the possible reasons that they may be used, but here is a sampling:
- Improve digestion of foods and alleviate digestive disorders
- Boost immune function
- Replenish "good" bacteria lost through antibiotic use
- Enhance the body's ability to make B vitamins
- Protect against food poisoning
- Reduce the risk of vaginal and urinary infection
- Improve absorption of nutrients
- Alleviate gas, bloating, diarrhea and constipation
- Help reduce cholesterol
- Enhance genitourinary health
- Are cancer-protective
Probiotics are used to treat digestive disorders such as leaky gut syndrome, irritable bowel syndrome, inflammatory bowel disease, peptic ulcers, indigestion, lactose intolerance, constipation, and diarrhea. Replenishing the good bacteria in the system can go a long way toward eliminating the bacteria that cause many of these issues, better digesting our food, and thus, improving nutrient absorption. Cultured bacteria also produces by-products that help with inflammation. Since many of our B vitamins are produced in the intestines, using probiotics can improve the synthesis of B vitamins that are so important to nerve function, thus reducing stress, a common irritant to many of these digestive diseases.
Probiotics can also have a very positive effect on genitourinary health. Certain strains of good bacteria help fight against the pathogens that cause many UTI's, candidiasis and other vaginal infections. Certain good bacteria can also be a source glutathione, an important agent in detoxifying the liver. Since the world is full of smoke, pollution and chemicals, our liver can use all of the help it can get in dealing with these toxins.
What Should I Look For In A Probiotic?
Many lactic acid bacteria supplements can be found on store shelves, but finding the appropriate one for you is a little more challenging. Make sure you select one from a reputable company that does independent testing and guarantees a certain level of live bacteria. Live bacteria is typically measured in CFU's (colony-forming units) and you will want your supplement to have at least between 2 and 5 billion CFU's to be effective. Supplements can be found with just a single type of lactic acid bacteria (most often lactobacillus acidophilus), or you can find multiple strains in one product. A common combination of bacteria is acidophilus and bifidobacterium as these two strains are well assimilated and primarily populate the upper and lower intestines, respectively. Other brands can be found with as many as 14 different strains, and those are more often used when issues become more complex, or when travelling overseas.
Probiotics can be found in refrigerated or non-refrigerate form. Refrigerated probiotics are typically more vital, but are not convenient for travelling or keeping at work, so some people opt for the non-refrigerated type. Both can be found in capsules, powder or chewable tablets. The capsules retain their potency the best, but powders are convenient for mixing into yogurt or smoothies, are helpful for delivery to infants or children and are great for those who cannot swallow pills. Chewables are typically in the children's section, but can also be helpful for older adults.
Glass packaging is preferable to plastic since plastic can be more porous and expose the probiotic to oxygen, causing it to degenerate. Glass is also more environmentally friendly from a disposability standpoint. Having a probiotic that contains a prebiotic is a plus so that the bacteria can feed and multiply. Probiotics can be found in non-dairy forms for those who have a sensitivity to dairy.
How Can I Choose a Probiotic That is Right for Me?
First and foremost you will want to decide what benefit you are looking for from a probiotic. If you simply want to promote overall health, have mild gas or bloating, get occasional nausea, or have undergone a course of antibiotics for a simple illness (options other than antibiotics are available), a good everyday probiotic with one or more strains of lactic acid bacteria is probably sufficient. Some good suggestions are:
- New Chapter's All Flora, one of the few whole food probiotics available
- Udo's Choice age-related probiotics, which replace bacteria typically deficient at different stages of life (including a safe infant formula)
- Kyodophilus, a good non-refrigerated brand
- Klaire Labs Vital Dophilus or Probiotic Complex, two good multi strain formulas that provide a good amount of CFU's
If you have a chronic digestive disease such as inflammatory bowel disease, GERD, irritable bowel, food allergies, etc. or an illness that potentially has caused a serious imbalance in your system (food poisoning, bursting of the appendix, chronic digestive issues, a parasite) or you need a probiotic for a specific purpose (a vaginal yeast infection) you may want to use a formula that has a high number of CFU's and/or provides targeted strains of lactic acid bacteria. Below are some suggestions:
Ultimate Flora--provides 50 billion CFU's in 10 different strains of bacteria and is a good remedy for chronic bowel issues, food poisoning and any other severe imbalance
Klaire Labs Pro-5-for those that need a high degree of support in re-colonizing the intestines. A blend of 5 strains at 25 billion CFU's
Culturelle--A high dose (10 billion CFU's) of a single strain of bacteria, L. rhamnosus, that is know to help with immunity, diarrhea, intestinal inflammation and food allergies
FemDophilus--Used specifically for vaginal and urinary tract health, it contains 5 billion CFU's of two strains known to colonize those areas, L. rhamnosus and L. reuteri
Sensitive Colon Support--Soothes the bowels and promotes healthy bowel functioning in a whole food base. Especially supportive for O blood types, who are prone to inflammation
Florastor--The world's #1 probiotic, it is actually a single strain yeast that is non-colonizing and non-pathogenic and is good for diarrhea, among other digestive disorders
So, in summary, let it be said that probiotics are extremely valuable in restoring the proper balance of good bacteria in our systems, thus alleviating a multitude of illnesses, both digestive and other. Just about anyone can benefit from probiotics since immunity starts in the gut and the digestive system is where we absorb all of the nutrients our bodies need to survive and thrive. Probiotics are a basic, everyday supplement that can deliver multiple benefits for the body on both maintenance and a recovery levels!
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