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A series of probiotic foods has been recently launched in the market. But not too many urban Indian consumers know what probiotic ice creams or probiotic dahi, lassi and chaach are or how they are different from regular versions.

What are probiotics and how do they impact health? Probiotics is a Greek word, which means “for life”. Probiotics are friendly bacteria which confer special health benefits. They reside naturally in the digestive tract, especially the colon, and are also found in foods such as yoghurt and fermented milk. Probiotics limit the growth of disease-causing bacteria and other harmful organisms like yeasts and fungi that can cause digestive problems including diarrhoea, constipation and flatulence.  

Besides, these friendly bacteria also boost immunity as well as promote overall health and well-being. They have also been known to protect us from intestinal tract infections—candida and helicobacter pylori (the bacteria which is linked to peptic ulcers)—and other gastro-intestinal problems like colitis, inflammatory bowel disease.   

There is evidence to support that probiotics help in cardio-vascular health by lowering triglycerides, LDL (bad) cholesterol and reducing inflammation.  

Promoting good intestinal health through probiotics also gives you protection from autoimmune diseases and allergies. Several studies have confirmed that these supplements can reduce the risk of conditions like rheumatoid arthritis, inflammatory bowel diseases, psoriasis and even cancer. Probiotics are also good for skin and hair.  

They also protect against nutritional deficiencies as they enhance absorption of vital nutrients including essential vitamins and minerals like calcium, iron, zinc, magnesium and improve vitamin B status. These can help prevent osteoporosis and anemia.  

How is it that probiotics have suddenly entered our lives, if they provide such impressive health benefits? In fact, Indians need no introduction to probiotics as dahi and fermented milk products are an integral part of our traditional diets. The difference lies in the fact that while dahi provides combination of bacilli in varying amounts, the commercially prepared probiotic foods provide highly controlled and specific amounts and strains. The relevance of probiotic foods is especially more today with the erosion of traditional eating practices and lifestyles. Many factors can change gut flora, some of them include:
Fast-paced life with increased stress, rushed or irregular meals and excessive travel. Poor and unbalanced diet loaded with chemical additives and increased alcohol intake.
Increased use of medicines (contraceptive pills, antibiotics and steroids).
Highly polluted environments and increased use of pesticides.
Exposure to harmful radiations, chemotherapy.

These lead to dysbiosis, which means increase in the amount of bad bacteria and flora in the body. This disturbs the lining of our intestinal tract leading to gastrointestinal disturbances and, over a longer period, serious complications. It is, therefore, important to replace the beneficial bacteria. Probiotics can be best included through:  

Fermented dairy products: Yoghurt, buttermilk (chaach), lassi, but not in all commercially available ones as the cultures may not be live.
Dietary supplements: Probiotic supplements are very useful as they are highly concentrated sources of good bacteria compared to the natural ones.

The right food: To ensure good gut flora, it is important to take plenty of prebiotic food, which supports the growth of probiotic flora. These include high-fibre foods like whole grains, oats, wheat bran, barley, isabgol, soybeans and soy-based products, pulses, flaxseeds, sunflower seeds, fenugreek seeds (methra), garlic, onions, leek, carrots, citrus fruits.

Foods to avoid: Excessive intake of refined flours, sugars, processed foods suppresses the growth of good bacteria and allows unfriendly ones to grow. But remember, to derive maximum benefits of probiotics, they must be part of a healthy lifestyle, which includes exercise and physical activity.
The writer is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being, one should integrate physical, mental and spiritual health. According to her: “To be healthy should be the ultimate goal for all.”

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