Probiotics: Distinguishing health from hype

DRIVEN by rising awareness about the importance of good digestive health, the probiotics market is forecast to exceed $29 billion this year. Global Industry Analysts predicts the industry will expand by 7% annually in the next five years.

More consumers are acknowledging the value of good bacteria or gut flora in daily diets. Food manufacturers are responding by introducing more and healthier food options, in the process expanding the food market.

Researchers and physicians agree the gut microbiome, the complex microscopic ecosystem within the digestive tract, has a stronger impact on overall health than earlier recognised. In fact, a growing number of doctors are emphasising the importance of probiotics, friendly bacteria that promote digestive health and reduce bad bacteria. Many health care professionals are increasingly recommending these for the treatment of irritable bowel syndrome, certain skin conditions, and urinary tract infections.

Probiotics are also increasingly used to promote oral health and prevent allergies. Patients on antibiotics can take probiotics as these can reduce drug side effects such as diarrhoea. It is wise, however, to discuss probiotic supplement use with one’s physician because probiotics intake could present some risks in certain conditions such as a weakened immune system. 

Kari Kooi, registered dietitian at Houston Methodist Hospital, encourages consumers to explore options that offer health benefits beyond basic nutrition. Ms. Kooi provides some tips on improving digestive health further. 

Foremost amongst her tips is the evaluation of probiotic products to distinguish between health value and mere hype. Foods that are cultured or fermented naturally contain probiotics. Probiotics can be had in processed foods such as energy bars or frozen yoghurt. But the health benefits are less since extreme temperatures associated with baking and freezing can drastically alter the number of viable probiotics.

Probiotics need to have a steady supply of food to grow. Fibre-rich plant foods support probiotic microflora. Bananas, garlic, onions, leeks, artichokes, asparagus, whole grains, and legumes such as lentils, beans, and peas, meanwhile, are top sources of prebiotics, which are food for probiotics.

To experience the health benefits of probiotics, Miss Kooi recommends foods with natural live cultures, which remain the best and least expensive option amidst the growing range of probiotic supplements.

When looking for a probiotic supplement, it would help to check for quality assurance from an outside lab. With probiotics being highly sensitive to oxygen, temperature, and moisture, the survival of live and active cultures depends on how the strains are cultivated and handled.

Cultured dairy products such as yoghurt are still the most potent probiotic source despite the increasing popularity of fermented foods such as kimchi, kombucha, and sauerkraut, which are also valued for their probiotic benefits. Cultured dairy offers a non-acidic environment that helps in keeping the probiotics alive and active. It also has a short shelf life.

Yoghurt is currently the most popular cultured dairy product. Store-bought and homemade kefir is also catching on. Both contain probiotics, but kefir has an extremely diverse population of strains.

When looking for the best yoghurt product, check for the “Live Active Cultures” seal. Many different brands and product types are now available aside from plain Greek yoghurt as more companies become eager to capitalise on this growing market. But not all yoghurts are nutritionally equal.

Fage plain, non-fat, or 2% Greek yoghurt or Chobani yoghurt are the best choices with twice as much protein and less sugar. Check the ingredients list to assess sugar content. Avoid yoghurts that list sugar as the first or second ingredient. Many fruit-flavoured yoghurts have added sugar.

Steer clear of products with “heat treated after culturing” on the label. These were pasteurised after the live strains were added, a process that deactivates the probiotics. Check also the ‘best if used by’ date. This is because probiotic potency decreases with age.

Houston Methodist has more information on probiotics.