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What Should You Look For In A Probiotic?
What Should You Look For In A Probiotic?
You already know probiotics play an important role in supporting digestive and immune health.* But with so many products to choose from, what factors are important when it comes to choosing an effective probiotic supplement?
Here are a few quick basics:
Look at the culture count to determine the strength or potency of a probiotic. Did you know there are 100 trillion bacteria inside your digestive tract? To keep that complex system thriving, a high-potency probiotic will contain billions of live, friendly cultures per serving to provide more of the good-for-you bacteria that occur naturally in a healthy gut
.* Total live cultures will often be determined at time of manufacture, but very few remain at full strength through their expiration date. Look for a probiotic that guarantees potency through the expiration date.- Pay attention to the number of strains. Supporting a good balance among all the diverse microbes in your gut is key to well-being, but stress, aging, diet, and other issues can upset this delicate equilibrium.* The strains, or specific types of probiotics (plus the culture count of each) should be listed on the label. And because more than 1,000 strains of beneficial bacteria can be found in the human gut, it makes sense to choose a probiotic supplement that reflects this natural diversity .
- Look for lots of Ls and Bs. When you scan the label of a good probiotic you will see strains that begin with Ls and Bs, such as Lactobacilli and Bifidobacteria. These are the beneficial probiotic bacteria that reside in a healthy human intestinal tract.* To help you remember, the L strains are more native to the little (small) intestine and the B strains are generally found in the big(large) intestine, or colon. Lots of Ls and Bs are important because each person’s body uses certain probiotic strains differently than others.
Choose delayed-release capsules for targeted delivery. While probiotics are also utilized in the upper digestive tract, the majority of bacterial populations exist in the small and large intestines. Because probiotics must travel through the harsh stomach environment and be delivered to the intestines to colonize, choosing delayed-release capsules (which are designed to survive stomach acid) helps ensure more friendly probiotics reach your intestinal tract.*
Probiotic foods:
One of the most popular probiotic foods is live-cultured yogurt, but be sure to read the ingredients list, as not all yogurts are made equally. Look for brands such as Brown Cow and Cascade Fresh, which include lactobacillus, acidophilus and other probiotic cultures.
KEFIR:
Similar to yogurt, this fermented dairy product is a unique combination of milk and fermented kefir grains. It has a slightly acidic and tart flavor with a hint of bready-yeastiness (but that is usually more noticed in the smell than the taste). Kefir is similar to yogurt, but because it is fermented with yeast and more bacteria, the final product has more probiotics.
SAUERKRAUT:
Made from fermented cabbage and other veggies, sauerkraut is not only extremely rich in healthy live cultures, but also aids in reducing allergy symptoms. Sauerkraut -- and the similar but spicy Korean dish, kimchi -- is also loaded with immune-boosting vitamins that may help ward off infection.
SOFT CHEESE:
Goat's milk and soft cheese are particularly high in probiotics, including thermophillus, bifudus, bulgaricus and acidophilus.
DARK CHOCOLATE:
Probiotics can be added to high-quality dark chocolate, up to four times the amount of probiotics as many forms of dairy. This is only one of the health benefits of chocolate.
MISO SOUP:
Miso is one the main-stays of Japanese traditional medicine that can really get your disgestive system moving. Made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup, full of lactobacilli and bifidus bacteria. Beyond its important live cultures, miso is extremely nutrient-dense.
PICKLES:
Believe it or not, the common green pickle is an excellent food source of probiotics. When looking to pickles for probiotics, opt for naturally fermented varieties where vinegar wasn't used in the pickling process. A sea salt and water solution encourages the growth of beneficial bacteria and may give sour pickles some digestive benefits.
TEMPEH:
A great substitute for meat or tofu, tempeh is a probiotic-rich grain made from fermented soy beans. A great source of vitamin B12, this vegetarian food can be sautéed, baked or eaten crumbled on salads. If prepared correctly, tempeh is also very low in salt, which makes it an ideal choice for those on a low-sodium diet.
KOMBUCHA TEA:
Kombucha is an acquired taste due to its sour flavor and fermented odor. It's been around for more than 2,000 years and has a rich anecdotal history of preventing and fighting cancer, arthritis, and other degenerative diseases. In fact, according to a Los Angeles Times article, those suffering from HIV made kombucha popular in the 1980s. People drank it to boost their immune systems, increase energy, improve their skin and nails and strengthen thinning hair. These health benefits have not been scientifically proven. However, research shows antioxidant properties in kombucha help boost immunity and energy levels. As a probiotic beverage, it may improve digestion.
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