Probiotics, prebiotics, gut microbiome…what does it all mean? And what can these things do for your health? If you’ve ever asked yourself these questions,   you’re not alone. A quick Google search for “what is a probiotic” yields more than six million results. No need to do a search of your own, we’ve got answers to some of the most common questions about probiotics. Cara Harbstreet, registered dietitian and Kansas Living contributor, shares more below:

What are probiotics?

The term “probiotics” refers to the microorganisms that live in or on our bodies--but don’t confuse them with the type of bacteria that could make us sick. This class of microorganisms

provides a great deal of benefit. Though bacteria and yeast can be found nearly anywhere, probiotics generally refer to the little guys that inhabit the digestive tract, particularly the large intestine. The collective group of various probiotic strains and species make up the unique environment of the digestive tract, called the microbiome.

What do probiotics do?

The microbiome has numerous functions and aides in the absorption of nutrients, protection from pathogens and supporting the immune system. It’s estimated that 70-80 percent of immune tissue in the human body is found in the gut--meaning it’s a critical piece to our overall health. The addition of probiotics in our diet can support digestion as well as some strains and species have been associated with better management for traveler’s diarrhea, irritable bowel syndrome (IBS) and other gastrointestinal--related conditions. There is also evidence that the gut is in close communication with the brain (known as the gut-brain axis), which is all the more reason to support a healthy microbiome.

How many do I need?

Probiotics are measure in CFUs, or colony forming units. Currently, the Food & Drug Administration (FDA) does not specify a recommended amount. However, research in the areas of gut health and the microbiome indicate one to 10 billion CFUs is appropriate for healthy adults. Just remember, because your microbiome is unlike anyone else’s, it’s a good idea to talk with your physician, dietitian or health care provider if you are considering adding a probiotic to your daily routine. 

Where can I get them?

As a dietitian, I’m partial to food sources of probiotics because you’ll get the added benefit of all the other nutrients in that food. Vitamins, minerals, antioxidants and fiber are all necessary components of a balanced diet, too. 

Some of my favorite food sources include:

• Fermented dairy products like yogurt and kefir
• Other fermented beverages like kombucha
• Sauerkraut and kimchi
• Pickles and pickled vegetables
• Tempeh, a fermented soy product that can serve as an alternative to meat

The probiotic content (strains and CFUs) is variable in foods and difficult to measure accurately without highly technical equipment. So there are also products for more targeted supplementation that can provide a higher dose or deliver specific strains depending on your needs. Certain strains have been used to treat or manage certain conditions but the research is mixed; talk with a dietitian or your health care team about what’s proven to work. Otherwise, you could end up with a costly supplement that doesn’t provide the benefit you’re searching for. 

Where can I find these foods?

With the surge in popularity, probiotics have infiltrated many products on store shelves. In the past, you may have had to search high and low in specialty markets but now these products are easily found in most grocery stores. Look for kefir and yogurt in the dairy section. Kombucha and other fermented beverages can be found in the cooler cases or health sections. Sauerkraut, pickles and pickled vegetables can be bought as canned goods, or you can find simple recipes to make your own (though the probiotic content will vary). Tempeh is generally found near other soy products in the health section of stores.

Do I really need them?

This is a tough question to answer because everybody (and every body) is different. Someone who is eating a balanced diet with a variety of foods is likely supporting their gut microbiome in a healthy way already. A fiber-rich diet is key, plus keeping highly processed foods and personal antibiotic use to a minimum also helps. There is little evidence that the addition of probiotics to your diet is harmful--unlike other supplements, there are generally very few (if any) mild side effects noted with supplement forms. While the food sources won’t make much of a dent in your budget, probiotic supplements can be quite costly. I don’t recommend a probiotic for every client or patient I see, but there are times when I believe they can be appropriate and beneficial.

My advice? Keep an open mind about trying fermented foods--some are an acquired taste, but if you can find creative ways to add some of these foods to your diet, your gut will thank you.

Still have questions about probiotics? Reach out to Cara at streetsmartnutrition@gmail.com. And if you want a preview of how they taste, be sure to tune into our latest Facebook Live video.