Microorganisms that protect the intestine, strengthen the defenses and protect against cancer – for quite a few years it has been known that these health-promoting germs actually exist: and in our intestines. They can also be supplied through food, and are said to be particularly abundant in yogurt. But does the advertising live up to its promise?
Probiotics for the intestinal flora
The intestine is the largest immune system of the human body – whoever claimed this decades ago was at best mildly smiled at. But now this knowledge is established in medicine. Numerous studies have shown that diseases in which our immune system is involved or goes haywire often find their origin in the intestine or – conversely – corresponding clinical pictures can be improved by supporting the bacterial flora. Probiotics: 11 probiotic foods
What are probiotics?
This is where probiotics come in: These microorganisms are a natural part of our healthy intestinal flora. In addition, they can enter the intestine in the form of food or supplements, colonize there and support the existing intestinal flora – and in this way stimulate, train and strengthen our immune system.
When lactobacilli and bifidobacteria work.
Lactobacilli (lactic acid bacteria) and bifidobacteria have turned out to be particularly helpful – their preventive and healing effects have now been proven, but with limitations:
- Not all strains of bacteria have corresponding effects; the effects demonstrated in the studies apply only to the probiotic tested (which does not mean that they are not present in others).
- In the case of dietary intake, only a small part of the health-promoting microorganisms reach the intestine – the others are destroyed by stomach and bile acid.
- In the case of food, there is also the risk that improper storage or transport routes are no longer sufficient amount of bacteria – a disadvantage that dietary supplements from the pharmacy (for example, in the form of capsules) do not have.
In which foods are probiotics contained?
Probiotics are found in lactic fermented foods – and not just since yogurt drinks came in small bottles. The healthy bacteria are also found in:
- Soured milk
- Kefir
- Yogurt
- Bread drink
- Cheddar
- Apple cider vinegar
- Sauerkraut
- Beet
- Pickled cucumbers
Since ancient times, these bacteria help to preserve food, because the strong acid production other harmful organisms no longer have a chance.
It is best to consume dairy products every day
It is quite crucial to consume probiotic products frequently, preferably daily, and regularly. Otherwise, the bacteria cannot colonize the intestinal mucosa. Conventional, non-heat-treated yogurts and dairy products containing live lactobacilli and bifidobacteria strains, respectively, are said to be beneficial to health. The German Nutrition Society (DGE) therefore recommends consuming low-fat acidified dairy products daily.
Effects of probiotics
Under the keyword “probiotic,” which translates as “for life,” the refrigerated shelves of grocery stores are now full of different products, often more expensive than conventional products. Not every consumer immediately understands the meaning of Lactobacillus casei Actimel or a Lactobacillus casei Golding and Gorbach (LGG). These lactic acid bacteria – which, by the way, have not been genetically modified – have proven to be quite resistant to stomach and bile acids. Meanwhile, there are numerous studies on the effect of probiotics
1–10
:
- In fact, certain probiotics such as dry yeast (Saccharomyces boulardii) and the bacteria Lactobacillus rhamnosus GG (for example, LGG or Lactobacillus acidophilus) can mitigate the duration and severity of gastrointestinal infections and diarrhea. They can even be used preventively against traveler’s diarrhea (start taking them five days before the start of the trip).
- Other bacteria promote digestion and reduce the number of putrefactive bacteria in the colon. In case of lactose intolerance, they improve the digestion of lactose.
- In young children, the consumption of lactic acid bacteria with probiotic properties protects against certain intestinal infections and helps normalize bacterial miscolonization after therapy with antibiotics.
- During pregnancy and breastfeeding taken by the mother lactic acid bacteria (for example, LGG.
, Symbiolact comp.
) prevent allergic reactions and especially atopic dermatitis in children. - Probiotics can reduce the loss of bone mass in the elderly.
- Probiotics appear to positively influence the course of chronic inflammatory bowel diseases (ulcerative colitis, Crohn’s disease) and urinary tract infections.
- It is possible that probiotics reduce the risk of colorectal cancer by inhibiting cell-damaging enzymes. A Japanese study has shown this effect for the germ Lactobacillus casei Shirota.
Probiotics: Researchers argue about health effects
While some scientists insist that probiotics have a positive effect, others doubt it and also consider possible negative effects. For example, one study suggests that probiotics do not always promote the regeneration of intestinal flora after treatment with antibiotics and may even be harmful. Furthermore, it is suspected that probiotics are not tolerated equally well by all people. Probiotics are also suspected of being able to cause complaints such as a bloated belly and stomach pain. Another possible disadvantage of probiotics is that they can also aggravate some diseases – possibly affecting some autoimmune diseases, such as ankylosing spondylitis, or pancreatitis. Such negative effects of probiotics are currently still being studied. Prebiotics: These foods promote healthy digestion
