Coach on Call It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your health coach, I m ready to help in any way I can. Have you seen the phrase live and active cultures on yogurt labels? It refers to what are called probiotics. Here are a few facts: Most probiotics are bacteria that promote health. Yes, some bacteria are good for you! They are found naturally in the body. You may be surprised to learn that your digestive tract contains many kinds of bacteria. Most of them are good. For example, some of them help you digest food. Others make certain vitamins or kill harmful bacteria or viruses. Probiotic bacteria are also found in certain foods and supplements. To be considered probiotics, the bacteria must be alive and in amounts large enough to provide a health benefit. A great deal of research is being done on probiotics. The media is filled with claims that are not yet confirmed. There is early evidence that some probiotics help: Prevent diarrhea caused by infections and antibiotics. Improve symptoms of irritable bowel syndrome. Much more needs to be learned. We don t know which probiotics are most helpful. Nor do we know in what amounts or for which people. Fermented foods and beverages In fermentation, bacteria convert starch and sugar into lactic acid. The lactic acid gives fermented foods and beverages their unique smell and flavor. CMN17-0621-14 UPMC_17_164 Copyright 2018 UPMC Health Plan Inc. All rights reserved C ON C CA PROBIOTICS 17CA0696 (MCG) 1/10/18 PDF
Page 2 of 5 Most fermented foods and beverages do not contain probiotics. The bacteria are typically not alive or in large enough amounts because of the way the foods are processed after fermenting. Examples are sourdough bread, fermented meat, sauerkraut, wine and beer, and vinegar. Other fermented foods may or may not contain probiotics. It depends on the type and amount of live bacteria present when eaten. This includes: Cultured milk products: yogurt, certain cheeses, buttermilk, acidophilus milk, sour cream, and kefir, which is a cross between yogurt and milk Miso: fermented soybean paste used for soup broth Tempeh: a meat substitute made from fermented soybeans Kombucha tea: a fermented black tea Microalgae: also called blue algae, often added to juices Kimchi: Korean fermented cabbage Some pickles and other pickled foods that have been fermented. Not all pickles or pickled foods are fermented. Pickling is a general term, referring to preserving foods in an acidic liquid. In many cases, vinegar is used. Most of us think of pickles as cucumbers that have been stored in vinegar. If you consume fermented foods and beverages for the possible health benefits of probiotics, keep these points in mind: Fermented foods can be found in the refrigerated section as well as on grocery store shelves. Labels should contain the words fermented, probiotics, or live and active cultures. A product may contain probiotics when manufactured, but there is no guarantee that the bacteria will still be alive or in adequate amounts when you buy it or eat it. Many fermented foods contain very high levels of sodium, from salt and other sodium additives. For a healthy blood pressure, aim to keep your sodium intake below 2,300 milligrams per day. A lower goal may further reduce blood pressure. Not all yogurt contains probiotics. Some yogurt is heat-treated after it has fermented. This kills most of the good bacteria. Look for yogurt with a live and active cultures seal. This means the yogurt contained significant amounts of probiotics when manufactured. Make sure the yogurt and all dairy products you eat are pasteurized. This means they have been treated with heat to kill harmful bacteria that may be present. This can be done before fermentation so it does not kill any probiotics.
Page 3 of 5 What are prebiotics? Humans cannot digest any plant fibers. But the probiotic bacteria in the human digestive system can. The specific plant fibers that probiotic bacteria can eat are called prebiotics. When you eat a diet that is rich in a variety of plant fibers, you help the probiotic bacteria in you grow and thrive. This helps them do their good work. As we ve said, some probiotics help you digest food. Others make certain vitamins and kill harmful bacteria or viruses. Prebiotic fibers are found in a wide variety of plant foods. Examples of foods that are very rich in prebiotics include: Bananas. Onions. Garlic. Leeks. Jerusalem artichoke. Asparagus. Chicory. Soybeans. Whole grains. Probiotic supplements Food is a better source of probiotics than supplements, for several reasons: Food contains a wide variety of substances needed for good health. The safety of probiotic supplements is uncertain. Generally healthy people may have no side effects or only mild ones such as gas. But in some cases, severe side effects have been reported, such as dangerous infections in people with weakened immune systems. The U.S. Food and Drug Administration has not approved any probiotics for preventing or treating any health problem. It does not regulate the safety or quality of probiotic supplements. Talk with your doctor before using probiotic supplements. This is especially important if you have health problems. Do not use probiotics or probiotic supplements as a reason to delay seeing your doctor about a health problem.
Page 4 of 5 The bottom line Eating a variety of plant foods, including those that are rich in fiber, has countless health benefits. This includes the many possible benefits of prebiotics and probiotics! Take Action My SMART* goal for this week Do your best to reach the SMART goal you set with your health coach. Write it here. Check the box when you have completed it. Check when completed Staying on the path to wellness When you are ready, choose one or two foods that contain prebiotics or are labeled as containing live probiotics that you would like to add to your diet or eat more often. Set a weekly SMART goal for each one. Write your goals below. Check the boxes when you have completed them. SMART Goal 1: SMART Goal 2: Share your goals with a supportive friend or family member. When you reach a goal, let them know. Celebrate together each step you take to move in the direction of healthier eating!
Page 5 of 5 *SMART goals are specific, measurable, appropriate, realistic, and timely. For example, I will buy three containers of yogurt with live and active cultures when I shop for food on Saturday. I will eat them for breakfast or as a snack on three days this week. SMART goals help you succeed! If you have any trouble setting your weekly SMART goals, ask your health coach for help. The information in this tip sheet is for educational purposes only. It is not intended or implied to be a substitute for professional medical advice. Before making changes, always talk to your doctor about what is right for you. Sources Probiotics. National Center for Complementary and Integrative Health. Available at https:// nccih.nih.gov/health/probiotics. Accessed January 6, 2017. Diet, Microbiome, and Health: Past, Present, and Future. Cindy D. Davis, PhD. December 15, 2016. Available at www.rippeinfoservices.com/conagra-foods-science-institute/webinars/ microbiome-webinar.htm. Accessed February 1, 2017. Prebiotics and Probiotics: Creating a Healthier You. Academy of Nutrition and Dietetics. Available at www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/ prebiotics-and-probiotics-the-dynamic-duo. Accessed January 6, 2017.