Does your diet include probiotics?(HEALTH +)

WProbiotic food is beneficial for health and capable of boosting immunity. Lisa Antao tells you more about its growing popularity.


Did you know there are over 400 distinct species of microorganisms inhabit the various regions of the adult human digestive tract, making up nearly two kg of total body weight? Few of these bacteria, such as lactobacilli species and bifidobacteria, are beneficial to our health and are capable of boosting immunity. In recent years, there has been a lot of curiosity and interest in probiotic foods because of their ability to benefit one's health. The term probiotic means 'for life'. There are two types of bacteria, good bacteria and bad bacteria. Harmful bacteria are those microorganisms, like yeast, fungi and parasites, that cause diseases. Probiotics are organisms that contribute to the health and balance of the intestine tract and are commonly referred to as the good bacteria.


Clinical dietician Dr Bhavi Mody says, "Probiotics are those living microorganisms that are similar to those naturally found in the gastro-intestinal system. Today, probiotic supplements are also available in the form of tablets and capsules." Clinical nutritionist Dr Sunita Dube says, "Foods like yogurt, buttermilk, sour cream, milk and soy products like tofu, soy milk, etc. contain probiotic organisms and so do fermented foods."


How are probiotic foods prepared? Probiotic foods are produced by the chemical action of lactic acid bacteria, yeasts or through a combination of both. These useful microorganisms help in breaking down carbohydrates and sugars, making them easily digestible and more nutritious.


And why are probiotics important for health? Gut flora is the ecology of microorganisms present in the body. And this ecology sometimes gets destroyed due to strong antibiotic medicines or drugs, illnesses, excessive consumption of alcohol and even stress. Though antibiotics are prescribed for treating illnesses, their frequent intake can also destroy the good bacteria present in the gut and intestinal tract, which in turn can affect digestion and absorption of nutrients in the body. The long-term use of antibiotics can also prevent the replenishment of these useful bacteria. Here, probiotics play an important role in supplementing the presence of the good bacteria in the body.


There are many benefits of probiotic foods. Clinical nutritionist Dr Nupur Krishnan says, "Probiotics improve absorption of nutrients, improve synthesis of vitamin, essential fatty acids, and prevents some bacteria and yeast infections. Fermented foods are known to possess health benefits because they have been shown to enhance the nutritional quality of foodgrains. Foods like idlis, dosas, dhoklas, wadas and kadhi are some of the lactobacillus fermented cereals and legumes that are commonly consumed in India." She says that fermented foods increase the absorption of vital minerals from gastrointestinal tract, thus preventing mineral deficiencies. Bread, fish sauce, wine and beer are some of the yeast-based fermented food beverages.


Dr Dube says that probiotic foods improve immunity, aids in better digestion, absorption of calcium and prevention of allergies. They also help in treating diarrhoea. If a pregnant woman consumes probiotic food like a month before her delivery, this will help prevent the new born infant from contracting allergies to some extent. Also, if infants who are six months and older are given probiotic food it helps to build their immunity.


Though, probiotic food are beneficial for health, a person who decides to incorporate them in their diet must do it gradually. A normal healthy person can consume a daily dose of probiotic food containing a dose of about two million live organisms. People suffering from long-term illnesses like cancer, diabetes or those who are HIV+ must consult a doctor before incorporating probiotics in their diet regularly, warns Dr Mody.


Dr Dube says that too much intake of any substance is bad. Sometimes, excessive intake of probiotics might result in indigestion and bloating. It differs from person to person. While buying specially manufactured probiotic food, one must check their expiry date, because in outdated products, the live organisms will remain ineffective. Also, make sure that the product you choose, must have more than one billion live organisms present, per dose.


Dr Krishnan mentions the following guidelines when opting and buying probiotic foods:


- Products which are pasteurised or have been refrigerated for a long time will have very few active bacteria.


- Pregnant women should use probiotic nutritional supplements, after consulting a doctor.


- The use of Probiotics for the treatment of any disorder must be medically supervised.


- Look for a product wherein the bacteria should be available at the time of consumption and not only during the time of preparation. Look on the label for viable count at time of use.


- Store probiotic foods like yogurt in a cool dry place or refrigerator and other products as per the instructions on the pack.


- Many commercial foods are being marketed as probiotic-rich, but one should choose carefully, since some of these foods are very high in sugars and contain empty calories i.e. devoid of vitamins and minerals.


- Another cause of concern happens to be the tall claims made by some food industries in their commercials. Most of the time, the health benefits tagged on to the advertised product are grossly exaggerated without the support of any research evidence.