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Probiotics

Yogurt
Some people eat more yogurt for several weeks before travel.
Review of three separate studies found that eating yogurt boosts immunity. Yogurt's active bacteria may hold the key to this. Some live yogurt cultures have the ability to survive in the digestive tract. Source: The Walking Magazine, June 2001

Evidence is mounting that Lactic acid and other substances produced by the cultures may prevent and treat gastrointestinal conditions such as diarrhea. They may also ease other ailments of the intestinal tract, and some researchers now advocate using these beneficial bacteria -- "probiotics" -- as medicine.

Researchers believe that at least some of these native bugs crowd out invading organisms that cause illness, by using resources that the bad bugs need and producing chemicals that kill them. Eat more of the helpful bacteria, the theory goes, and you can stave off stomach problems.

"It seems to work with the body's natural defenses to prevent the overgrowth of a bad bug," says Dr. Sherwood Gorbach, a professor of community health and medicine at Tufts University in Boston.

Yogurt has also been touted as helping to avoid ulsers, cancer, yeast infections, and reduce aging.

Some yogurt is pasteurized after fermentation which kills the bacteria. Look for the "Live and Active Cultures" seal established by the National Yogurt Association. This seal means that the product contains a significant amount of active cultures, to the tune of 100 million cultures per gram of yogurt.

The "Live active culture" seal established by the National Yogurt Association requires [108] viable lactic acid bacteria per gram at the time of manufacture for refrigerated yogurt and [107] per gram for frozen yogurts. However, these counts may not accurately reflect probiotic content as they do not differentiate probiotic bacteria from starter culture bacteria such as S. thermophilus. Culture manufacturers recommend including approximately [106] probiotic bacteria per gram for yogurt and acidophilus milk at the end of shelf-life. (Source: American Dietetic Assn)

In a March 2002 article Consumer Reports says:

"Research suggests that the two bacteria required by the Food and Drug Administration (FDA) to be used in making yogurt--Lactobacillus bulgaricus and Streptococcus thermophilus--aren't likely to survive the passage through the gastrointestinal system .

However, yogurts often include additional bacteria: Most we tested, for example, include Lactobacillus acidophilus. Stonyfield Farm says that its products contain six live, active cultures. Some of these additional bacteria are thought to be able to survive long enough to do some good in the gut.

The bottom line: It's still not clear what benefits you might derive from yogurt's live bacteria or which yogurts are best able to deliver them. But those cultures may help make yogurt more easily digestible than other dairy products for people with lactose intolerance. And eating yogurt can make good sense nutritionally.

Cultures
Cultures including Lactobacillus bulgaricus and Streptococcus thermophilus are added to milk to create what we call yogurt. Some yogurts advertise the following additional active cultures which are added:
Dannon: Includes L. Acidophilus
Yoplait: Includes L. Acidophilus
Stonyfield Farm: Lactobacillus Acidophilus, Bifidobacteria, actobacillus casei, Lactobacillus reuteri.
Mountain High: L. Acidophilus, L. Bifidus, L. Casei

Gorbach discovered Lactobacillus GG, one of the most thoroughly studied probiotics. Research shows it significantly cuts the rate of many types of diarrhea, particularly the type that develops after a person has taken a course of antibiotics.

If you have diarrhea, are about to take antibiotics (which can kill the good bacteria in you digestive tract), or plan to travel to a developing country, advocates say there's no harm in trying probiotics. "I wouldn't hesitate at all," says Gorbach. "There's no downside."

Stonyfield Farm lists the benefits of some of the cultures they add:

Lactobacillus acidophilus
L. acidophilus provides various health benefits in the gastrointestinal tract. Several studies indicate that L. acidophilus helps lower cholesterol by interfering with cholesterol re-absorption in the intestine.

Bifidobacteria (Bifidus)
Bifidus stimulates the immune system, helps prevent common digestive ailments and supports healthy growth and development of the digestive tract.

Lactobacillus casei
L. casei enhances positive bacterial balance in the intestine. It enhances the immune system by inhibiting growth of diarrhea-producing organisms, alleviates constipation, reduces hypertension, inhibits the growth of carcinogenic tumors, and suppresses disease-producing microorganisms.

Lactobacillus reuteri
Stonyfield Farm is the only U.S. yogurt brand to offer L. reuteri in its products. L. reuteri inhibits the growth and activity of harmful bacteria such as Salmonella, E. Coli, Staphylococcus, Listeria and the yeast Candida. It also has a therapeutic and prophylactic effect on both viral and bacterial diarrhea.
L. reuteri boosts the body's immune system, enhancing the body's resistance to gastrointestinal disease.


Soy Yogurt or "Cultured Soy"
Soy does have some advantages: It has virtually no saturated fat, it may help lower cholesterol levels, and some brands like Silk and Whole Soy are made from organic soybeans. Whether soy reduces (or raises) the risk of breast cancer and whether it can prevent or tame prostate cancer or menopausal symptoms is still unclear.

Make your Own
You can get yogurt starter from places like Natren to make your own yogurt.

You can also get capsules with a variety of probiotic bacteria at healthfood stores and places like Custom Probiotics. Probiotica, from the makers of Imodium® is a dietary supplement containing Lactobacillus Reuteri, healthful bacteria that resides in the gastrointestinal system. It is a chewable tablet in a box of 60 for around $15.
Bifidophilus (acidophilus with more varied bacteria types) is also available. See: Kornax, HealthyWarehouse

Sources:
"Powerful probiotics" at Medical Post.
New York Times Dec. 25, 2001
FDA Article
USProbiotics.org
Soy Yogurt, Stonyfield Farm O'Soy Yogurt
Article on Yogurt at Nutrition Action.
Acidophilus - The Friendly Bacteria
What health effects do live yoghurt drinks have?

Oksanen PJ, Salminem S, Saxelin M, HŠmŠlŠinen P, Ihantola-Vormisto A, Muurasniemi-Isoviita L, et al,
 Prevention of travellers diarrhoea by Lactobacillus GG. Ann Med 1990;22:53-6. 

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last updated 8 Sep 2002