What are probiotics? The definition for probiotics vary, but the one most accepted by the scientific community is that they are “live microorganisms, that when administered in adequate amounts, confer a health benefit on the host” (FAO 2001, as revised by Hill et al. 2014).

Research continues to show us more each day about the role of microbes in keeping people healthy and the multitude of health benefits associated with consuming the right type of probiotic microbes.

Research has suggested that probiotic bacteria can:
▪ Improve digestive function
▪ Reduce diarrhea associated with antibiotic therapy
▪ Help reduce the risk of certain acute infectious diseases
▪ Improve tolerance to lactose
▪ Enhance immune function

Northern Europeans consume a lot of these beneficial microorganisms, called probiotics (from pro and biota, meaning “for life”), because of their tradition of eating foods fermented with bacteria.

Probiotics may contain a variety of microorganisms. The most common are bacteria that belong to groups called Lactobacillus and Bifidobacterium. Each of these two broad groups includes many types of bacteria. Other bacteria may also be used as probiotics, and so may yeasts such as Saccharomyces boulardii.

Probiotics can be found in yogurts (look on the label for variety of bacteria, 3 or more is recommended). Miso soup, Kefir, sauerkraut, pickles, tempeh, soymilk, dark chocolate, Kimchi, sourdough bread, soft cheese and olives all contain probiotics.

There is no recommended daily allowance for probiotics. Different strains are present depending on the item you consume or even in the different yogurt brands you consume. It is important to consume a variety of these items and incorporate them in your diet to reap their benefits.

It is also best that probiotics are obtained from food items and not supplements. Toxic levels or harmful interactions with other meds are possible when receiving probiotics from supplements.

Hoda Hakimjavadi MS,RDN