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Published byHealthy Snacks.com

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Probiotics 101(Our friend the bacteria)


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Probiotics 101

1.1.1 Introduction

Fermented and cultured probiotic foodslike yogurt, kefir or raw sauerkraut,

when consumed in sufficient quantitiesmay have beneficial effects on humanhealth from improved digestion tocancer prevention.

People have been consuming probioticssince ancient times. One of the mostpotent and common bacterium is L.acidophilus which appears to act as anatural antibiotic helping us fightpathogens in our environment.Probiotics are sensitive creatures easily

killed by stress in our bodies, our highlyacidic modern diets and unhealthylifestyle.

Colon + friendly bacteria (or good yeast) = Happy humans

Probiotics must say live or active cultures on the package to be of anyuse.

Most frozen yogurts or yogurt-coatedcandies do not contain living or activecultures and therefore convey no

probiotic benefit and may be sugar-loaded time bombs sugar feeds themean, nasty yeasts (likeCandida)but thats another article.

1.1.2 What are Probiotics?

1.1.2.1 Probiotics are alive and living all over, in and around you.


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1.1.3 The world is full ofmicroorganisms includingbacteria. Our bodies aresimply loaded with bacteriaand yeasts and viruses. In

fact, our bodies contain moreDNA from bacteria, yeasts andviruses than from our ownhuman DNA tons more. Youmight even say we are morebacterial than we are human.We need the non-human living DNA of probiotics to continueliving; hows that for a creep-out? Probiotics are literallyliving all over us, in and on the

skin, in the gut, and otherorifices that will gounmentioned in this article.Some bacteria eat parts offood we cant digest, likecellulose. Others helpgenerate vitamin K for us.Probiotics are a bit delicate.They need to be cared for orthe colonies die out. Thatswhy most experts suggestconsuming foods orsupplements that containliving cultures and soluble fibers (see, What areprebiotics? on page 5)

1.1.3.1 Probiotics are friendly bacteria and yeasts vital to several bodily systems You heard correctly; probiotics are alive! Deep in the primordial digestive tube that is your intestine (and includes your colon).Microscopic critters are playing scrabble in your digestive tract.Probiotics are generally defined by the World HealthOrganization as tiny living organisms (bacteria, viruses andyeasts) that when administered in adequate amounts, confer abenefit upon the host 11 by the way, you are the host.

Probiotics can be transported in your food or survive tuckedaway in pills, powders, tablets or other supplement form. The

bacteria wondering, What did we do to deserve getting lockedup inside this sterile little gel cap for goodness knows howlong?

Probiotics are good for treating and preventing certain illnessesand for supporting general wellness, however, (disclaimer)according the National Center for Complementary andAlternative Medicine (NCCAM):

Probiotics are still not wholly understood and more studiesneed to be done Know your critter: beneficial effects differ from one species orstrain of probiotics to another Over 100 companies market probiotic supplements; ideally,check with individual manufacturers to see if their product istied to solid research Tell your health care providers when you are supplementingregularly with probiotics

An Introduction to Probiotics, National Center for Complimentary and Alternative Medicine, National Institutes of Health, Department of Health and Human Services, January

2007, revised August 2009; definition attributed to the World Health Organization and the Food and Agriculture Organization of the United States


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Probiotics are thought to support:

Proper development of the immune systemProtection against disease causing microorganismsDigestion and absorption of food and nutrientsHormone regulation

1.1.3.2 Probiotics are naturally fermented and cultured

Livingprobiotics

(meaning for life ) include

naturallyfermented foods and cultured milkproducts e.g., yogurt, kefir, evennaturally fermented sauerkraut.

A word of warning: by the most commondefinition, living cultures must bepresent in a sufficient amount to conveybenefit.

Living cultures + ENOUGH* cultures = Benefit (*enough has yet to be officiallydefined)

At this time, the amount and types ofcultures needed to convey benefit arenot regulated by standard. The NationalYogurt Association does have avoluntary standard signified by a logoplaced on products containing anestimated 10 million grams per culture,though the certification is not a

guarantee of what you get in thepackage you buy.

Rule of thumb: Trust your own bodysresponse to decide how muchsupplementation works for you.

Hint: Eat enough pre biotic-containingplants in conjunction with probiotics toboost effectiveness.

1.1.3.3 Probiotics (and increasingly prebiotics) are big business

Probiotics are gaining popularity andAmericans spend some $500 million ayear on them; thats nearly triple theamount of a decade ago. With the largeamount of money at stake, its notsurprising that scientists have begun toget funding to study and to determine

the optimum dose of supplementrequired. Scientists are also studyingwhich species and subspecies are mosteffective to support health. Currentstandards rank content in grams per culture and in species or variety ofculture. In general, all this stuff begins tosound a lot like an old Latin plant book.So lets not get too hung up onmeasurement. Simply, we dont knoweverything we need to know yet, thoughtheres plenty of evidence showingprobiotics are safe and healthy foodsources. USDA Certified Organic andlive cultures or active cultures aregood labels to look for on packaging.


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1.1.4 What are Prebiotics?

Prebiotics are snacks for probiotics. Prebiotics are non-digestible food ingredients likethe carbohydrate fiber inulin or FOS ( fructooligosaccharides) that serve as snack foodfor hungry colonies of probiotic species prebiotics help probiotics survive the acidic

upper GI tract. Inulin occurs naturally in a whole host of edible plants most notably,chicory. Other sources of prebiotics include: onions, leeks, fruit, soybeans, sweetpotatoes, asparagus and some whole grains. Prebiotics fuel the growth or activity of ourgood friends, the probiotic.

Probiotic + Prebiotic = Synbiotic (sin-bio-tic)

Similar to sym biotic (sim-bio-tic) which means a mutually beneficial arrangement synbiotic refers specifically to the beneficial effects of mixing of both pro- and pre-bioticstogether. Yogurt contains both inulin and active culture producing a better result intandem than alone.

Example: Inulin + active cultures = symbioticYogurt (inulin + active cultures) = symbioticCulture food + live cultures = healthier colonies of live cultures

Warning: new snack formulations are adding inulin to almost everything. There is a lackof good research out there as to whether these highly concentrated inulin additives area good idea. Therefore, stick to traditional foods from all natural sources whereverpossible. Also, be cautious of new or concentrated probiotics engineered by foodcompanies corporations want to create bio-engineered products they can trademarkthat may not be fully studied for safety. Stick to traditional bacterial and yeast varieties.

1.1.5 Probiotic rich foods

Best of all is probably to make your own yogurt, kefir or sauerkraut. Remember heat-treating after culturing means its a dead product. Also, watch out for name brands withheavy sugar content and those that are heat treated after culturing.

YogurtRaw sauerkraut and other raw pickledvegetables including kim chee andpicklesNaturally fermented and unfermentedmilk including buttermilkUnpasteurized dairy (a controversial

product due topasteurizationlaws)Natural (not

chemical) sourdough breadMisoTempehPulses, seeds and grainsDong quaiYoung coconut waterFermented soy (natto)

Kombucha beverageKefir (a yogurt-like drink)

Probiotic foods and supplements may have been presentoriginally or added during preparation. Most probiotics arebacteria similar to those naturally found in peoples guts,especially in those of breastfed infants (who have natural


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protection against many diseases).

1.1.6 Probiotic bacteria types

Because there are so many companies advertising such a wide variety of probiotics, itsa good idea to do some product research.

1.1.6.1 Probiotic Family Tree: Bacteria species and subspecies

Most often, the bacteria come from two groups, Lactobacillus or Bifidobacterium. Withineach group, there are different species (for example, Lactobacillus acidophilus andBifidobacterium bifidus), and within each species, different strains (or varieties).

1.1.6.2 Probiotics different cousin


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Some probiotics are yeast, such as Saccharomyces boulardii, which are different frombacteria.

2 Probiotic Health uses

Probiotics are considered to be chock full of potential health benefits. Some people useprobiotics to offset side effects from antibiotics, including gas, cramping or diarrhea.Lactose intolerant? Some people report that probiotics can aid in dairy digestion.

Friendly bacteria are vital to:

Proper development of the immune systemProtection against disease causing microorganismsDigestion and absorption of food and nutrients

2.1.1.1 Every body has its own unique mix of bio-bugs.

Each persons mix of bacteria varies. You are wholly unique. The goal is to keepeverything in balance. Dont overfeed the bad bugs. Dont underfeed the good bugs.

2.1.1.1.1 The biological balancing act

Think of your body as a giant container filled with the makings of a yogurt smoothie; yourbody, like everyone elses, is made with its own special house blend recipe. Thehealthier your diet and lifestyle, the more likely youll be well balanced and delicious.

Remember:

- Interactions between a personand his or her own bodilymicroorganisms are unique tothem.

- Interactions betweenmicroorganisms are unique tothose colonies of

microorganisms.- All of these unique bacterial (and

yeast and viral) interactions arecrucial to that bodys health andwellbeing; the same applies toyour body.

- Its a balancing act.

Warning: There is no USDA minimum requirement for probiotics. It is not clear how todetermine the right ratio or mix of healthy flora and fauna (plants and critters) in ourbodies. As weve discussed, you carry a different mix of probiotics than your neighbordoes, or his neighbor does, and so on and so on.

2.1.1.1.2 Listen to your own body to decide supplementation needs.

The current rule of thumb Raw, live, active cultures

Say yes to enzyme-rich lacto-fermented foods with words like biodynamic , raw , active or live cultures on the labels; just say no to extra sugar, anything with fructose cornsyrup or corn starch, and say no way to heat processed, pasteurized, canned,preserved those things just mean dead .


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Listen to your own body and whatits telling you.Your body will probably let youknow if youve gotten the rightdose of probiotics or if extraservings are needed motto, alittle every day, goes a long way.Look for a mix of different types (avariety of species) of acidophilus in your probiotic cocktail.USDA Certified Organic is a goodsymbol to look for on packaging.Never buy yogurt without active orlive cultures listed on label dead , lifeless yogurt doesnt

regenerate.Also, avoid active cultureproducts that contain high sugarcontent or that include fructosecorn syrups, corn starch orartificial ingredients as thosearent very ideal choices.Avoid choices that say heattreated after culturingYou must choose ONLY RAWsauerkraut, most often found inhealth food stores, as grocerystore brands are heat-treated andno longer offer any biodynamicbenefit.

2.1.1.2 This bacterial balancing act Good bugs vs. bad bugs

Bad bugs and antibiotics can kill good bugs.

1. Antibiotics can kill the nice, friendlybacteria colonies homesteading in thegut. Many health professionals suggestsupplementing with healthy bacteriasupplements when taking antibiotics.

2. Unfriendly microorganisms such asdisease-causing bacteria, yeasts, fungi,and parasites can also upset thebalance of healthy colonies in the body.

Good bugs may also be able to kills bad bugs.

Researchers are exploring the possibility that probiotics might act to prevent bad bugs inthe first place or at least may suppress bad bug growth and activity. The preventative

power of probiotics may be helpful with conditions such as: Infectious diarrhea Irritable bowel syndrome Inflammatory bowel disease (e.g.,

ulcerative colitis and Crohnsdisease)

Infection with Helicobacter pylori(H. pylori), a bacterium thatcauses most ulcers and manytypes of chronic stomach

inflammation Tooth decay and periodontal

disease Vaginal infections Stomach and respiratory

infections acquired in daycare orother group settings

Skin infection

Good bugs appear to boost immune system defense. Its a fact that there are cells in the

digestive tract connected with theimmune system.

Introduce probiotic bacteria and

you alter a persons intestinaltract, thereby theoreticallyboosting the immune systemsdefenses.


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3 What do Scientists Say?

Scientific understanding of probiotics potential, including treating and preventing illness

are moving ahead. An Introduction to Probiotics , NCCAM, Aug. 2008

According to an NCCAM report, co-funded by the National Center for by the AmericanSociety for Microbiology, there is encouraging evidence for effective probioticformulations:

To treat diarrhea, especially for diarrhea from rotavirusTo prevent and treat urinary tract or female genital tract infectionsTo treat irritable bowel syndromeTo reduce recurrence of bladder cancerTo reduce duration of intestinal infections from Clostridium difficile bacteriumTo prevent and treat pouchitis, a condition that can follow surgery to remove thecolonTo prevent and manage atopic dermatitis (eczema) in childrenThe conference panel suggests that more research (especially in the form oflarge, carefully designed clinical trials) is needed in order to draw firm conclusions

The key and exciting question: What is going on at the molecular level with the bacteriaand how do they interact with the body to prevent and treat diseases?

4 Issues of quality

4.1.1 Manufacturing Quality

Beware the manufactured food product that cant occur naturally


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With more consumers investing in probiotics come more companies trying to cash in ona good thing. The concerns, say scientists and holistic practitioners are: what happenswhen probiotic bacteria are treated or altered in a manufacturing process? Whathappens when probiotics are added to non-traditional foods? What if some foodmanufacter puts probiotics in donuts or sodas? Would those weird combinations affectthe happy bugs ability to survive, grow and/or deliver a therapeutic effect. The same canbe said about recent efforts by companies to put non-soluble fiber inulin into every foodproduct they can get their hands on thats a topic of hot debate might be a bad idea.

4.1.1.1 Dosage Effects Quality

The best ways to administer probiotics for therapeuticpurposes, as well as the best doses and schedules is stillopen to debate.

- Probiotics offer the potential to aid with the problem ofantibiotic-resistant bacteria in the gut antibiotic-resistance is

#1 health concern according to a 2009 Pew Foundation report, Whos Hogging ourAntibiotics?- Probiotics offer the hope of preventing the spread of unfriendly bacteria bacterialthrough skin or mucous membranes as can occur in cases of burns, shock, trauma orsuppressed immunity.

4.1.1.2 Side Effects and Risks

Live microorganisms have been in use for thousands of years without causing illness inpeople and were used by the ancients as medicine. Still, modern scientists caution thatwe still dont fully understand safety and function of microorganisms in the body.Theoretical questions exist about safety for the young, elderly and people withcompromised immune systems. Consult your physician in cases where immunity isimpaired. However, be aware that most physicians are not well trained in nutrition. In theend, food is food and choices come down to good judgment and careful observation. Ifyou continue to have trouble with dairy foods after trying yogurt or kefir, then switch to anon-dairy source of probiotic such as sauerkraut or kombucha.

Probiotic side effects, if they occur, tend to be mild and digestive (such as gas orbloating). More serious effects have been seen in some people. Probiotics mighttheoretically cause infections that need to be treated with antibiotics, especially in peoplewith underlying health conditions. They could also cause unhealthy metabolic activities,too much stimulation of the immune system, or gene transfer (insertion of geneticmaterial into a cell). Probiotic products taken by mouth as a dietary supplement aremanufactured and regulated as foods, not drugs.


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5 Summary

If you are thinking about using a probiotic product to treat a medical condition, consult a

health care provider familiar with nutrition and complementary and alternative medicine(CAM). No CAM therapy should be used in place of conventional medical care or todelay seeking that care. Effects from one species or strain of probiotics do notnecessarily hold true for others, or even for different preparations of the same species orstrain.

If you use a probiotic product and experience an effect that concerns you, contact yourhealth care provider. You can locate research reports in peer-reviewed journals onprobiotics effectiveness and safety through the resources PubMed and CAM onPubMed.


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6 Resources

The Environmental Resource Illness Resource: http://www.ei-resource.org/treatment-options/treatment-information/probiotics-and-

prebiotics/ Body Ecology (diet book and products for people struggling with yeast and other healthissues proponents of certain raw and natural products with probiotics)http://bodyecology.com/

National Dairy Council:http://www.nationaldairycouncil.org/NationalDairyCouncil/Health/Digest/dcd76-1Page3.htm

http://www.kitchengardeners.org/sauerkraut.html

International Probiotic Conference: http://www.probiotic-conference.net/organization

National Center for Complementary and Alternative Medicinehttp://nccam.nih.gov/health/probiotics/

7 References

Sources are primarily recent reviews on the general topic of probiotics in the peer-reviewedmedical and scientific literature in English in the PubMed database, selected evidence-baseddatabases, and Federal Government sources.1994-2004 U.S. specialty/other supplement sales. Nutrition Business Journal. 2005.Accessed at http://www.nutritionbusiness.comon December 7, 2006.Alvarez-Olmos MI, Oberhelman RA. Probiotic agents and infectious diseases: a modernperspective on a traditionaltherapy. Clinical Infectious Diseases. 2001;32(11):1567-1576.Bifidobacteria. Natural Medicines Comprehensive Database Web site. Accessed athttp://www.naturaldatabase.com onDecember 7, 2006.Bifidus. Thomson MICROMEDEX AltMedDex System Web site. Accessed athttp://www.micromedex.com on December 7, 2006.Cabana MD, Shane AL, Chao C, et al. Probiotics in primary care pediatrics. ClinicalPediatrics. 2006;45(5):405-410.Doron S, Gorbach SL. Probiotics: their role in the treatment and prevention of disease.Expert Review of Anti-InfectiveTherapy. 2006;4(2):261-275.


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Ezendam J, van Loveren H. Probiotics: immunomodulation and evaluation of safety andefficacy. Nutrition Reviews.2006;64(1):1-14.Food and Agriculture Organization (FAO) of the United Nations and World HealthOrganization (WHO). Guidelines for theEvaluation of Probiotics in Food. Report of a Joint FAO/WHO Working Group on DraftingGuidelines for the Evaluation of Probioticsin Food. Accessed athttp://www.who.int/foodsafety/fs_management/en/probiotic_guidelines.pdf on December7, 2006.Gill HS, Guarner F. Probiotics and human health: a clinical perspective. PostgraduateMedical Journal. 2004;80(947):516-526.Hammerman C, Bin-Nun A, Kaplan M. Safety of probiotics: comparison of two popularstrains. BMJ.2006;333(7576):1006-1008.Huebner ES, Surawicz CM. Probiotics in the prevention and treatment of gastrointestinalinfections. GastroenterologyClinics of North America. 2006;35(2):355-365.Lactobacillus. Natural Medicines Comprehensive Database Web site. Accessed athttp://www.naturaldatabase.com onDecember 7, 2006.Lactobacillus. Thomson MICROMEDEX AltMedDex System Web site. Accessed athttp://www.micromedex.com onDecember 7, 2006.Probiotics: Bottom Line Monograph. Natural Standard Database Web site. Accessed athttp://www.naturalstandard.com onDecember 7, 2006.Reid G, Hammond JA. Probiotics: some evidence of their effectiveness. CanadianFamily Physician. 2005;51:1487-1493.Salminen SJ, Gueimonde M, Isolauri E. Probiotics that modify disease risk. Journal of

Nutrition. 2005;135(5):1294-1298.Vanderhoof JA, Young RJ. Current and potential uses of probiotics. Annals of Allergy,Asthma, & Immunology.2004;93(5 suppl 3):S33-S37.Walker R, Buckley M. Probiotic Microbes: The Scientific Basis. Report of an AmericanSociety for Microbiology colloquium;November 5-7, 2005; Baltimore, Maryland. American Society for Microbiology Web site.Accessed athttp://www.asm.org/academy/index.asp?bid=43351 on December 7, 2006.July 30, 2009; www.usprobiotics.org

http://www.saveantibiotics.org/

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