Importance of Friendly Bacteria (Probiotics)

Food sources of  probiotics:  

Fermented Foods

Kombucha is a culture of symbiotic beneficial bacteria and yeasts which originated in China nearly 2,000 years ago. This culture is brewed with tea and sugar and fermented into a sweet and sour, slightly effervescent drink. Kombucha contains many amino acids and B vitamins in addition to its bountiful population of beneficial microorganisms, and is believed to be an excellent stimulant to digestion and the immune system.	Kimchi is a traditional Korean lactofermented condiment made of cabbage and other vegetables and seasoned with salt, garlic, ginger and chili peppers. Most Asian diets include a daily portion of some kind of pickled vegetable. Lacto-fermentation occurs when sugars and starches are converted to lactic acid by the lactobacilli that are prevalent in vegetables and fruits.  The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels.
Miso is made by adding an enzymatic culture to a base of soybeans and, often, a grain (usually wheat, barley, or rice). Salt and water are the only other ingredients of natural miso. Through aging, the enzymes reduce the proteins, starches, and fats into amino acids, simple sugars and fatty acids. It also contains lactobacillus bacteria which aid in digestion. Miso is used as a soup base but is also good in sauces, gravies, dips, spreads, dressings and marinades. Always use unpasteurized miso, and don’t boil it; high temperatures will kill the beneficial microorganisms. Miso is a superb source of easily-assimilated complete protein.	Sauerkraut is a cabbage that has been salted and lacto-fermented over a period of weeks. Latin American cultures make a version of sauerkraut called cortido.  The beneficial bacteria so abundant in sauerkraut produce numerous helpful enzymes as well as antibiotic and anti-carcinogenic substances. The main by-product, lactic acid, not only keeps vegetables and fruits in a state of preservation but also pro motes the growth of healthy flora through out the intestine.
Umeboshi are salty sour lacto-fermented pickled plums (ume) from Japan. Umeboshi are highly alkaline and used to neutralize fatigue, stimulate the digestive system and promote the elimination of toxins. They are valued for their natural antibiotic properties and ability to regulate intestinal health.	Tempeh is an ancient Indonesian staple made from cooked, split, fermented soybeans bound together with a mold that makes soy easier to digest and provides many valuable vitamins. Tempeh is an excellent protein source for calcium and iron, and the mold produces an antibiotic to increase the body’s resistance to infections.
Pickles A wide range of vegetables (and sometimes fruits, nuts, seeds, animal products and other ingredients) can be lactofermented using salt, temperature and a controlled environment for a period of time to make pickles. Most modern pickles, however, are made using vinegars and/or heat processing, which limits or eliminates the beneficial bacteria and enzymes that result from lacto-fermentation; check the label to ensure pickles are fermented.

Cultured Dairy Products

Yogurt and kefir consist of milk that has been inoculated with live bacterial cultures. These cultures convert the milk’s lactose sugar into lactic acid. For people who have difficulty digesting the lactose in milk, cultured dairy products may be easier to digest because the live, active cultures produce lactase, which pre-digests the lactose.

Yogurt has been made in cultures around the world for thousands of years. The bacteria that are traditionally used to make yogurt are also responsible for many of yogurt’s health benefits such as improved intestinal health and increased immune function. To enjoy the health benefits of yogurt, make sure that the yogurt you buy contains live, active cultures (all of the yogurt varieties available at the Co-op do). Yogurts made with soy milk and coconut milk are also available and contain the same active cultures.  Make your own! The Co-op carries a yogurt starter kit that you can use to create your own yogurt. You may choose the milk to use and add whatever flavorings or sweeteners you like.

Kefir, like yogurt, is a cultured milk product and usually tolerable to those with lactose intolerance. Kefir contains different types of beneficial bacteria than yogurt does, as well as beneficial yeasts. Kefir contains more bacterial strains that remain viable in the digestive system, increasing the likelihood of intestinal colonization.

Supplements:

Important considerations

A well-know and trusted brand 
Choose a probiotic supplement from a trustworthy manufacturer which provides research and thorough information about the product.

Billions of live bacteria at the time of expiration
15 billion and upwards of live probiotics in each capsule is a good recommendation. Look for a supplement that displays potency at time of expiration. A lot of the ingested microorganisms won't survive through the gastrointestinal tract, and more bacteria usually means better survival rates.

Several different bacterial strains
Different strains of bacteria have different survival rates and health benefits. Choosing a supplement with strains from different groups of probiotic bacteria will be the best bet in ensuring optimal results.

Well-researched strains 
The health benefits of certain microorganisms have been well documented through research and clinical trials. Each manufacturer should be able to provide proof that their probiotic supplement contain well-researched and health promoting strains of bacteria.

Acid and bile resistant
The stomach acid and bile will kill a lot of microorganisms. Selecting a probiotic supplement with acid and bile resistant strains will ensure optimal survival.
Some probiotic supplements have enteric coating or other delivery systems that are supposed to ensure survival. Using these types of delivery systems raises some concerns:
- Their effectiveness varies and few manufacturers provide proof that their coating ensures survival
- If these microorganisms aren't supposed to survive through the GI tract, is it wise to artificially ensure their survival?
- Some enteric coatings use synthetic ingredients
- Beneficial microorganisms from natural sources don't have any enteric coating.

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