Your Food Is Alive! And That's a Good Thing

You've probably heard a lot lately, about the "good bacteria" in certain foods. They're called probiotics, and as the pro prefix indicates, they are indeed good for you. (This doesn't mean that antibiotics are bad for you-but more on that later.) "Probiotics are microorganisms found in food or supplements that are health-promoting," explains dietician Amy Campbell, M.S., R.D., C.D.E., education program manager for the Disease Management Division at the Joslin Diabetes Center in Boston. These tiny bacterial organisms are alive can be seen only under a microscope.

Don't say "yuck" just yet, though! Trillions of bacteria already live in your body--many of which protect you from disease. When the balancing act between the good and the bad gets thrown off, your health and well-being can suffer. There are two chief ways this upset occurs: antibiotic use, which kills off the friendly along with the unfriendly bacteria and causes gas, cramping and diarrhea; and exposure to disease-causing organisms. The reason the health community is so "pro" on probiotic foods is because they help replace the good bacteria in your body that have been destroyed by medications or illness.

Best Food Sources of Probiotics

"The main thing we know about probiotics is that they can help treat diarrhea, the side effects of antibiotics and the touristas," says Campbell. "They can also promote a healthy immune system so you'll be less likely to get a cold or virus." Foods that provide probiotics have a distinct tangy taste, due to the bacteria:

yogurt (only if there's a "live culture" seal on the label)

buttermilk

sour cream

kefir

tempeh

miso

kim chi

sauerkraut

sour dough

bleu and other strong-smelling cheeses

In order to get the digestive--and immunity-health benefits, however, you're going to have to consume foods that contain "prebiotics" as well. Prebiotics are the undigestible ingredients in certain carbohydrate foods--such as oatmeal, flax, barley and other whole grains, greens, berries, and legumes--that supply nutrients to the probiotics. (That is, they nourish and "feed" the friendly bacteria.) When probiotics and prebiotics mix together, they're called synbiotics. "You need both," maintains Campbell. "They become symbiotic in your system and that's when they confer health benefits."

In America, probiotic supplement sales have tripled since 1994, but experts say it's always better to eat the food rather than swallow a pill that isn't regulated. "You never know what's in a supplement," warns Campbell. "By consuming the foods, you get other nutrients as well."