Probiotic foods
For a food to qualify as a probiotic, the types of bacteria contained must be those that have been scientifically shown to provide health benefits. The bacteria also need to survive food processing and the transit through the gut to where they provide their benefit. And, last but not least, they need to be present in sufficient numbers to make a difference. Dairy products are often used as probiotics because research shows that they can deliver the bacteria to where they can perform their duties.
Many yogurts, while made with live bacterial cultures, no longer contain enough of them by the time they hit the supermarket's dairy case. In addition, the type of bacteria used may not qualify as a probiotic strain, and if it does, may not survive the trip through the digestive tract. As well, for the bacteria to remain viable and the probiotic effect to be reaped, it's important to heed the Best Before Date. Look in the dairy case for brands that have been promoted as probiotics. But the area of probiotic foods is not regulated, and although some researchers recommend the use of probiotics only following antibiotic use, others suggest daily consumption.
As scientists work toward a consensus on the benefits of probiotics, keep in mind that many of these foods offer other nutritional perks, making them a smart dietary choice while we await the verdict on their benefits.
Note of caution: Individuals with compromised immune systems should check with their physician before introducing any probiotics.
Care and feeding of your probiotics
Introducing probiotics into your body on a regular basis -- possibly daily -- is just one step toward reaping their benefits. But in order to get these beneficial bacteria to flourish, they need to be fed. They thrive on a special diet of prebiotics, foods which have been shown to stimulate both the activity and growth of beneficial bacteria. Among the foods that contain the necessary compounds, called oligosaccharides, including a particular one, inulin, are artichokes, asparagus, onions, chicory, garlic, leeks, bananas and dried peas and beans. Inulin is also being added to certain foods that are being called prebiotic supplements. But beware: because prebiotics are fermented by good bacteria, flatulence can occur.
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Rosie Schwartz, RD, is a Toronto-based consulting dietitian.
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