Probiotics: Meet the Good Germs!
Bacteria have long gotten a bad rap as pathogens, but probiotics are changing that. The increasing popularity of probiotics, defined by the World Health Organization as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host,” is exposing the public to the symbiotic and beneficial relationships that exist between us and these microscopic organisms1. Bacteria play a crucial role in our gut health with over 400 bacterial inhabitants identified2. In fact within the human body, human cells are outnumbered by bacterial cells ten to one3. As molecular biologist Bonnie Bassler put it, “I know you think of yourself as human beings, but I think of you as 90 or 99 percent bacterial.”4
Probiotics in Foods
Once only populating health food stores, probiotic food products, such as Kombucha, Kefir, and probiotic yogurts, are being found on more mainstream grocery aisles. These products aim for similar health benefits but are produced differently. Kombucha results from the fermentation of tea and sugar combined with a yeast or bacterial culture. Kefir is a milk fermentation. Probiotic yogurts are much like traditional yogurts, except they have higher amounts of the beneficial Lactobacillus bulgaricus and Streptococcus thermophilus. Most of these foods are promoted as supporting or enhancing the immune system, digestive system, or general health.
Probiotics as Supplements
Probiotics are being increasingly researched as possible additions to prevention or treatment regimens for a variety of ailments. A 2014 review of the probiotic literature found studies examining a diverse array of beneficial claims, such as : Lactobacillus strains to prevent urinary tract infections in women with recurrent episodes; Lactococcus lactus, Bacillus coagulans, and some Bifidobacterium strains in treating diarrhea associated with antibiotics; and Sacchromyces boulardii for alleviating symptoms of irritable bowel syndrome, inflammatory bowel disease, and ulcerative colitis1. While many studies showed promising results, the majority agreed there was a need for more research.
Are there risks?
Just like with supplements and many over the counter medications, individuals should consult their physicians before taking probiotic supplements, especially if for a specific health benefit. Individuals with immunocompromising conditions, such as individuals with AIDS, cancer, recent transplants, and other conditions should not take probiotics unless approved by their doctor.
Wave of the Future?
While many manufacturers may suggest that probiotic products support GI health or promote healthy gut, the FDA has not found enough evidence at this time to allow claims for the treatment, alleviation, or management of any specific ailments. The bottom line? We need more research.
Including probiotic foods and general health probiotic supplements in the diet of healthy individuals is generally considered safe. You can research specific products at and find more information at:
Consumer labs: offers independent reviews of products ( www.consumerlabs.org)
National Institutes of Health: Office of Dietary Supplements (http://ods.od.nih.gov/)
Sources
1. Fijan S. Microorganisms with Claimed Probiotic Properties: An Overview of Recent Literature. International Journal of Environmental Research and Public Health. 2014;11(5):4745-4767. doi:10.3390/ijerph110504745.
2. Microbiology of the Gastrointestinal Tract – Medical Microbiology – NCBI Bookshelf. Available at: http://www.ncbi.nlm.nih.gov/books/NBK7670/. Accessed July 18, 2014.
3. Humans Have Ten Times More Bacteria Than Human Cells: How Do Microbial Communities Affect Human Health? ScienceDaily. Available at: http://www.sciencedaily.com/releases/2008/06/080603085914.htm. Accessed July 18, 2014.
4. Transcript of “How bacteria Talk”. Available at: https://www.ted.com/talks/bonnie_bassler_on_how_bacteria_communicate/transcript. Accessed July 18, 2014.
(Contributing author: Abbie King, Graduate Student, Nutrition Department, Georgia State University)
