Probiotics are live bacteria and other microorganisms naturally found in foods like yoghurt, kefir and sauerkraut, as well as in supplements. In recent years, there has been a lot of publicity online about these ‘good bacteria’, with many claiming that probiotics boost gut health. Probiotics are thought to balance the microbes in the intestine, but it is important to note that research is ongoing.
To date, there have been limited proven benefits, most of which are dose and strain-specific. These include prevention of infections and treatment of conditions like colic, antibiotic-associated diarrhoea and IBS.
If you or someone in your family suffers from these conditions, this could be worth exploring with your dietitian or GP. But for the average consumer, are these ‘probiotic-rich’ foods or supplements worth the money?
If you are not experiencing gut problems that require a doctor’s attention, then you are unlikely to see or feel a benefit from taking probiotics- the evidence is not strong enough yet for the general population. Furthermore, it can be difficult to know which supplements and probiotic foods actually contain these ‘good bacteria’.
For example, many yoghurts say ‘good for your gut’ on the front but don’t contain any live bacteria- this claim is instead due to their calcium content. If you’re interested in trying live yoghurt, look for the word ‘live’ but also double check that there are bacteria mentioned near the ingredients list on the back, look for names like Bifidobacterium and L.casei in yoghurt or yoghurt drinks.
Even if a food product does contain live bacteria, it often doesn’t state how many bacteria are in the yoghurt- this is a particularly important point given that millions of these bacteria are required to have any effect.
If a number is not shown, this can signal it hasn’t been measured in the first place, which makes it even harder to ascertain any possible benefit. To be called a probiotic, the live bacteria must benefit the consumer by definition.
For this reason, food brands are not allowed to use the term ‘probiotic’ on their foods, because the proof is just not there yet to support this claim.
For the average person, there is no harm in including probiotic-rich foods like fermented cabbages and yoghurt, as they may have probiotic benefits! Even though evidence at this stage is limited, they do offer other nutritional benefits; for example, live yoghurt is a good source of protein and important minerals like calcium.
If you are looking to introduce probiotic-rich foods into your diet, check the label to see if the product is high sugar or high salt; often these products are marketed to look like healthy options but might not be when you look a little closer!
Whilst it’s not very exciting news, the best way to improve your diet and nutrition remains to have a well-balanced diet with a good variety of foods, with an emphasis on veggies and whole grains.