Q: I have been reading in magazines about good bacteria in foods and pills that are good for your health. Is there any truth to this?
A: It's quite surprising to us that these supplements have not taken off like other supplements on the market. There is so much that we do not know about many of the dietary supplements available on the store shelves, and yet they sell like hotcakes. These good bacteria, better known as probiotics, seem to have a more promising outlook, particularly for treating diarrhea and possibly for their immune and anti-allergy benefits. In fact, not having enough of these bacteria in the intestinal tract can be problematic.
The word probiotics comes from the Greek language and means "for life." Although the exact causes for the decrease of these bacteria in our bodies over the years have not been identified, many researchers believe they are factors in our modern lifestyle.
There are more than 100 trillion bacteria (more than 400 different types) living in your gastrointestinal tract. While some cause disease, others promote health. Some of these benefits include making the intestinal tract acidic so that the "bad" bacteria can't survive and competing with the bad bacteria for nutrients and space in the intestinal tract. Probiotics claims include the ability: 1) to enhance the immunity of the intestines by producing antibacterial compounds; 2) to decrease the number of the ulcer-causing bacteria, H. pylori; and 3) to relieve constipation.
In addition, a study has shown that probiotics added to infant formula reduced eczema, a skin rash, in 50 percent of children. Other studies on children have revealed that it can cut down on milk allergies. Preliminary studies also suggest it may relieve constipation and reduce the inflammation of the large intestine associated with Crohn's Disease.
Probiotics may help a person to avoid traveler's diarrhea and diarrhea that is caused when taking antibiotics. Some practitioners suggest starting a probiotic supplement when starting antibiotics and a few days before traveling, if you are prone to diarrhea.
There are a variety of probiotics, and each has a different role in promoting good health. For example, Lactobacillus johnsinii may help to reduce ulcer-causing bacteria, while Lactobacillus casei may reduce diarrhea. For some health issues, one or more of the organisms may work together to have a beneficial effect.
The next question is: Are they safe? Adverse effects are rarely seen, even in people who have a compromised immune system, such as the elderly, premature infants, AIDS patients and those with inflammatory bowel disease.
A word of caution: Those who are severely immuno-compromised and those with blood infections should check with their health-care provider before taking probiotics. On rare occasions, it has been linked to infections of the lining of the heart and heart valves. When starting a probiotic, you may experience gas and bloating, which should decrease with time. If a supplement causes any unusual side effects, such as diarrhea or constipation, stop taking it. Another probiotic bacterium may not cause these same reactions. As with any supplements or medications, what works for one person may not work for another.
If you eat fermented foods such as sauerkraut and miso (a soy product) and cultured dairy foods such as yogurt and kefir, you have eaten probiotics.
To obtain the quantity needed for health benefits, you would have to eat a large quantity of these foods. That is why some people are turning to supplements in the form of pills, powders and liquids. While their appeal to Americans is slowly increasing, residents of Europe and Japan have been purchasing these supplements for some time.
When choosing a supplement, select one that contains a complete listing of organisms, as well as documentation on the label, package insert or Web site that the product was studied on humans. Purchase a supplement that provides enough of the beneficial bacteria -- between 1 billion and 10 billion organisms per day. Because the organisms die over time, find a supplement with an expiration date long into the future. As far as storage, follow package directions. Some need to be refrigerated at all times, while others can be kept at room temperature, but away from heat, light and humidity. The cost of a supplement can vary from 20 cents to 89 cents per day.
If you want to increase your intake of probiotics through yogurt, look on the label for the statement "Live & Active Cultures." An 8-ounce serving of this type of yogurt can supply 22.7 billion bacteria. One quart of acidophilus milk contains 1 billion bacteria.
In summary, a great deal of research still needs to be done to determine the effectiveness of probiotics. But, in general, they do not seem to be harmful. While it may not be useful to take these if you are already healthy, the product may be useful if you have an existing problem.
Mary Alice Gettings and Cindy Javor are registered dietitians for Penn State Cooperative Extension. Their column appears every other Thursday in PG Food. If you have a question about nutrition or food safety, call 724-774-3003 in Beaver County or 412-473-2540 in Allegheny County. Hours are 8:30 a.m. to 4:30 p.m. Monday through Friday.
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