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Not All Bacteria Is Bad

When it comes to bacteria, it's all about balance. Learn how to get more good probiotic bacteria--and protect your body from bad bacteria.

Does the word probiotic make you think you've slipped into the latest episode of Battlestar Galactica? Don't worry; there's nothing otherworldly about probiotics, which just means "for life."

"Probiotic foods contain actual live good bacteria, and prebiotics are the food that good bacteria eat," says Milton Stokes, RD, chief clinical dietitian at St. Barnabas Hospital, in New York City. But why in the world would we put bacteria in our food or encourage its growth in the first place?

The Truth About Bacteria
There are an astounding 100 trillion bacteria in each of our bodies. You might think all bacteria are bad, but there are helpful strains whose job it is to keep the bad guys from growing too large in number. In fact, some studies show good bacteria may be able to help:
* boost the immune system,
* improve milk digestion for those with lactose intolerance,
* relieve some cases of diarrhea,
* make and absorb vitamins and minerals, and
* protect you from bad bacteria that could make you sick

The key is to have a balance between good bacteria and bad bacteria so that the good come out victorious. But sometimes the good and bad bacteria get out of balance. The good news: Researchers believe you can eat foods containing good bacteria to help compensate for that.

Probiotics: Food for You
Researchers are still working to understand probiotics, and there aren't reliable recommendations to say how much you should eat. But since probiotics are helpful combatants of bad bacteria only for a short time period, you'll probably derive the most benefits by eating probiotic foods daily.

"One of the best sources of probiotics is yogurt," says Stokes. But take care with refrigeration. "Probiotics are sensitive to heat, so keep your yogurt cold and don't let it sit on your desk all afternoon."

Probiotic food sources include:
* yogurt
* kefir (a creamy milk drink)
* soy foods tempeh and miso
* sauerkraut
* sour cream
* buttermilk

Prebiotics: Food for Them
Hard-working good bacteria need energy, and that comes from prebiotics, the food that feeds the probiotic organisms. One prebiotic, called inulin, is found in chicory root. Inulin and oligofructose, another prebiotic, are found naturally in many plant foods but can be added to others. Some foods, like yogurt, contain probiotics, in addition to being a prebiotic (such as inulin or chicory root). Check food labels to be sure.

Prebiotics (food for good bacteria) are found in these foods:
* whole grains: oatmeal, flax, and barley
* legumes: lentils, kidney beans, and garbanzo beans
* fruits: berries and bananas
* dark leafy greens: spinach and collards
* inulin-supplemented foods: yogurt, smoothies