To get good gut health, try probiotics

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ith juice cleanses and detox diets hogging the limelight, probiotics seem to have taken a backseat as the first choice for promoting gut health. In contrast to the claims of the more exciting and exotic diets, the positive effects that can be seen from the use of probiotics are actually supported by evidence.

You may have heard of probiotics as being “good” micro organisms and that is true. Probiotics help to keep your colon healthy by balancing good and bad bacteria.

Depending on the strain, probiotics can help to relieve the symptoms associated with constipation, diarrhea and lactose intolerance, among other issues.

A popular way to take a probiotic is as a supplement, but they are also added to a variety of foods such as yogurt, juice, cereal, cheese, milk, ice cream, gum, candy and chocolate.

However, there is never a guarantee that the probiotics added to foods will have your desired health benefits.

To prevent false and misleading health claims, Health Canada regulates some products containing probiotics, but not all.

Figuring out what regulations apply to specific products and what claims manufacturers can and cannot make, can be quite confusing.

Currently, there are no specific regulations pertaining to probiotic bacteria in foods. While manufacturers are responsible for supporting the validity of product claims, Health Canada reviews any products that contain uncommon probiotic strains or products in which strains are being used in an uncommon way, such as in candy.

Probiotics sold in pharmaceutical dosage forms, such as tablets and capsules, are regulated as natural health products, which is a classification associated with products that have therapeutic uses.

This means that the product is used for the diagnosis, treatment, mitigation or prevention of a disease.

The safety, efficacy and quality of these products must be supported by evidence, to be approved by Health Canada.

Whether you’re looking at a food product claiming to contain probiotics or a supplement in tablet form, it is important to know which strain is right for your specific health condition.

Here are some common strains and the conditions they have been shown to help relieve:

DN-173010 (found in Activia yogurt).

Saccharomyces boulardii (found in Florastor capsules).

bulgaricus, streptococcus thermophiles (both found in most yogurts).

Once you find a strain and a product that suits your needs, make sure that one serving of that product contains at least 100 million cfu (colony forming units). A product needs to contain that amount of the probiotic to advertise acceptable health benefits.

However, you may need to take a higher amount for some health conditions. Check the product’s label to find out.

Probiotics also need to be taken daily to be effective. Without regular intake, probiotics will not survive in the colon for more than a week or two.

Always follow the package directions in terms of storing and expiration date to ensure your probiotics work. They are very sensitive to temperature, light, air and moisture and it is often recommend- ed that they be stored in the refrigerator.

If you choose to take a probiotic, also try to aim for at least 10 grams of prebiotics each day. Prebiotics help the good bacteria of the probiotic grow and multiply in the colon. Inulin and fructooligosaccharides (FOS) are common prebiotics, they are found naturally in foods like chicory, artichokes, onions and garlic. However, prebiotics may have already been added to a food you’re eating so it’s worth checking labels and ingredient lists.

As a note of consideration, probiotics are not necessarily for everyone. Infants, pregnant women or those with weakened immune systems or major illness should speak with their health care provider before taking probiotics.

As well, anyone with an allergy to milk or soy should be cautious.

Some strains of probiotics are grown using a milk or soy protein so it is worth checking the food label or calling the company before taking one.

Probiotics can seem intimidating with their long complicated names and unfamiliar serving sizes (100 million colony forming units?) but the benefits of taking a probiotic that suits your needs can be well worth the effort it takes to find the right one.

If you feel you would benefit from taking a probiotic, consider finding more information at www.probioticchart.ca or consulting your healthcare provider.

The upfront time commitment in researching probiotics can be considered an investment in your health.