You may have heard about probiotics, the “good” bacteria normally present in the colon and found in certain foods or dietary supplements.
The theory is that ingesting additional amounts of these beneficial bacteria will displace from the colon harmful ones that can cause a variety of unpleasant symptoms, from diarrhea to constipation.
Yogurt is one of the foods that contain these good bacteria. Yogurt is produced by adding cultures of certain bacteria, such as lactobacilli and bifidobacteria, to milk. These organisms then convert the lactose in milk to lactic acid, thus giving yogurt its tart taste.
Some research has suggested that the good bacteria in yogurt may ease the gas, pain, diarrhea, and bloating associated with irritable bowel syndrome, a common gastrointestinal disorder. Other research suggests that probiotics may relieve constipation by speeding the movement of food through the intestine.
Probiotics may also reduce the diarrhea and other intestinal symptoms that can arise whenever a course of antibiotic treatment kills off both the harmful and the beneficial bacteria in the colon.
In addition to these effects on intestinal bacteria, some evidence indicates that probiotics may prevent vaginal infections and even improve bad breath.
To get these potential benefits of probiotics in yogurt, however, you must be sure to choose one whose label states it contains “live and active cultures.” Since all the naturally occurring bacteria are killed when yogurt is super-heated during pasteurization, the live cultures must be added back in afterward.
Though more research is needed to understand all the health benefits of probiotics, adding yogurt to your diet — as a substitute, say, for other desserts — seems like a good idea. This healthy food contains not only probiotics but also protein, vitamins, and calcium. And yogurts made from low-fat milk have fewer calories and can help with weight loss.
Miso, tempeh, soy beverages, and buttermilk are other possible sources of probiotics.
I am not enthusiastic about the sugary granola bars (because they contain too many calories) or the capsules, tablets, and powdered dietary supplements that claim to contain probiotics (because it is difficult to determine if they contain what is advertised).
Last, if you do have a gastrointestinal disorder, be sure to check with your doctor before attempting to “self-medicate” it with yogurt.
