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The Pros And Cons of Probiotics

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By MARY SHEDDEN

@tampatrib.com

Published: January 10, 2009

The probiotic label is being slapped on products all over the supermarket. Here are a few facts to help you decide whether you want to buy or skip these trendy foods designed to keep your belly happy.

What is it? Probiotic literally means "for life." According to the World Health Organization, probiotics are "live organisms which when administered in adequate amounts confer a health benefit on the host."

The organisms can be bacteria or yeast, and they come in a variety of strains. There isn't just one kind of probiotic, but the general term "probiotic" is usually used because the long scientific names (listing genus, species and strain description) are hard to pronounce, much less remember.

Also, probiotics are not the same as prebiotics, which essentially act as fertilizers for probiotics.

How does it work? The living microorganisms replenish beneficial microbes in your body, eating up sugar and bad bacteria in your stomach and bringing a healthy balance to your digestive tract.

What does it treat? There are studies that show these healthy bacteria can be beneficial to people dealing with problems such as lactose intolerance, diarrhea, inflammatory bowel disease and irritable bowel syndrome. There is also research looking at its effect on urinary tract and vaginal infections. Most recently, studies have started seeing how probiotics can be applied topically to reduce crow's-feet.

However, much of the research done on probiotics is emerging and has been done only on a small scale. Most experts recommend you consider probiotics involved in larger human studies. Also look at specific case studies tied to a food product pitching its health benefits.

How much do you need? Experts disagree about how much of a certain probiotic is needed to see a health benefit. Recommendations about the level of probiotics in a certain food can vary from 100 million to 2 billion "colony forming units" or CFUs. That's partly because clinical studies show the number of microbes needed to create a health benefit varies in different situations.

To add to the confusion, product labels aren't required to report these specifics, and it's not always clear if the bacteria in a food product is still active. Remember to look for ACTIVE cultures.

Where can I find it? Dairy products such as yogurt, cottage cheese and smoothies are the easiest place to find probiotics. Other sources include sauerkraut and specially labeled cheeses, cereal and cereal bars, chocolate bars and nutritional supplements.

How can I know it will help? You don't. If you're serious about implementing probiotics in your diet for a specific benefit, talk first with your doctor.

Sources: The Canadian Family Physician journal; Patricia Raymond, M.D.; www.usprobiotics.org.

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