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Probiotics 101
(Our friend the bacteria)
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1 Probiotics 101
1.1.1 Introduction
1.1.2 What are Probiotics?
1.1.4 What are Prebiotics?
1.1.5 Probiotic rich foods
1.1.6 Probiotic bacteria types
2 Probiotic Health uses
3 What do Scientists Say?
4 Issues of quality
4.1.1 Manufacturing Quality
5 Summary
6 Resources
7 References
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Probiotics 101
1.1.1 Introduction
1.1.2.1 Probiotics are alive and living all over, in and around you.
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skin, in the gut, and other
1.1.3 The world is full of orifices that will go
microorganisms including unmentioned in this article.
bacteria. Our bodies are Some bacteria eat parts of
simply loaded with bacteria food we can’t digest, like
and yeasts and viruses. In cellulose. Others help
fact, our bodies contain more generate vitamin K for us.
DNA from bacteria, yeasts and Probiotics are a bit delicate.
viruses than from our own They need to be cared for or
‘human’ DNA – tons more. You the colonies die out. That’s
might even say we are more why most experts suggest
bacterial than we are human. consuming foods or
We need the non-human living supplements that contain
DNA of probiotics to continue living cultures and soluble
living; how’s that for a creep- fibers (see, “What are
out? Probiotics are literally prebiotics?” on page 5)
living all over us, in and on the
1.1.3.1 Probiotics are friendly bacteria and yeasts vital to several bodily systems
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Prebiotics are snacks for probiotics. Prebiotics are non-digestible food ingredients like
the carbohydrate fiber inulin or FOS (fructooligosaccharides) that serve as snack food
for 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, sweet
potatoes, asparagus and some whole grains. Prebiotics fuel the growth or activity of our
‘good’ friends, the probiotic.
Warning: new snack formulations are adding inulin to almost everything. There is a lack
of good research out there as to whether these highly concentrated inulin ‘additives’ are
a good idea. Therefore, stick to traditional foods from all natural sources wherever
possible. Also, be cautious of ‘new’ or ‘concentrated’ probiotics ‘engineered’ by food
companies – corporations want to create bio-engineered products they can trademark
that may not be fully studied for safety. Stick to traditional bacterial and yeast varieties.
Best of all is probably to make your own yogurt, kefir or sauerkraut. Remember heat-
treating after culturing means it’s a dead product. Also, watch out for name brands with
heavy sugar content and those that are heat treated after culturing.
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protection against many diseases).
Because there are so many companies advertising such a wide variety of probiotics, it’s
a good idea to do some product research.
Most often, the bacteria come from two groups, Lactobacillus or Bifidobacterium. Within
each group, there are different species (for example, Lactobacillus acidophilus and
Bifidobacterium bifidus), and within each species, different strains (or varieties).
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Some probiotics are yeast, such as Saccharomyces boulardii, which are different from
bacteria.
Probiotics are considered to be chock full of potential health benefits. Some people use
probiotics to offset side effects from antibiotics, including gas, cramping or diarrhea.
Lactose intolerant? Some people report that probiotics can aid in dairy digestion.
Each person’s mix of bacteria varies. You are wholly unique. The goal is to keep
everything in balance. Don’t overfeed the bad bugs. Don’t underfeed the good bugs.
Think of your body as a giant container filled with the makings of a yogurt smoothie; your
body, like everyone else’s, is made with its own special house blend recipe. The
healthier your diet and lifestyle, the more likely you’ll be well balanced and delicious.
Remember:
Warning: There is no USDA minimum requirement for probiotics. It is not clear how to
determine the right ratio or mix of healthy ‘flora and fauna’ (plants and critters) in our
bodies. As we’ve discussed, you carry a different mix of probiotics than your neighbor
does, or his neighbor does, and so on and so on.
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 corn
syrup 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 what regenerate.
it’s telling you. Also, avoid ‘active culture’
Your body will probably let you products that contain high sugar
know if you’ve gotten the right content or that include fructose
‘dose’ of probiotics or if extra corn syrups, corn starch or
servings are needed – motto, ‘a artificial ingredients – as those
little every day, goes a long way.’ aren’t very ideal choices.
Look for a mix of different types (a Avoid choices that say heat
variety of species) of acidophilus treated after culturing
in your probiotic cocktail. You must choose ONLY ‘RAW’
USDA Certified Organic is a good sauerkraut, most often found in
symbol to look for on packaging. health food stores, as grocery
Never buy yogurt without active or store brands are heat-treated and
live cultures listed on label – no longer offer any ‘biodynamic’
dead, lifeless yogurt doesn’t benefit.
2.1.1.2 This bacterial “balancing act” – Good bugs vs. bad bugs
Researchers are exploring the possibility that probiotics might act to prevent bad bugs in
the first place or at least may suppress bad bug growth and activity. The preventative
power of probiotics may be helpful with conditions such as:
• It’s a fact that there are cells in the you alter a person’s intestinal
digestive tract connected with the tract, thereby theoretically
immune system. boosting the immune system’s
• Introduce probiotic bacteria and defenses.
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According to an NCCAM report, co-funded by the National Center for by the American
Society for Microbiology, there is encouraging evidence for effective probiotic
formulations:
The key and exciting question: What is going on at the molecular level with the bacteria
and how do they interact with the body to prevent and treat diseases?
4 Issues of quality
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With more consumers investing in probiotics come more companies trying to cash in on
a good thing. The concerns, say scientists and holistic practitioners are: what happens
when probiotic bacteria are treated or altered in a manufacturing process? What
happens when probiotics are added to non-traditional foods? What if some food
manufacter puts probiotics in donuts or sodas? Would those weird combinations affect
the happy bugs’ ability to survive, grow and/or deliver a therapeutic effect. The same can
be said about recent efforts by companies to put non-soluble fiber inulin into every food
product they can get their hands on – that’s a topic of hot debate – might be a bad idea.
Live microorganisms have been in use for thousands of years without causing illness in
people and were used by the ancients as medicine. Still, modern scientists caution that
we still don’t fully understand safety and function of microorganisms in the body.
Theoretical questions exist about safety for the young, elderly and people with
compromised immune systems. Consult your physician in cases where immunity is
impaired. However, be aware that most physicians are not well trained in nutrition. In the
end, food is food and choices come down to good judgment and careful observation. If
you continue to have trouble with dairy foods after trying yogurt or kefir, then switch to a
non-dairy source of probiotic such as sauerkraut or kombucha.
Probiotic side effects, if they occur, tend to be mild and digestive (such as gas or
bloating). More serious effects have been seen in some people. Probiotics might
theoretically cause infections that need to be treated with antibiotics, especially in people
with underlying health conditions. They could also cause unhealthy metabolic activities,
too much stimulation of the immune system, or gene transfer (insertion of genetic
material into a cell). Probiotic products taken by mouth as a dietary supplement are
manufactured 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 to
delay seeking that care. Effects from one species or strain of probiotics do not
necessarily hold true for others, or even for different preparations of the same species or
strain.
If you use a probiotic product and experience an effect that concerns you, contact your
health care provider. You can locate research reports in peer-reviewed journals on
probiotics’ effectiveness and safety through the resources PubMed and CAM on
PubMed.
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6 Resources
7 References
Sources are primarily recent reviews on the general topic of probiotics in the peer-
reviewed
medical and scientific literature in English in the PubMed database, selected evidence-
based
databases, and Federal Government sources.
1994-2004 U.S. specialty/other supplement sales. Nutrition Business Journal. 2005.
Accessed at http://www.nutritionbusiness.com
on December 7, 2006.
Alvarez-Olmos MI, Oberhelman RA. Probiotic agents and infectious diseases: a modern
perspective on a traditional
therapy. Clinical Infectious Diseases. 2001;32(11):1567-1576.
Bifidobacteria. Natural Medicines Comprehensive Database Web site. Accessed at
http://www.naturaldatabase.com on
December 7, 2006.
Bifidus. Thomson MICROMEDEX AltMedDex System Web site. Accessed at
http://www.micromedex.com on December 7, 2006.
Cabana MD, Shane AL, Chao C, et al. Probiotics in primary care pediatrics. Clinical
Pediatrics. 2006;45(5):405-410.
Doron S, Gorbach SL. Probiotics: their role in the treatment and prevention of disease.
Expert Review of Anti-Infective
Therapy. 2006;4(2):261-275.
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Ezendam J, van Loveren H. Probiotics: immunomodulation and evaluation of safety and
efficacy. Nutrition Reviews.
2006;64(1):1-14.
Food and Agriculture Organization (FAO) of the United Nations and World Health
Organization (WHO). Guidelines for the
Evaluation of Probiotics in Food. Report of a Joint FAO/WHO Working Group on Drafting
Guidelines for the Evaluation of Probiotics
in Food. Accessed at
http://www.who.int/foodsafety/fs_management/en/probiotic_guidelines.pdf on December
7, 2006.
Gill HS, Guarner F. Probiotics and human health: a clinical perspective. Postgraduate
Medical Journal. 2004;80(947):516-526.
Hammerman C, Bin-Nun A, Kaplan M. Safety of probiotics: comparison of two popular
strains. BMJ.
2006;333(7576):1006-1008.
Huebner ES, Surawicz CM. Probiotics in the prevention and treatment of gastrointestinal
infections. Gastroenterology
Clinics of North America. 2006;35(2):355-365.
Lactobacillus. Natural Medicines Comprehensive Database Web site. Accessed at
http://www.naturaldatabase.com on
December 7, 2006.
Lactobacillus. Thomson MICROMEDEX AltMedDex System Web site. Accessed at
http://www.micromedex.com on
December 7, 2006.
Probiotics: Bottom Line Monograph. Natural Standard Database Web site. Accessed at
http://www.naturalstandard.com on
December 7, 2006.
Reid G, Hammond JA. Probiotics: some evidence of their effectiveness. Canadian
Family 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 American
Society for Microbiology colloquium;
November 5-7, 2005; Baltimore, Maryland. American Society for Microbiology Web site.
Accessed at
http://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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