As we enter cold and flu season, probiotics are worth a closer look. Probiotics are best known for helping gastrointestinal issues. Having the normal amount of bacteria in your intestines can not only help digestion, bowel motility, and nutrient absorption, but can also help abdominal distension. But did you know that probiotics can also stimulate the immune system? Other medical conditions that probiotics have been studied for include high cholesterol, recurrent vaginal infections (bacterial or yeast), bladder infections, eczema, food allergies, and acne.
So how exactly do these critters work? One mechanism of action is that they adhere to the lining of the intestinal tract and prevent other pathogenic bacteria from entering through the gut. Also, some bacteria produce short-chain fatty acids and hydrogen peroxide, which can function as anti-bacterial compounds. They also compete with nutrients that harmful bacteria need, and in essence, starve out the bad bacteria. Lastly, probiotics stimulate the immune system by increasing immunoglobulins and natural killer cells, two very important components of immunity.
There are a wide variety of options for probiotics. So how do you know what kind to take? Probiotics vary in the amount of bacteria they contain. Under the ingredients, it will be listed as "colony forming units" or CFUs. Generally, at least 20 billion CFUs daily is a reasonable baseline for a probiotic. If you are taking antibiotics, many practitioners recommend 20 billion units twice daily. Certain medications can deplete normal bacteria in the gut — even common over-the-counter medications like Aleve can make a difference, and people frequently take those for headaches or arthritis.
The next thing to pay attention to when purchasing a probiotic is the number of strains included. For example, there are some over-the-counter brands that just have Lactobacillus in them, as you would see in certain foods such as yogurt. It's best to find a brand that has multiple strains, including others from the Bifidobacteria family. Other strains you may see are Streptococcus species, Enterococcus, and Saccharomyces. If you have problems with yeast, look for a probiotic that contains Saccharomyces boulardii.
Foods that normally contain probiotics or support gut flora include yogurt, sauerkraut, cabbage, onions, garlic, asparagus, rice protein, and bananas.