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Rachel’s line of gourmet yogurts is probiotic, enhanced with Omega 3s, kosher...and fashionable. Why didn’t they put the words “probiotic” on the front of the container? They’d sell more to probiotic-hungry Americans! Read our full review of Rachel’s yogurt.

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ABOUT THE AUTHOR

STEPHANIE ZONIS focuses on good foods and the people who produce them.

April 2007
Updated April 2008

Product Reviews / NutriNibbles

What Is Probiotic Food?

An Introduction To The World Of Probiotics: Have You Had Your Friendly Bacteria Today?

CAPSULE REPORT: While not specifically an organic foods topic, probiotics is a health and wellness issue that you’ll be hearing more about as manufacturers market more “functional foods” to Americans interested in the promise of health without having to do more than eat. Thanks to Dannon, Americans have been exposed to more than $200 million of advertising that says probiotics are important to digestive health. This thorough report by Stephanie Zonis explains the state of probiotics today, so that when you see that container of yogurt “With Probiotics” and a string of “probiotic bacteria” on the ingredients label, you can decide if it makes a difference to you. This is Part I of a seven-part article. Use the article index below to click among the sections.

AFTER YOU READ THIS INTRODUCTION, SEE OUR
2008 PROBIOTICS SEQUEL

ARTICLE INDEX

The first step is to define probiotic. What is probiotic food? Is it all about probiotic yogurt? Are probiotic cultures different from other yogurt cultures? What other probiotic products should you consider?

Probiotics-a word few people had heard a year ago-now rank among the top five foods* that people say they want to add to their diets, according to the NPD Group, a Chicago-based company that tracks consumer trends. And despite the growing popularity and willingness to pay more for probiotic foods, most people don’t know what probiotics are. While buttermilk, kefir and yogurt traditionally contain “friendly” bacteria, probiotics go further: They contain strains of bacteria that deliver health benefits when eaten regularly and in high enough quantities. Spend a few minutes here today, and you’ll experience a mini-seminar on these friendly microbes.

*The others, in order of preference, are whole grains, dietary fiber, antioxidants and omega-3 fatty acids.

What Are Probiotics?

It may come as a surprise, but not all bacteria are bad for you. It’s common to hear news reports about harmful bacteria (pathogens) these days, and most of us are familiar with some of their names-Listeria moncytogenes, Clostridium botulinum and various strains of Salmonella, for instance. But other families of bacteria are not injurious to human health, and may, in fact, provide some health benefits, particularly those in the Lactobacillus and Bifidobacterium genera. Probiotic means “for life.” The definition of a probiotic has changed over time, but these days, the generally accepted definition is the one issued by the Food and Agricultural Organization (FAO) of the United Nations and the World Health Organization (WHO). Probiotics are “live microorganisms which when administered in adequate amounts, confer a beneficial health effect on the host.” These microorganisms do not promote or cause disease. They comprise multiple species and subspecies of bacteria, as well as one species of yeast, Saccharomyces, but note that not all live, non-pathenogenic microorganisms are probiotics.

Probiotics are just beginning to catch on in the U.S., but they’ve been a bigger deal in Europe and Asia for years. For instance, Dannon’s Activia, a recent introduction in the U.S., has been sold overseas since 1987. Considering that people of other nations tend to turn to foods and natural remedies for good health, while Americans rely far more heavily on pills and medications, this is not surprising. In fact, according to the International Probiotics Association, Japanese grocery store shelves are stocked with dozens of probiotic-containing foods, while in Europe, yogurts and fermented milks are the most widely-consumed probiotic products. In the U.S., consumption of probiotic supplements far outweighs consumption of foods containing these beneficial bacteria.

In 2007, Dannon’s Activia, sold for 20 years in
Europe, became the first big probiotic brand in the U.S.

Due to the vast number of cells involved in probiotics, counts for these bacteria in any product tend to be very high, often numbering in the billions. While many foods containing probiotics do not list specific bacterial counts, it isn’t uncommon to see numbers of five to ten billion associated with a single serving of probiotic-containing foods. In general, numbers of probiotic bacteria are expressed as a CFU count.

CFU stands for “colony forming unit.” A CFU is a viable cell. Viable cells are live cells that have been rendered dormant and must be reactivated after ingestion on their journey toward the intestinal tract. Consumers are likely to find viable cells in freeze-dried powders that might be in probiotic capsule supplements, for example; live cells are often found in probiotic-containing dairy foods.

You may also see the terms “prebiotics” and “synbiotics.”

Prebiotics are indigestible ingredients in foods that are thought to assist the growth and/or activity of certain probiotics, especially those in the bifidobacteria family. Two of the more commonly-found prebiotics are inulin and fructo-oligosaccharides (FOS).
Synbiotics are supplements or functional foods that contain both a prebiotic and a probiotic (a functional food is one that may provide a health benefit beyond basic nutrition; the concept is based on the ancient Hippocratic concept of food as medicine). The thought is that there are certain combinations of prebiotics and probiotics that can work together especially well.

Neither prebiotics nor synbiotics is covered in this article.

A Very Brief History of Probiotics

Ilya Ilyich Metjnikov (his name is often seen as Elie Metchnikoff, the French spelling) (1845-1916), Nobel Prize winner for his pioneering work on phagocytes, is usually credited with being the first scientist to describe the effects of probiotics, although the term “probiotics” itself was not coined until 1965. Metjnikov wrote a book called Prolongation of Life, in which he identified the “autointoxication” caused by gut bacteria as a chief culprit in human aging.

According to Gerald W. Tannock, Metjnikov postulated that “the bacterial community residing in the large bowel of humans was a source of substances toxic to the nervous and vascular systems of the host. These toxic substances, absorbed from the bowel and circulating in the bloodstream, contributed to the aging process.” Metjnikov’s initial corrective measure for preventing this apparent bacterial decay was to suggest removal of the large bowel! A remedy that met with more approval and was less dramatic involved trying to lessen or replace the “putrefactive bacteria in the intestine.” It was thought that “oral administration of cultures of fermentative bacteria would implant the beneficial bacteria in the intestinal tract.” Since it had been observed that bacteria producing lactic acid prevented milk from putrefying, it was believed that the same bacteria might have a similar effect on the digestive tract.

Ilya Ilyich Metjnikov, a.k.a. Elie Metchnikoff. A museum-quality print is available from Art.com.

Metjnikov had supposedly seen great longevity accompanied by robust health in certain Eastern Europeans who consumed fermented dairy products on a daily basis. This was taken as proof that lactic-acid-producing bacteria worked as Metjnikov predicted they would, and milk inoculated with the so-called “Bulgarian bacillus” enjoyed a wave of popularity in Western Europe. But Metjnikov’s observations and his book were products of the early 1900s, a time when record-keeping in many areas of the world was not nearly as precise as it is today. Documentations of births and deaths could be sketchy, especially in remote areas; exact ages were not always known. In addition, Eastern Europeans weren’t the only ones to have been eating probiotic-containing foods for centuries. Peoples all over the world have been consuming fermented products for a very long time, whether it’s been the kimchi that is ubiquitous in Korea, or the koumiss of the nomads of the Steppes. And no one’s making any claims that Koreans are healthier than anyone else, or that the roaming herders of the treeless plains of southeastern Europe had longer lifespans than do today’s residents of industrialized nations.

Which Foods Contain Probiotics?

The U.S. is way behind Europe, where probiotic beverages go beyond Kefir to include soy-based drinks like ActiSun, and Omega-3 heart-healthy beverages like Flora, that are enriched with probiotics. In the U.K., Nestlé sells a probiotic kids’ drink, Munch Bunch Drinky+, that contains probiotics and Omega-3s. Earlier this year, Indian manufacturer Amul even launched a probiotic ice cream. For now, though, Americans will have to start with the basics.

Yogurt

Of all the probiotic-containing foods normally sold in the U.S., without doubt the most familiar is yogurt. Yogurt is usually made from milk (rarely, from cream) inoculated with Streptococcus thermophilus and either Lactobacillus acidophilus or Lactobacillus bulgaricus. The milk may be from cows, goats, sheep or even water buffalo (read our review of Woodstock Water Buffalo Yogurt). Yogurt is an ancient food that may be Turkish in origin, although its true history has been obscured by time. In the U.S., yogurt is available in innumerable forms and flavors, from lowfat chocolate yogurt, to drinkable fruit-flavored goat yogurt, to neon-colored yogurt in squeeze tubes geared toward kids. Although the U.S. is catching up, people in Europe and the Middle East still consume far more yogurt than we do. Especially in the Middle East, yogurt is often used as an accompaniment to, or an ingredient in, savory dishes.

For most people, yogurt is their principal probiotic food. While all U.S. yogurts must include live cultures of Lactobacillus bulgaricus and Streptococcus thermo-philus, Stonyfield’s yogurt line is probiotic because it includes four more live cultures: L. acidophilus, L. casei, L. reuteri and bifidus. You may have to read the back label—not all yogurts blast “probiotic” on the front like YoCrunch does (see photo below).

Notice the word “Probiotic” on the right side of the yogurt container? You’ll be seeing it a lot more on all kinds of foods. Read our review of YoCrunch Naturals probiotic yogurt.

All yogurt is not equally beneficial. Additional cultures to those listed above may be added. Some producers also pasteurize the yogurt after the cultures are added, which will kill off the bacteria. If you’re eating yogurt for the benefits friendly bacteria may confer upon your system, that’s not what you’re after. Be sure to check the label to see that your yogurt contains live and active cultures; if you don’t see the information you need there, contact the manufacturer.
Some manufacturers don’t list the specific cultures used; their ingredient roster will merely indicate the use of “cultured milk” or something similar. If it’s important to you, follow up. Check the website or contact the manufacturer directly.

What kinds of probiotics numbers are we talking about in yogurt? Stonyfield Farm, whose yogurt contains six different probiotics, says their yogurt has a minimum of 100 million cultures per gram. Nancy's Yogurt Yogurts from Springfield Creamery (sold under the name “Nancy’s Cultured Dairy and Soy”) contain four different probiotics, and a sample of their yogurt that was eleven days old was measured as having 1.35 billion cultures per milliliter (that’s the equivalent of one gram). Nancy Van Brasch Hamren, the “Nancy” in Nancy’s Cultured Dairy and Soy, cautions that any probiotic count is merely a “snapshot in time.” As dairy products age, the culture count lessens, sometimes significantly. Springfield Creamery points out, however, that even toward the end of its yogurt’s shelf-life, it contains a minimum of 300 million cultures per gram. Some other manufacturers told me straight out that they didn’t know this information, which isn’t altogether bad. It’s easy to fall into the trap of a numbers game when dealing with probiotics, and at present there is simply no agreement on the quantities of probiotics people might require, or even whether they require any.

Frozen Yogurt

Laloo’s Raspbery Yogurt Before long, we predict that frozen yogurts will be getting on the probiotic bandwagon. For now, we’ve spotted LaLoo’s Goat’s Milk Frozen Yogurt, which is naturally chock-full of S. Thermophilus, L. Bulgaricus, L. Acidophilus and Bifidus. These weren’t added to pander to the trend, but rather, because LaLoo’s is a healthier brand of ice cream overall (goat’s milk is lower fat and can be tolerated by many lactose-intolerant people). Read our full review of Laloo’s Goat’s Milk Ice Cream.

Kefir

K-what? It’s pronounced key-fur, keh-fur or keh-fear, and it’s a fermented, probiotic-containing beverage. Kefir can be made from cow’s, goat’s or sheep’s milk, as well as from plant “milks” such as soy, rice or even coconut. The chosen milk is inoculated with kefir “grains.” Despite their name, these are not cereal grains. Instead, they are a mixture of bacteria, including Lactobacillus kefiri and species of the genera Leuconostoc, Lactococcus and others, along with lactose—fermenting and non-lactose-fermenting varieties of yeast. Kefir grains consist of many individual bodies of a soft, gelatinous white or yellow mass that is somewhat elastic and often compared to cauliflower in appearance.

Added to milk and stored at the proper temperature, the kefir grains eventually “culture” the milk, and leave it thickened and very slightly effervescent (a result of the Fitline Probiotic Drink creation of carbon dioxide during the culturing process, as well as a tiny quantity of alcohol). The grains are then strained out. Kefir, like yogurt, is available in a range of flavors; and consumers can choose from organic or conventionally produced kefir, as well as whole milk or low fat varieties. Unlike yogurt that comes in a carton, however, kefir is a beverage, albeit a thick one. Kefir is often compared in taste and texture to drinkable yogurt.

The history of kefir is an uncertain one. Some stories place its origin in Turkey, while others declare kefir first saw the light of day in what is now Russia. In any case, kefir seems to have gotten its start somewhere in or near the northern part of the Caucasus mountain range. There are records of charming tales about the snack, including a belief among some Muslims that the original kefir grains were given to them by the Prophet Mohammed, and that their kefir would lose its vitality if used by heathen who practiced other religions.

Kefir still suffers from lack of good product recognition in the U.S., but it is now more widely available in supermarkets and natural food stores than it was even five years ago. The commercially-made kefir in the U.S., of which I am aware, has more different strains of probiotics than does commercially-produced yogurt.

How about numbers in probiotics? Lifeway Kefir declares that a one cup serving of their kefir contains around ten billion probiotics. As happened with yogurt, another manufacturer told me they didn’t have any kind of a probiotics count for their product.

Lifeway kefirs come in a variety of flavors and types, including whole milk, lowfat and nonfat.

Other Cultured Dairy Products

Cultured dairy products are consumed in large areas of the world. Aside from yogurt and kefir, this includes cultured buttermilk (originally a fermented byproduct of butter-making, but now most commonly used as an ingredient in baking), acidophilus milk (milk inoculated with Lactobacillus acidophilus, then fermented) and sweet acidophilus milk, in which the culture is introduced but no fermentation follows, reducing the higher acidity and fermented flavor of regular acidophilus milk but still allowing the bacteria to stay alive. The lebne (spreadable cheese made from yogurt) so popular in the Middle East contains cultures, as do the Finnish specialties viili (cultured whole milk) and kermaviili (cultured cream). Other cultured dairy products, such as lassi, dahi (also called dadhi), maziwa lala and chach are enjoyed in other nations. Horizon Organic produces sour cream and cottage cheese with added “health-promoting live and active cultures for digestive health.” According to Horizon, these cultures, Lactobacillus acidophilus and Bifidobacterium, are in a concentration of at least one million CFU per gram at the end of shelf life in both products. Most cheeses, by their nature, also contain cultures, but remember that, just as all active cultures are not probiotics, not all cultured dairy products will contain significant concentrations of probiotics.

Juice

Verb Goodbelly Juice The first probiotic juice was launched in the fall of 2007 by Next Foods, founded by Steve Demos (who also founded Silk soy milk). GoodBelly is an organic fruit juice-based probiotic beverage that contains a patented probiotic called Lactobacillus plantarum 299v, which was developed in the U.K. and has tested well for its effects on Irritable Bowel Syndrome. Twenty billion live probiotics are in each serving juices to provide digestive health. Three initial flavors include Brilliant Blueberry, Peach Mango and Strawberry Rosehip. They taste a bit more serious than regular sweet fruit juice. Learn more at VerbDaily.com.

Fermented Cabbage, Brined Olives and Salted Gherkins

Whether it’s sauerkraut in Germany, kimchi in Asia (especially Korea), cortido (or curtido) in Central America or choucroute in France, fermented cabbage is consumed wherever cabbage itself can be grown. A head of cabbage can be sliced before fermentation, but it may also be left whole. Unlike probiotic-containing foods that start from a dairy base, cabbage does not need bacteria added to it to begin the fermentation process. All you need to add, in fact, is salt (the addition of vinegar is looked upon with contempt by makers of “true” sauerkraut, who declare that it’s used only by those who don’t take the time to go through a full fermentation process and want a cheap and quick way to achieve acidity). Cabbage will ferment with the correct level of salinity (about 1.5%) and at the proper temperature (temperature is important to every fermentation process—just ask your local brewer). Several different bacteria are at work during this process, and those bacteria change as the acidity of the brine surrounding the cabbage increases. The most commonly cited probiotic associated with sauerkraut is Lactobacillus plantarum. Many commercially available fermented cabbage products have been pasteurized; such treatment with heat will destroy any friendly bacteria. Photo of sauerkraut © Marlena Zagajewska | Dreamstime.

Great Lakes Kraut manufactures about 75% of the sauerkraut made in North America. Ben Frega, Vice President of Sales and Marketing, notes that the sauerkraut his c Bubbies Sauerkraut ompany currently produces (under a number of different names, including Silver Floss), is pasteurized to stop fermentation if the product is to be sold as shelf-stable. This includes cans, jars, and pails of sauerkraut. If fermentation was not halted, the sauerkraut containers would swell or explode, since any active fermentation process will produce gases. The preservative sodium benzoate, often added to sauerkraut and other fermented vegetables, will also kill friendly bacteria. However, Great Lakes expects to introduce an organic, unpasteurized, refrigerated sauerkraut to the market by or during summer 2007, to be sold under the name Cortland Valley Organic Sauerkraut. Other organic sauerkrauts include one from Rejuvenative Foods in California, Bubbies Old Fashioned Sauerkraut and Wills Valley Sauerkraut. Again, any of these brands (or any others) must be in refrigerated form if you’re looking for live cultures, and check the label to make sure no sodium benzoate has been added. Photo of olives courtesy of Stock.Xchng.

Salted gherkins and brine-cured olives (as opposed to freshwater-cured, lye-cured, oil-cured or dry-cured) made via traditional methods also carry high concentrations of various strains of lactobacilli. Again, however, many such commercially available products are pasteurized to ensure shelf stability and/or contain sodium benzoate for longer shelf life.

Brand-Name Foods With Probiotics

Below are several brand-name, probiotic foods available in the U.S. Expect to see more of these types of products in the future!

Attune Foods: Chocolate & Granola Bars

Attune makes Wellness Bars in three chocolate varieties and three yogurt and granola Attune Bar varieties. All products contain “more than 5 times the live active cultures in yogurt, with less sugar.” I have issues with some assertions on this product’s website, including a statement that these bars contain probiotics in amounts “proven to help promote strong, healthy digestive and immune systems.” For starters, one of the research studies quoted is on perceived health benefits resulting from ingesting Lactobacillus acidophilus and Lactobacillus casei. I recognize that there is a psychological component to most aspects of health, but whatever happened to objective testing? Our editor is not happy about the “More than 5x the live active cultures in yogurt,” because it refers to regular yogurt, not probiotic yogurt—a meaningless apples to oranges comparison that confuses the consumer, she complains. Still, not everything on this site lacks credibility; see Probiotic Hype-And Getting Past It. And read our editor’s review of Attune Wellness Bars.

Kashi Vive Probiotic Digestive Wellness Cereal

One of the first cereals with probiotics added to it, Vive contains one billion CFUs of Lactobacillus acidophilus per serving.

Yakult Dairy Drink

Yakult is a probiotic, dairy-based beverage, containing 6.5 billion Lactobacillus casei shirota cells per bottle. Yakult is available in a number of countries worldwide, including Argentina, Japan, the U.K., Uruguay, several European nations and, in limited areas, the U.S.

Ricera Rice Yogurt

An organic, non-dairy, rice “yogurt” with whole grains and live, active cultures, including Lactobacillus bulgaricus, Streptococcus thermophilus, Lactobacillus acidophilus and Bifidobacterium bifidum.

Continue to Part II: Types Of Probiotics

Return to the Articles Index, Above