By Cabrina Buckman, MA, RD, LD PROBIOTICS Family & Consumer Sciences Agent Washington County Extension Service WHAT ARE PROBIOTICS?
Probiotics – live microorganisms, mainly bacteria and some yeast; used in production of fermented dairy products, vegetables, and soy products
For a product to be a probiotic, it must be: 1. Live 2. Present in sufficient concentrations 3. Beneficial to the person consuming it HOW PROBIOTICS WORK IN THE BODY
Healthy Gut Harmful Bacteria Good Bacteria balance of good & harmful Harmful bacteria can Bacteria in probiotic bacteria .by use of antibiotics foods/drinks help to .after some surgeries good bacteria .in some diseases POSSIBLE HEALTH EFFECTS OF PROBIOTICS
treat diarrhea, especially following use of antibiotics symptoms of irritable bowel syndrome & inflammatory bowel syndrome promote regularity lactose intolerance improve cholesterol levels Take Away Point: Probiotics can help your risk of certain cancers gut & immune system modify gut immune response & improve its barrier functions function properly! control or development of certain allergies or shorten risk of certain intestinal infections WHAT’S IN A NAME?
Genus Lactobacillus L. rhamnosus L. reuteri Species L. casei L. acidophilus Lactobacillus Species acidophilus L. acidophilus La-1 Lactobacillus Strain casei Lactobacillus acidophilus 1 or La-1 Genus: Lactobacillus on the front, you may see claims of “live culture” or “live and active culture” check the ingredients for yourself READING THE LABEL the yogurt above contains species S. Thermophilus (Streptococcus Thermophilus), L. Bulgaricus (Lactobacillus Bulgaricus), L. Acidophilus, Bifidus, & L. Casei Natto Miso Paste Tempeh SOURCES OF PROBIOTICS
Cultured Dairy Products Fermented Vegetables Fermented Soy Products Others
Buttermilk Kimchi: a Korean fermented Miso: a Japanese food Beer (microbrew) dish made of vegetables made by fermenting rice, with varied seasonings barley and/or soybeans with salt & fungus Cottage cheese Pickled ginger Natto: fermented soybeans Kombucha: a fermented drink made with tea, sugar, & probiotic bacteria & yeast Kefir: a cultured or Pickles (brine-cured, without Shoyu &Tamari: types of soy Wine fermented milk beverage vinegar) sauce similar to yogurt Sour cream & Yogurt Sauerkraut Tempeh: made from Yakult: a Japanese milk-like partially cooked, fermented product soybeans IDEAS FOR ADDING Yogurt PROBIOTICS INTO YOUR DIET . yogurt with fruit & granola . smoothie . sample recipe: apple cranberry waldorf salad Sauerkraut . topping on sandwiches . topping for baked pork chops Miso Soup Kefir . drink by itself . add to smoothies . make popsicles Kombucha tea SOURCES
Adams, Ingrid. “Probiotics” Retrieved from http://www2.ca.uky.edu/agcomm/pubs/fcs3/fcs3555/fcs3555.pdf www.pixabay.com