What's the deal with probiotics?

Chances are, you've seen the "probiotic" label on products in the dairy case and in advertisements touting supplements. But is there a real health benefit behind the label or is it just another flashy word meant to get us to spend?

Benefits of Bacteria
Probiotics are simply "healthy bacteria that we can consume and have been thought to equalize or balance the [harmful] bacteria in our gut," says Ilana Strauss, MS, RD, and CDN. When these living microrganisms are introduced to the body, they can improve digestion and reduce inflammation. Therefore, people with inflammatory diseases, Crohn's disease, or digestive problems, should consider adding probiotics to their diets, Strauss says.  Probiotics have also been thought to improve immune function, although research into their cancer-fighting properties is still in the early stages.

Cleanliness and Your Gut
Probiotics occur naturally in our bodies, but in a world of antibacterial soaps and packaged foods, we may be missing out. Processed and shelf-stable foods contain antibacterial preservatives that not only eliminate all bacteria from the food, but also from our gut when consumed.  Antibiotics don't discriminate between what's bad and what's good for you when it comes to bacteria. "It's best to think in terms of 'live food, live body.' You’ve got to give your body the balance that it needs in terms of this kind of healthy bacteria," Strauss says. 

Should You Take a Supplement?
Because the Food and Drug Administration doesn't regulate probiotics and supplements, it makes it quite difficult to navigate the different probiotic products available. There are billions of strains of probiotics and each one has a different effect on the body. One of the most common is lactobacillus, which comes in various strains and can be found in dairy products. Lactobacillus can contribute to reducing diarrhea and fixing lactose allergies, although, again, there are many different strains. Just because a product contains lactobacillus doesn't mean it contains the right strain for your body. 

So how can you know? For the general consumer, Strauss recommends looking for a probiotic supplement rich in colony forming units (CFU), which indicates how much bacteria is contained in the product.  Look for products with one billion CFU, minimum. (Most products contain more than that.) Avoid purchasing probiotic products like powders, which may contain dead bacteria that don't have the same benefits as live bacteria. Look for something that also includes "prebiotics," which are food for the probiotics that help the live organism thrive.  

If you'd rather get your probiotics from meals not pills, try adding fermented foods to your diet. Sauerkraut, kimchi, miso, and kefir all have naturally occurring probiotics. If you're a yogurt lover, look for one that advertises CFUs and prebiotics. Strauss cites Dannon Activia as a good live probiotic yogurt. Apples, root vegetables, Jerusalem artichokes, onions, garlic, honey, and bananas all contain prebiotics. 

Unfortunately for the consumer, probiotics aren't yet regulated by the FDA, although yogurt companies have been pouring in a lot of money into research, development, and regulation, Strauss says.

The Bottom Line
While it's still early into our understanding of probiotics, their strains, and their effects on our bodies, research has shown its benefits for digestion, inflammation and general health. Eating a nutrient-rich, balanced diet that includes foods with pre- and probiotics will help your body stay healthy and regulate your digestive system. If you have a weakened immune system or are pregnant or elderly, consult your doctor before you start taking probiotic supplements, Strauss advises.