You’ve probably heard the virtues of probiotics extolled in health magazines and on cartons of Greek yogurt. Probiotics are live bacteria that naturally occur in certain foods—from fermented vegetables, such as sauerkraut or kimchi, to live-cultured yogurt. They’re also added to some high-end dark chocolates and available as supplements.
Broken down, the word probiotic means “for life” or “promoting life.” While it sounds good, you still may wonder: are probiotics just another New Age gimmick, or is there some science behind the health benefits? Though far from a panacea, probiotics can help cure some ailments that may surprise you.
If poor marks on your last physical have sent you on a personal quest to lower your cholesterol, look no farther than your fridge. A small study presented at a recent AHA scientific meeting found that a strain of probiotics found in raw dairy and grass fed meats called Lactobacillus reuteri lowered LDL levels in participants by nearly 12 percent more than the group taking a placebo. Overall cholesterol was lowered by 9 percent. The liver uses cholesterol to make bile. Researchers believe that probiotics break up bile salts and decrease their reabsorption in the gut.
Your eyes may be the windows to your soul, but your smile is your welcome mat to the world. Besides being unsightly, poor oral hygiene is associated with serious health woes, including heart disease, diabetes, and even low birth weight. Studies have shown that the probiotic Lactobacillus reuteri kills the bacteria that causes tooth decay and lessens the harmful effects of gingivitis. A full mouth of teeth and a reduction in bleeding gums are two good reasons to add probiotics to your daily menu.
Whether you experience the occasional bout of traveler’s diarrhea or are among the one-third of people who will experience it as a common side effect of antibiotics, diarrhea is unpleasant and embarrassing. But don’t worry—there’s good news for your tush; according to the Harvard Medical School, many studies suggest that probiotic consumption can help reduce diarrhea episodes. For example, a 2012 clinical review published in the Journal of the American Medical Association found that those who took probiotics with antibiotics were 42 percent less likely to develop diarrhea than those who took the placebo.
If you have eczema, you know how annoying and frustrating perpetually dry, itchy skin can be. What if we could prevent future generations from getting it? A study published in the Journal of Allergy and Clinical Immunologyfound that babies who are at risk for developing eczema may benefit from their mothers’ consumption of probiotics. Allergy-prone mothers with eczema were given probiotics two months before giving birth and during the first two months of breastfeeding. The babies, who were assessed at 6, 12, and 24 months, showed a significant reduction in their risk of developing the no-fun skin inflammation.
The vagina is a delicately balanced environment of good and bad bacteria. Unfortunately, sometimes just taking antibiotics or birth control pills, becoming pregnant, or having diabetes is enough to throw your system out of whack. If you’re prone to pesky yeast infections, bacterial vaginosis, or UTIs, you might consider protecting your lady parts with probiotics. According to the Harvard Medical School, probiotics may help balance the bacteria present in your vagina and prevent the overgrowth of harmful microorganisms. While their effectiveness is still being debated, researchers agree that there’s no harm in adding more probiotics to your diet.
Some people seem to get sick every time the weather changes, but that doesn’t have to be you this year. Researchers who conducted a review of studies from the Cochrane Library concluded that overall, probiotics seem to reduce upper respiratory infections when compared to a placebo. Those who drank raw milk were 17 percent less likely to get a respiratory infection and 16 percent less likely to be absent due to illness.
If constipation, bloating, and gas are mainstay symptoms of your IBS or Crohn’s, a cup of yogurt a day may keep you regular all day. Johns Hopkins Health Alert reports that those who ate two 4-ounce servings of live-culture yogurt during a study experienced less bloating and more bowel movements after a few weeks. Another study revealed that women who ate three 4-ounce servings of live-culture yogurt a day experienced a shorter amount of time between eating and bowel movements. That’s less time you’d have to spend doubled over, clutching your stomach in pain.
If you don't want to take a probiotic supplement, these foods are a great way to increase your good bacteria! Please remember that store bought yogurts contain sugars and other ingredients that actually worsen the state of your gut health.
Raw Yogurt, Raw Milk, Fermented foods like saurkraut, raw kefir, raw cheeses, sour pickles, Tempeh, miso soup.
