Whenever I open a container of yogurt in the kitchen, my golden retriever, Terra Cotta, comes running from across the house. She loves to eat it as much as I do.
What Terra probably doesn’t realize, though, is that the probiotics contained in yogurt are very good for dog and human health.
Probiotics are defined as live microbial food ingredients that have beneficial health effects. Certain bacteria and yeasts have been used for this purpose in many cultures around the world.
Common examples include yogurt, buttermilk, sour cream, kefir, tempeh, miso, raw sauerkraut and other cultured or fermented foods. A growing body of evidence suggests that there are several good reasons to add more probiotics to your diet.
Defense against disease
The average human gut is home to trillions of microbes. Most of the bugs are friendly bacteria that live there while performing important roles. They do jobs such as crowding out harmful germs, aiding digestion, protecting the lining of your intestinal tract and keeping your immune system functioning in tip-top form.
In order to maintain a healthy balance of microbes in your body, it helps to consume food with good bacteria. This helps to cut down on the harmful bacteria in your body. Evidence suggests that the healthier shift may help alleviate certain disease conditions. Some examples:
Diarrhea: Taking probiotics can help prevent diarrhea caused by antibiotics or disease-causing germs. A study of hospitalized older patients found that those who consumed a yogurt drink twice daily had a 22 percent reduction in diarrhea caused by antibiotics compared with patients who drank a sterile milkshake.
Irritable bowel syndrome: A daily dose of probiotics may help reduce abdominal pain and other symptoms, according to some studies.
Colds and influenza: Probiotics may prevent or shorten the duration of some contagious illnesses. They do this by increasing natural killer cells in your blood, which work to ward off invading germs. One study of healthy working adults found that those who took probiotics had half the number of sick days as those receiving a placebo.
Vaginal infections: Women with recurrent yeast or nonspecific bacterial infections may find probiotics helpful in conjunction with other treatments.
Eczema: Some studies suggest that probiotics may help ease eczema and other allergy-related skin conditions.
Obtaining the cultures
For general health, it’s best to get your probiotics from food. Eating 6 to 8 ounces of yogurt a day is usually adequate. But treatment of certain ailments may require taking a supplement; look for one that contains at least 1 billion colony-forming units (CFU) of the specific types of microbes you need in each dose.
Certain groups of individuals should check with a doctor before consuming any type of probiotic. Heading the list are infants, the elderly, and those with chronic disorders or a weak immune system.
Another word to the wise: Testing by independent laboratory ConsumerLab.com has detected poor quality control in many supplements. Results showed that only eight of 13 probiotic products produced in this country actually contained the labeled amounts. And many did not meet the generally accepted minimum of 1 billion CFU in each dose.
A final way to boost your body’s probiotic arsenal is to make sure that the helpful bacteria in your gut get enough food. The microbes like to munch on prebiotics — a fancy term for soluble fiber. Good sources of soluble fiber include fruit, leafy greens, onions, beans, flaxseeds, oatmeal, barley and other whole grains.
For more information: International Food Information Council, ific.org.
Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practicalprevention.com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your health care provider.
&Copy; 2008 Elizabeth S. Smoots
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