Probiotics/Yogurts

Background: Our bodies contain billions of helpful bacteria. Probiotics are the beneficial live bacteria and yeasts that contribute to good health. There are nearly 500 types of probiotic strains, but the majority of the principal strains fall into one of two broad species: Lactobacillus and Bifidobacterium. Most are in the gastrointestinal tract, where they help the absorption of nutrients and destroy some harmful bacteria, including Salmonella, Klebsiella, Shigella, and Candida, among others. Different probiotics claim to support various functions of the body, for example, metabolism and immunity.

Not all probiotics and yogurts are created equal (and neither are their prices!). Read your labels carefully! There are numerous probiotics and numerous claims out there. Be sure you are getting the right one for your problem.

Prebiotics—Unlike probiotics, prebiotics are not active bacteria but foods that stimulate the production of beneficial probiotics (see list of foods containing prebiotics below). They are primarily used to prevent gastrointestinal problems, diarrhea, constipation, cholesterol stabilization, strengthen of immunity, cancer, and others.

HISTORY

References to the use of fermented foods and related bacteria (for example, probiotics) go back thousands of years, still it was not until the 1900s that they became recognized by modern medicine. Our diets provided most probiotics until the advent of processed foods. Therefore, supplementation with probiotics is often recommended.

CONSIDERED USES

• Respiratory: Allergic rhinitis; prevention of  colds/acute respiratory tract illness (Lactobacillus fermentum, Lactobacillus acidophilus and Lactobacillus casei; Shortens duration and severity of cold symptoms (Lactobacillus rhamnosis, Bifidobacterium bifidum), asthma (B. breve); sore throat due to canker sores (Lactobacillus acidophilus)

Eyes: Possibly helps dry eyes (taken orally), Limosilactobacillus reuteri DSM17938

Gastrointestinal:

• Relieves constipation (acidophilus casei sharota)(B. longum)

• IBS regulation (L. plantarum)

• Antibiotic-related diarrhea (one of the best-known uses)

• Diarrhea, Clostridium difficile, gas, cold sores (acidophilus) (S. thermophilus)

• Stimulation of the digestive system and fight against disease-causing bacteria (L. plantarum)

• Lactose intolerance Crohn's (L. plantarum)

• IBD, Crohn's, colitis (L. plantarum)

• Diarrhea (L. acidophilus, L. casei); boating (L. plantarum)

• "Gut inflammation" (L. plantarum)

• General gastrointestinal support (B. bifidum, B. breve)

• Celiac (B. breve)

Genitourinary: May improve and prevent antibiotic-associated yeast infections (divided views on this) (lactobacillus); general vaginal health esp BV (lactobacillus rhamnose, L. acidophilus, S thermophilus, L. plantarum), prevention and treatment of UTI (lactobacillus)

Musculoskeletal: Inflammatory conditions such as rheumatoid arthritis

Neuro: Brain function (B. longum)

Skin: Acne (L. acidophilus, L. bulgar, L. bifidum, B. breve), eczema *(L acidophilus)(L. rhamnosis)(L. planetarium); per NIH (Dec 2015) skin hydration and anti-photoaging (anti-aging)(L. plantarum); anti-aging (B. breve)

Mental Health: Anxiety (L. plantarum, L. casei); depression (L. casei); in fact, gut bacteria may play a role in the body's serotonin production (?Pollan 2013)

Cardiovascular: Blood pressure (L. plantarum)

Cholesterol: Lowers  (L. platarum)

Diabetes: (L. plantarum)

Immunity: Improves immunity (L. plantarum)(B.lactis)(B. bifidum). Lactobacillus GG May help kill resistant bacteria

Other: Increase in B vitamins, decreased body odor

Note: It has been suggested that probiotic deficiencies may result in obesity, metabolic syndrome, nonalcoholic fatty liver, IBS, atherosclerosis, diabetes I, autism, allergy asthma, and celiac disease, constipation (yeast base), diarrhea

Side Effects: Gas, bloating, constipation (especially yeast-based probiotics), stomach upset, illness in diseased and immunocompromised, increased metabolic activities, allergic reactions, headaches (from amines in fermented foods), allergy-type symptoms, particularly respiratory and eye symptoms (histamine-producing probiotics: L buchneri, L helveticus, L hilgardii, and Streptococcus thermophilus)

Cautions/Contraindications: Lactose intolerance, chronic severe illness, immunocompromised individuals (check with your primary care provider before taking these), bowel resection, postsurgical patients

FORMS: Capsules, tablets, liquid, suppositories, powders, gummies, gel caps, yogurts (see below)

Note: Some probiotics are destroyed by stomach acid; probiotics may be destroyed by antibiotics if taken at the same time

RECOMMENDED BRANDS  

DOSAGE: As directed

The following are reported doses and may NOT be supported by evidence (reported by various sources i.e. WebMD, RxList, Epocrates, ConsumerLabs, German Commission E, NIH publications, and others). Read dosages and instructions carefully when available on the label.

Common Probiotic Foods Include:

Cheeses (Feta, Swiss, Provolone, aged cheese, cottage cheese), Kimshi, apple cider vinegar, many frozen yogurts, sauerkraut, tempeh, soy products, pickles, miso, kefir, olives, kombucha, sourdough bread, green peas, buttermilk, some soy drinks, bananas (under-ripe), spinach, blueberries, oatmeal, dandelion greens, asparagus, leeks, flax seeds and others

Yogurts

Note: BE SURE TO READ THE LABEL TO FIND WHAT YOU ARE LOOKING FOR-ALL YOGURTS ARE NOT CREATED EQUAL

Probiotic Yogurts - Which One Do You Need? Common products include:

Stoneyfield Farms:

L. acidophilus

Strep thermophilus

L. bulgaricus

L. bifidus

L. casei

L. rhamnosus

(check specific labels-there are different kinds)

Dannon Yogurt

L. acidophilus

L. bulgaricus

Strep thermophilus

B. regularis

Fage Greek Yogurt

L. acidophilus

Staph thermophilus

L. bifidus

L. bulgaricus

L. casei

Chobani Yogurt

L. acidophalus

S. thermophilus

L. bulgaricus

L. bifidus

L. casei

Prebiotic Foods

These are the foods that foster the growth of internal probiotic organisms. These include bananas (under-ripe), oats, asparagus, leeks, garlic, soybeans, chickory root, whole grains, onions, artichokes, dandelion greens, leeks, barley, apples, spinach, blueberries, flax seed, and others.