Good bacteria: it’s a thing!

When you think of microorganisms, “health” might not be the first thing that comes to mind. After all, we’ve been taught that germs make us sick. And while some bacteria do promote disease and infection, others can be pretty good for us. Enter: probiotics.

Probiotics are the “good bacteria”—live microorganisms with unique benefits for our bodies. You may have seen packages at the grocery store touting the probiotic content of certain foods; so, what are these products, and what can they do for us?

Kombu-what?!

Have you had your kombucha today? This fermented tea is served cold and lightly sweetened. It is made using a colony of beneficial yeast and bacteria. The result is cultured goodness with a slightly fizzy, cider-like taste.

Kefir is another beverage to keep an eye on. Made like kombucha, it is a fermented milk with live cultures. Kefir is available in different flavors and tastes, like liquid yogurt.

Prefer to mix your probiotics in with some granola and berries? Plenty of yogurts today are made with active cultures.

If you prefer savory flavors, why not try some fermented veggies? Kimchi and sauerkraut are loaded with good stuff and easy to spice up sandwiches and salads. For a plant-protein powerhouse, try tempeh made from fermented soybeans.

Are these drinks and foods not your cup of tea? Although we promote the “food first” approach, probiotics are also available in supplement form. If you choose a supplement, look for one with 10-20 billion live CFUs (colony-forming units), as this dose has shown the most beneficial in clinical trials. Always look for live cultures. Heat and pasteurization tend to kill the bacteria, which means your body will not reap the benefits. Refrigerated probiotics have a shelf life of about three to six weeks. Selecting a probiotic with various strains is also important, as different strains provide unique benefits. Three well-researched and important strains to look for include Lactobacillus acidophilus, Bifidobacterium longum, and Bifidobacterium bifidum.

No matter how you decide to consume your probiotics, please keep in mind: although probiotics don’t usually have side effects, if any new food or supplement causes you gastrointestinal distress, discontinue it. Remember—listen to your body; foods affect everyone’s digestion differently!

Food for Thought

Now that you know where to find probiotics, you may wonder, what can they do for my health? Science shows that these cultures may help alleviate unpleasant symptoms of digestive disorders (namely diarrhea), enhance digestion of food and absorption of nutrients, provide oral health benefits, and perhaps even prevent viruses like the common cold by enhancing immune function.

Although most people can benefit from the use of probiotics, they can be especially important if you struggle with any of the following:

• Antibiotic use

• GI dysfunction or discomfort – this includes but is not limited to bloating, gas, constipation, diarrhea, and acid reflux

• Low energy

• Mood disorders, like depression or anxiety

• Weak immunity

• Skin conditions

• Inflammation – this study suggests that probiotics can be used to treat a disturbed gut microbiome, which in turn decreases inflammation leading to depressive disorders

Choosing to consume probiotics is a healthful way to nourish your body—whether you have a history of digestive issues, are using antibiotics, or want to promote general wellness, show your gut some love!

 Resources:

1. https://nccih.nih.gov/health/probiotics/introduction.htm#hed2

2. https://www.health.harvard.edu/staying-healthy/the-benefits-of-probiotics

3. https://www.drdavidwilliams.com/how-to-choose-the-best-probiotic-supplement

Contributed to by CV Wellbeing Intern Stephanie Zahares