by What Exactly are Probiotics?
Probiotics are live microorganisms which, when administered in adequate amounts, confer a health benefit on the host. In simple terms, they are beneficial bacteria and yeasts that are good for our digestive health. The most common probiotic microorganisms found in foods and supplements are various strains of Lactobacillus and Bifidobacterium.
The Top Probiotic Ingredients to Look For
With so many “probiotic” foods and supplements on the market, it can be hard to know which ingredients actually make a meaningful difference. Here are some of the most research-backed probiotic ingredients to seek out:
Lactobacillus acidophilus
This is one of the best-studied and most commonly used Probiotic bacteria. L. acidophilus is a natural inhabitant of the digestive and urogenital tracts. Studies show it helps maintain healthy gut and vaginal flora. Look for it in yogurt as well as supplement form.
Lactobacillus rhamnosus GG
Also known as LGG, this is one of the most extensively researched probiotic strains. Clinical trials have found LGG effective at treating and preventing diarrhea, respiratory infections, and eczema in children. It also supports vaginal health.
Bifidobacterium lactis BB-12
BB-12 is another widely studied probiotic with research backing its ability to improve digestive health, boost immunity, and aid lactose digestion. It is found in dairy products as well as standalone supplements.
Bifidobacterium longum
Species of B. longum are the most abundant healthy gut bacteria in breastfed infants.Studies link certain B. longum strains to reducing irritable bowel syndrome symptoms, lessening gut permeability, and promoting anti-inflammatory effects.
What Probiotic Foods Contain these Powerful Ingredients?
Fortunately, some supermarket staples provide natural doses of beneficial bacteria. Here are some top probiotic food sources:
Yogurt
When choosing yogurt, look for labels listing “live and active cultures.” Greek yogurt tends to have higher counts of L. acidophilus and Bifidobacterium along with protein. Yogurts brewed with bacteria like BB-12 deliver it as well.
Kefir
Similar to yogurt but with an even more diverse array of microbes, kefir often contains strains of Lactobacillus, Leuconostoc, and Bifidobacterium. It boasts up to 30 active probiotic cultures depending on the brand.
Kimchi
This fermented Korean cabbage dish relies on Lactobacillus for its production. Just a half cup delivers over one billion live bacteria cells including L. plantarum and L. brevis. Sauerkraut offers similar benefits.
Miso
Made by fermenting soybeans, rice, barley or chickpeas with Aspergillus oryzae mold, miso contains Lactobacillus, Aspergillus, and other co-factors that support digestive and immune health.
The Importance of Probiotic Diversity
While any probiotic properties of foods are considered a bonus to their nutritional makeup, supplements provide targeted doses of beneficial bacteria. Research increasingly shows probiotic blends containing 8-10 diverse strains leads to maximum health advantages over single-strain formulas. Proper refrigeration and expiration dates further ensure viability. By sourcing high-quality multi-strain probiotics as well as naturally rich probiotic foods, we give our gut flora the support it needs to thrive.
