Creating Health & Nutrition Robson90, Bigstock Probiotics: The Good Bugs! Photo credit:

ur body’s gastro- in certain foods that treatment of acute fermented dish made intestinal tract help maintain the barrier diarrhea and antibiotic- of vegetables with O(GI tract) is a function of the intestine associated bouts of various seasonings), very active and complex and improve its immune diarrhea by shortening the pickled ginger, pickles system that plays an response. duration of symptoms, and (brine-cured without important role in overall For probiotics to be in the treatment of atopic vinegar), sauerkraut health. Our gut micro- effective they must be eczema. Other potential • Fermented soy prod- biome, or the healthy active or live cultures benefits of probiotics ucts—miso (a Japa- bacteria that live there, of bacteria. The most being researched include nese food made by helps the intestine in its familiar probiotics are reduced symptoms of fermenting rice, barley, role as a barrier, allowing Lactobacilli and Bifido- lactose intolerance, and/or soybeans with nutrients to be absorbed bacteria, found mainly in decreased risk of while keeping toxins and cultured dairy products. colorectal cancer, preven- pathogens from entering Streptococcus thermo- tion of certain allergy Tip into the body. Main- philes and Saccharo- symptoms, enhanced Try kimchi (kim-chee), a taining a healthy micro- myces are other strains of immune response, and spicy condiment made biome enhances immune bacteria more commonly management of irritable with fermented vegeta- bles (mainly cabbage) function, improves absorp- found in fermented foods. bowel syndrome, among and various Asian sea- tion of nutrients, reduces One thing to keep in others. sonings. It can be found bloating, and much more. mind is that many specific in the produce section of species exist within these How Can I Increase most grocery stores. Bacteria Are Good broad categories of Probiotics? You can: for Me? bacteria and not all do The best way to increase • Mix into rice the same thing or have Probiotics are live probiotics is through food. • Stir into soup, stew, the same benefits in all microorganisms (mostly Food sources of probiotics or stir fry to add a people. different flavor bacteria, but also other may include: microbes like yeast, too) • Cultured dairy prod- • Mix with pasta or rice noodles and top with that are either the same Potential Benefits ucts—buttermilk, or similar to those found chicken or sautéed While much work cottage cheese, kefir (a shrimp in the body that when remains, the current cultured or fermented • Use as a topping on consumed in adequate research on the health milk beverage similar burgers, pulled pork, amounts may result in a benefits of incorporating to yogurt), sour cream, deli-style sandwiches, health benefit. In other probiotics in your diet is yogurt or pizza words, probiotics are promising. The strongest • Fermented vegeta- • Add to omelets “good” bacteria found evidence appears in the bles—kimchi (a Korean Examine Your Choices

Food What I do now What I plan to buy/change

Yogurt Purchase any kind of yogurt Look for live, active cultures in ingredient list

salt and fungus), natto research! Supplements (fermented soybeans), should define the specific Pork, Apple, and Miso Noodle Soup shoyu and tamari strain of bacteria present, Serving size: makes 4 servings, about 2 cups each (types of soy sauce), including the number of tempeh (made from live cells or colonies (CFU, INGREDIENTS partially cooked, colony-forming units), a 1 Tablespoon canola oil fermented soybeans) suggested dose or serving, 12 ounces lean ground pork • Others—beer (micro- storage recommendations, 2 tart, firm apples, peeled and chopped brew), kombucha and scientific documen- 2 cups reduced-sodium chicken broth (fermented drink made tation of health benefits. 4 cups water with tea, sugar, and While the research is 8 ounces udon noodles, preferably whole-wheat probiotic bacteria and promising, the Food and ¼ cup white miso yeast), wine, yakult Drug Administration has (look for it near tofu in the refrigerated (a Japanese milk-like not approved any health produce section) product) claims related to preven- tion or treatment of any DIRECTIONS Heat oil in a large saucepan over medium-high heat. Add Including these foods on health problem for probi- pork and cook, stirring occasionally about 2 minutes or until a regular basis as part of otics. Remember, probiotic done. Stir in apples and cook, stirring occasionally, until just an overall healthy eating supplements have different beginning to soften, about 2 minutes more. Add broth and pattern may help improve types of bacteria, and water; bring to a boil. Add noodles and cook according to your digestive health. effects will differ from the package directions, stirring occasionally. person to person; there- When the noodles are almost done, carefully scoop out Supplements fore, it is important to learn about ½ cup of the cooking liquid from the pan and combine with miso. Stir the miso mixture into the soup and remove from as much as you can from Probiotics are also heat. Serve immediately. available in supplement reliable sources of informa- form, such as powders, tion. NUTRITIONAL FACTS creams, capsules, and Per serving: 406 calories, 27 g protein, 57 g carbohy- suppositories. As with Sources drate, 9 g total fat, 2 g saturated fat, 2 g monounsaturated any dietary supplement, Adams, I. “FCS3-555: Probiotics fat, 8 g fiber, 49 mg cholesterol, 767 mg sodium. Friendly Bacteria.” University of you should consult your Kentucky Cooperative Extension health care provider Service, n.d. For this recipe, visit before you begin taking www.eatingwell.com/recipes/pork_apple_miso_ Duyff, R. Academy of Nutrition a supplement. Anyone and Dietetics Complete Food and soup.html can consume the above- Nutrition Guide. 5th ed. New York: mentioned food sources Houghton Mifflin Harcourt, 2017. Prepared by Sharon McDonald, senior extension educator and food safety specialist. Edited by Lynn of probiotics. However, “Eat This For: Optimal Gut Health.” James, senior extension educator. unless prescribed by a October 2017. www.foodinsight .org/eat-this-for-gut-health-fiber- extension.psu.edu doctor, supplements are prebiotics-probiotics. Penn State College of Agricultural Sciences research and extension programs are funded in part by not recommended for Pennsylvania counties, the Commonwealth of Pennsylvania, and the U.S. Department of Agriculture. “Probiotics: In Depth.” October people with chronic health Where trade names appear, no discrimination is intended, and no endorsement by Penn State 2016. https://nccih.nih.gov/ Extension is implied. conditions, women who health/probiotics/introduction.htm. This publication is available in alternative media on request. are pregnant or breast- Penn State is an equal opportunity, affirmative action employer, and is committed to providing feeding, and children. employment opportunities to all qualified applicants without regard to race, color, religion, age, sex, sexual orientation, gender identity, national origin, disability or protected veteran status. If you do consider a Produced by Ag Communications and Marketing supplement, do your © The Pennsylvania State University 2018 Code EE0084 1/18pod