U MAGAZINE

Having live cultures in your diet seems to be a pretty big deal these days, so what is the craze all about?

It probably has something to do with the ever-expanding list of health benefits to probiotics. Reputed to help in the treatment of skin conditions, gastro-intestinal issues and irritable bowel syndrome, regular consumption may even prevent conditions such as bladder cancer and other serious illnesses.

The term probiotic generally refers to live bacteria that are ingested in order to restore beneficial bacteria to the body. And doing so is important, said Lori Brizee, a registered dietitian with Central Oregon Nutrition Consultants.

“Eat foods with probiotics in them on a regular basis,” said Brizee, adding that this is especially crucial after taking a series of antibiotics.

The beneficial microorganisms — also referred to as ‘good bacteria’ —found in the human gut can be depleted after taking antibiotics and need to be repopulated as soon as possible to prevent other health issues from creeping up. These beneficial bacteria scare off pathogens, improve immune function, aid digestion and prevent gastro-intestinal problems.

“I would recommend probiotics to almost anyone,” said Dr. Laura Staver, a licensed naturopathic physician at Northwest Crossing Chiropractic and Health Center in Bend.

Staver regularly uses probiotics to help patients improve their immune system and for gastro-intestinal system support and to detoxify. Probiotics neutralize and inhibit dietary toxins and infectious organisms in the digestive system, she said.

“I consider the health of my patients’ gastro-intestinal system to be very important, particularly because it can enhance certain receptors, like serotonin, which help your body’s nervous system,” said Staver.

And there are many more potential benefits to regular inclusion of probiotics. Brizee cited emerging studies that suggest regular consumption of probiotics may improve immune response in those with respiratory infections and may help prevent obesity as well as preventing types of diabetes caused by being overweight. And for the roughly 1 in 5 people with irritable bowel syndrome, promising evidence shows probiotics are the way to go.

Probiotics may also help ward off certain cancers, such as colon cancer.

“When you take probiotics from food or supplements, you may be helping to inhibit carcinogenic activity in your digestive system,” said Staver.

“There’s not really a downside (to probiotics),” said Brizee.

How to use probiotics

Yogurt is probably the most widely eaten food source of probiotics. For those without lactose intolerance, it is a good choice because of the protein and calcium that it provides. But yogurt is just one of the myriad of fermented foods that can deliver live cultures, including kombucha tea and sourdough bread (for a list of other foods with live cultures, see “Beyond Yogurt”).

Foods with probiotics have different strains of beneficial bacteria, so eating a variety of such foods is best, in order to get those different strains. There are also benefits to eating probiotics in combination with other foods, specifically those that deliver prebiotics, found in foods such as whole grains, bananas and onions. In fact, the probiotics thrive best when prebiotics are present, as they create a probiotic-friendly gut environment.

When selecting foods with probiotics, Brizee cautioned that you should read nutrition labels — just as you would with other foods — to ensure an overall healthful diet.

“If buying sugared yogurt, compare (the yogurt) and buy one with less than a tablespoon of sugar per cup,” said Brizee. “Better yet, buy the plain yogurt and add a teaspoon of sugar or honey, or even fresh fruit.”

Probiotics are also available in supplemental form, but Brizee recommended doing your research to find brands that really do deliver what you think you are getting before purchasing. There are also certain “condition specific” probiotics supplements that guarantee specific counts of specific strains associated with certain health conditions.

Staver treats clients with dietary restrictions with supplements and recommends higher doses, with 20 to 25 billion colony-forming units per day for adults. As with all supplements, it is important to take them in combination with a well-balanced diet and to talk with your medical or naturopathic physician before taking them, said Staver.

Currently, the Department of Agriculture has not issued any guidelines for the quantity of probiotics that people should include in their diet. But, said Brizee, there is one group that should be cautious about ingesting probiotics at all. Those who are immunocompromised should first talk with their physician before adding probiotics to their diet, she said. Immunocompromised patients include anyone with AIDS, those undergoing cancer treatment or recovering from an organ transplant.

But for the general population, said Brizee, probiotics do seem to have many positive health effects.

“I certainly make sure I’m eating them regularly,” said Brizee.