Probiotics: The Good Bacteria

"Probiotic" -- seems like that word pops up more and more in the dairy aisle these days. Many foods are sporting probiotic labels and promising digestive bliss, but does this bacteria deserve all the hype? Here are the basics.

What Are Probiotics?

These are live microorganisms that help keep your digestive system in working order. Your digestive tract is teeming with bacteria -- the good guys help breakdown food, while the bad guys can cause illness. Since only a certain amount of bacteria occupies your digestive tract at one time, eating probiotics helps outnumber unhealthy bacteria. Keeping a balance of good regulates digestion and may also benefit the immune system.

Sources of Probiotics

Probiotics are in yogurt, some cheeses and fermented dairy products such as kefir, a cultured milk beverage that tastes similar to yogurt, only thinner.

When probiotic browsing, check labels for the two most common ones: Lactobacillus and Bifidobacterium. On an ingredient list, these are usually abbreviated as "L." or "B." followed by the specific species name (examples: L. acidophilus, L. casei, B. bifidum and B. Longum). Don't worry about looking for special packaging or paying a premium; most yogurt products contain these types of good bacteria. Probiotics are also in non-dairy foods -- soy products such as miso and tempeh. Some snack foods -- granola bars, for example -- have them added.

Supplements are also available in capsule and powder forms. Folks often take probiotic pills to help alleviate an upset stomach while traveling. And if you're on antibiotics, you may want to take in some extra probiotics (from food or supplements); antibiotic medications zap all the bacteria in your body -- healthy and unhealthy. But remember, before taking any supplements while on medication (or anytime really), check with your doctor.

Ways to Enjoy Them

If you're worried about it affecting your diet, no need. Foods with probiotics tend to be whole foods that are loaded with nutrients. Nonfat or low-fat yogurt is an easy snack; you can also add it to salad dressings or beverages. Try a mango lassi to cool off a spicy meal or add yogurt to a flavorful meat marinade. Kefir gives smoothies creaminess and tang.

For more on the science and specifics of probiotics, check out the National Institutes of Health.

    Recipes to try:
Keep Reading

Next Up

Supplement Savvy: Probiotics

Keep these important tips in mind when shopping for a probiotic supplement.

Prebiotics and Probiotics

Want to keep your digestive system healthy and happy? Make sure you’re getting enough prebiotics and probiotics

5 Easy Ways to Eat Probiotics Like a Pro

Achieve better gut health without overhauling your lifestyle with these tips on probiotics.

Reading List: Gluten-Free Snack Explosion, Nuking Away Bacteria & Dannon's Misleading Claims

In this week’s nutrition news: A grocery store unveils colored-coded product labels, the USDA’s launches a farm-to-table initiative and Dannon settles lawsuit for claiming their probiotic drinks boost immunity.

In The Know: Good Cookin' Good Lookin'

Take a cue from these busy chefs and search your kitchen for makeshift beauty products.

Mayo: Good or Bad?

It’s the quintessential “bad” food laden with artery clogging saturated fat. For years, we’ve been told to “hold the mayo,” but is it really as bad as they say?

Granola: Good or Bad?

Some view granola as an all-star health food, others think it’s belly fat in a box! Here are the pros and cons on this crunchy breakfast staple.

Eggs: Good or Bad?

Over the years, eggs have gotten a bad rap as cholesterol no-nos. But should you totally ditch them in your diet?

Coffee: Good or Bad?

Americans consume 400 million cups of coffee per day. In Italy, people down 14 billion espressos every year. But the coffee-guzzling king is Finland, where residents drink more coffee than anywhere else in the world. Clearly, coffee is one of our favorite beverages, but is it good or bad?

Milk: Good or Bad?

We're talking about cows' milk, that is. Many folks view milk as wholesome and healthy. Others, meanwhile, warn us away and say it's full of hormones or might make you phlegmy. So what’s the deal with milk: does it do your body good or not?