Posted on: March 10, 2008
Live Aid
Probiotics come in many shapes and sizes and are now being added to a wide variety of foods
By Anna T. Hirsh
CTW Features
The human body harbors about 100 trillion bacteria that live in constant, dynamic interaction with us and with each other. We often think that all bacteria are bad, but most microbes living within the intestinal track are not harmful – in fact, their presence actually aids in digestion, strengthens the immune system, fights disease and helps form nutrients such as Vitamin K. Probiotics are live microorganisms from external sources such as food, that, when eaten, add healthy bacteria to your intestinal tract.
Sounds good, but do we really need extra bacteria, or is the introduction of probiotics to food just a clever way to raise the price of a yogurt?
The answer is a little complicated.
Various studies have found that some people can benefit from ingesting probiotics. According to Mary Ellen Sanders, Ph.D., executive director of the International Scientific Association for Probiotics and Prebiotics in Centennial, Col., probiotics have been demonstrated to reduce incidence or duration of intestinal infections; decrease diarrhea caused by antibiotics; help travelers better cope with new bacteria; boost immune function; and improve the ability of lactose intolerant people to digest lactose, thereby allowing them to better tolerate dairy. Evidence also suggests probiotics might improve the symptoms of irritable bowel syndrome, and probiotic consumption by healthy people may better enable them to stay healthy, as observed in studies showing reduced absences from work or day care.
Often found in dairy or soy products, infant formula, juice, cereal, granola and chocolate bars and supplements, the most popular probiotics sold in the U.S. are the Lactobacillus or Bifidobacterium species, but Saccharomyces (a yeast) and S. thermophilus (a yogurt starter culture) are also common. These strains are also the most studied.
The problem is there are actually numerous strains of probiotics and they are not all created equal.
"There are many different types of probiotics and every strain does something different," says Sue Moores, R.D., a spokesperson for the American Dietetic Association, Chicago. "Not every yogurt has the same strains and the products aren't actually required to list them. You don't always know what or how much you are getting or if the products really contain the quantity they are claiming or can fulfill the claims they make."
Further, because probiotics vary so much and aren't currently regulated by the FDA, there is no standard recommendation for the quantity a person should consume in the first place. Sanders points out that a Procter & Gamble supplement called Align was found to be helpful in treating mild IBS at a level of 100 million microbes per dose, once a day, while a different supplement, VSL#3, provided the same treatment with 1.8 trillion microbes per dose, taken four times a day. For this reason, Sanders recommends that consumers do some research on the studies related to specific probiotic strains and dosages before purchasing a new product.
Once you've done a little investigation, Moores suggests wading into probiotic consumption much as you would with fiber.
"Probiotics help some people, but not others," she says, "and too much can lead to gas, bloating and discomfort, or actually irritate people who have IBS. Build up your intake slowly and keep in mind that it's better to have them a constant in your system rather than a spotty, ongoing appearance -- don't have two or three items one day and then nothing for a week."
It is also a good idea to consume plenty of the similarly named prebiotics, a type of non-digestible fiber mostly found in plant foods that works its way to the colon and feeds the beneficial bacteria. Prime sources include whole grains, onions, bananas and other whole foods.
"By and large, food is a better source than supplements," adds Moores. "Acid in the stomach can kill the fragile bacteria, but food wraps them in a protective coating."
If you do choose to take a supplement, however, make sure the pills have a special coating to help them get through the stomach acids and don't take them with a meal because food activates those acids for the purposes of digestion.
Either way, Moores is willing to say probiotics appear to do some good, but that they are not necessarily worth focusing on at this time. "We don't know enough yet," she says, "so people should be careful about how they spend their money on these products."
Sanders agrees. "People don't actually need probiotics,
" she says. "They are not an essential nutrient. There is no evidence at this time to make a claim that broad; right now it's just an emerging area of study, a hypothesis with limited data. We're not worried about people consuming them, and yet we don't know the extent of what they do and who they benefit."
But in the meantime, Sanders admits she is a big yogurt consumer. "It's where I get my beneficial bacteria at a price premium," she says. "Food is a no brainer for trying it out."
