Are probiotics worth it?

PROBIOTICS PRIMER

What they are:
Naturally occurring micro-organisms that can be good for your health. They’re added to some foods, especially yoghurt.

What studies show:
Certain probiotics can help you fight colds, diarrhoea and more. But they aren’t always the ones in your food.

Know names

They show the elements that fully identify a probiotic. The trouble is, most companies list only the genus and species of a strain. That’s like a restaurant serving “fish” without identifying what kind it is. Not having enough information makes determining any health benefits difficult.

Your move Choose products that fully identify their probiotics. Chances are, more research is available about the benefits, which is why the manufacturer chose to spotlight the strains included in their product.

Here’s Lactobacillus rhamnosus HN001 – the full name of a probiotic in a popular yoghurt – dissected.

Ignore the usual suspects

Take these, for example . . .

L. bulgaricus
S. thermophilus
Your move Don’t be impressed by foods that list only L. bulgaricus and S. thermophilus. These organisms do help you digest lactose, but they mostly just help create yoghurt. To be labelled a probiotic, an organism has to have a health benefit. L. acidophilus is also common. Some companies use studied strains of it as probiotics, but others use it only for flavour.

Read the label closely

Questions about probiotics shouldn’t stop you from eating yoghurt – it’s a good source of protein and calcium. And if the live cultures have other health benefits, that’s an added bonus. Probiotic supplements are another story: many may have no proven benefits. Look for products with labels that, on top of listing the probiotics’ full names, also include the number of colony-forming units and the scientifically studied benefits of each strain. Dosage and storage suggestions should also be included.

Evaluate your needs

An essentially healthy man could benefit from a probiotic supplement if he’s prone to constipation, diarrhoea, flatulence and bloating. In addition, short-term use of a supplement can help while taking antibiotics, which annihilate good stomach bacteria along with the bad. Anecdotal evidence suggests a probiotic taken for a week before overseas travel cuts the risk of contracting traveller’s diarrhoea.

Your move Before adding another pill to your regimen, see whether lifestyle changes (cutting back on sugar, coffee and alcohol, eating more slowly and managing stress better) can resolve your low-level gastrointestinal issues.