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PROBIOTICS: PROMOTING BALANCE IN THE INTESTINAL TRACT

What is a Probiotic?
Probiotics (literally meaning “to promote life”) are intended to assist the intestines natural microbial flora (the good bacteria) achieve balance. The so-called “good bacteria” include L. acidophilus, L. bulgaricus, L. casei, S. thermophilus, and bifidobacteria. Collectively they are known as lactic acid bacteria, the balance of which can be thrown off by a wide range of circumstances including the use of antiobiotics or other drugs, excess alcohol, stress, disease and exposure to toxic substances. By promoting the “good bacteria” to flourish, it can inhibit the growth of disease causing or “bad bacteria” to latch on to the intestine which can result in negative health complications. Many studies have found that consuming probiotic foods or supplements can increase the lactic acid bacteria in the intestines resulting in a healthier intestinal tract.

What are the Health Benefits?
Managing Lactose Intolerance: Lactic Acid Bacteria can convert lactose into lactic acid, therefore allowing individuals suffering from lactose intolerance to consume larger volumes of products containing lactose.

Prevention of Colon Cancer: Studies have found that drinking fermented milk products (eg. yogurt) can lower the risk of colon cancer. Lactic acid bacteria has been found through lab experiments to exert anti-mutagenic and anti-carcinogenic effects.

Lowering Cholesterol: Many animal and human studies have demonstrated the positive effects of lactic acid bacteria on cholesterol levels. In a recent double blind study conducted on men, total and LDL cholesterol levels were reduced with the introduction of consuming 125 ml of fermented milk 3 times a day. It is suggested that the probiotic bacteria can assist in decreasing the absorption of cholesterol from the intestine and may inhibit the production of cholesterol in the liver.

Lowering Blood Pressure: Some small clinical trials have found that by consuming fermented milk products with various strains of lactic acid bacteria, one can achieve small reductions in blood pressure.

Improving Immune Function: Lactic acid bacteria can protect against pathogens through competitive inhibition (ie. the competition for growth in the intestinal tract), and by increasing the activity of certain disease killing white blood cells. Other clinical trials have indicated that probiotics may decrease the incidence of respiratory tract infections, ear infections and dental caries in children, and assist in the treatment of peptic ulcers in adults.

Treatment and Prevention of Diarrhea: There is evidence to show that lactic acid bacteria can speed the recovery from diarrhea, particularly when the diarrhea is associated with antibiotic treatment or traveler’s diarrhea.

Controlling Candida: Candida albicans, yeast known for vaginal yeast infections, can be inhibited from growing with the consumption of lactic acid bacteria. A study conducted in the United States found that women had a 3 fold decrease in candida infections with the consumption of 1 cup of L. acidophilus yogurt each day for 6 months.

What foods provide Probiotics?
Yogurt is an easy item to purchase from the supermarket that contains live lactic acid bacteria. Some yogurts that include the word ‘Probiotic’ on the label have added other strains of lactic acid bacteria such as L. acidophilus, L. casei, and bifidobacteria. Other foods that contain probiotics are kefir and sweet acidophilus milk (fermented milk beverages). Try adding 1 cup/serving of yogurt or other probiotic food to your diet, by adding it to soups, dips, sauces, breakfast cereals, fruit or your favourite dessert.

What if I don’t eat Dairy?
Probiotic capsules and tablets are available to purchase as an alternative. Capsules may be a more effective choice as they have increased ability to protect the lactic acid bacteria from stomach acids. Additionally, it is important to take the supplement with food, which can also help the live bacteria endure the stomach acid to reach the intestines where the body will reap its benefits. Here is what to look for when choosing a probiotic supplement:
• Look on the label of the product to see if it contains 1 to 10 billion live cells per dose/capsule
• Check to see if the product requires refrigeration.

The Bottom Line: Probiotics have been found to promote intestinal health, which has been found to exert many health benefits throughout the body.