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Healthy bacteria - but which one?
Have you had your probiotics today? You could have popped in a pill, tucked into a yogurt or drunk your friendly bacteria, if you’re that way inclined. In case you didn’t know, that’s what probiotics are, gut-friendly bacteria, that could help get you back to normal if your digestive system hasn’t been on top form
The general consensus is that probiotics are good for us, but how good? Is it worth forking out for them if we aren't sure? A new study, Probiotics and health: a review of the evidence, carried out by Dr Elizabeth Weichselbaum of the British Nutrition Foundation, aims to give a clearer picture. Dr Weichselbaum gathered together current evidence by looking at more than 100 original studies using different strains of probiotics.
For instance, in studies on patients with inflammatory bowel disease, probiotics were able to decrease the recurrence of ulcerative colitis and pouchitis.
"Where the evidence was strongest was with preventing antibiotic-associated diarrhoea," says Dr Weichselbaum. "The strains that have been used in a lot of studies are Lactobacillus rhamnosus GG (LGG) and Saccharomyces boulardii (S.boulardii). But other strains and mixtures of strains seem to be effective as well." Her research also showed encouraging results in dealing with Clostridium difficile-associated diarrhoea. Some strains of probiotics have a preventive effect against this potentially nasty infection.
There was also evidence that while the strains of probiotics studied didn’t stop people catching colds, they did have the potential to reduce the amount of time spent feeling rotten. And that suggests that these miniscule bacteria may beef up our immune systems, but more work is needed to confirm whether this does happen.
"Probiotics influence your gut bacteria and everything else associated with it," explains Dr Weichselbaum. "You need to try a probiotic product for at least four weeks to see whether it helps you. Probiotics are safe to use so they’re worth trying for any gut-related problem as long as you don’t have any serious health problems. There is one important thing to remember about probiotics, not all strains are the same – the effects are strain-specific. If one doesn’t work, another may."
So which probiotic should you try?
Dr Weichselbaum’s research found that these probiotics were of benefit in these circumstances:
- Preventing antibiotic-associated diarrhoea - Lactobacillus rhamnosus GG (LGG) and Saccharomyces boulardii.
- Reducing the occurrence of Clostridium difficile-associated diarrhoea – L. casei DN-114 001 (L.casei imunitass) and L.casei Shirota.
- Decreasing the recurrence of Ulcerative colitis – Escherichia coli Nissle (E coli Nissle), Lactobacillus rhamnosus GG and VSL #3.
- Reducing the duration and severity of cold symptoms – L.casei DN-114 001
Where do you buy them?
That's the big question. Getting your hands on certain strains of probiotics is as easy as nipping down to your local shop and picking up a pot of Danone DanActive (contains L.casei imunitass) or Yakult (L. casei Shirota).
Other strains can be trickier. Your GP may be able to prescribe them for you, if he or she is a probiotic fan. VSL #3, is available on prescription, for instance, but like many other probiotics, it’s also available on the internet.
"My advice is to go for one of the leading manufacturers," says Sara Stanner of the British Nutrition Foundation. "They’re testing their products all the time, to see how much of it is getting into the gut for example. With probiotics there are so many variables that it’s confusing, but that doesn’t mean they aren’t good for you."
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Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.
