Do Active Cultures Really Help?

Active Cultures

by Vicki Salemi
Active Cultures: Do They Help?

Whether you turn on the TV or take a stroll in the supermarket, chances are you've encountered "active culture" products. From yogurts to cheeses they claim to help with a nervous stomach but the question is do they really work? And if so, how?

The 4-1-1

Our intestines have natural micro flora, microorganisms that live in your digestive tract, which supports a healthy immune system, says Allison Acquisto MA, RD, LDN and assistant professor of culinary nutrition in the College of Culinary Arts at Johnson & Wales University. "This intestinal micro flora is critical not only for general immune health but also for healthy gut (intestine) function, metabolism of protein, fat, carbohydrates such as fiber and synthesis of vitamins in the body." Probiotics are live active bacteria which carry out these functions. "The food we consume such as yogurt, cheese and fermented dairy products contain beneficial bacteria."

Prevention Popularity

So why the sudden popularity of active cultures? As medical science is realizing the composition of the bacteria in our micro flora become more and more important in disease prevention, there are tremendous health benefits. Plus, it's one way to sell healthier products. "Companies are responding to the demands/needs of the public in trying to improve the nutritional quality of foods. Packaged and refined foods have really lost a lot of nutritional value and now there is interest in figuring out how to fix that. Adding probiotics to foods is one way to make them healthier," says Dr. Gary Huffnagle, professor of Internal Medicine and Microbiology/Immunology University of Michigan Medical School and author of The Probiotics Revolution.

What's in a Label?

Some companies like Dannon are creating a new line of products like Activia, while other companies are simply adding the phrase "probiotics" to the label. Dr. Huffnagle explains, "Dannon is the model of how it should be done: the type of probiotic (name and strain) and the amount per serving are given on the label, or at least on a website, and the probiotic has some research and clinical testing available for review that has been published. Many companies are simply saying "contains probiotics," and then they never tell you what it is precisely or the amount."

Probiotics: The early years

Probiotics were originally discovered as a way to preserve milk without refrigeration. "Historically for every batch of milk that naturally turned into yogurt, a number of others spoiled. Astute farmers realized that if they took a spoonful of yogurt and added it to fresh milk, the chances that the milk would turn into yogurt rather than spoiled milk was much, much greater. Thus, was born some of the first experiments in microbiology," explains Dr.Huffnagle.

Bacteria Superstars

Traditionally prepared pickles, sauerkraut, kimchi and olives have contained live beneficial bacteria, which is different from probiotics added to certain dairy products, and now certain cereals, nutrition bars and fruit juices. "The distinction between these beneficial bacteria and the probiotics that are being added to foods such as yogurt, cheese, sour cream and juices is that true probiotics have proven health benefit -- they are the superstars of the beneficial bacteria," says Dr. Huffnagle.

How it Works

"Bacteria naturally found in the intestines have several functions. They feed on non-digested food ingredients, mostly soluble fibers. They may also help to absorb cancer fighting phytonutrients like the isoflavones found in soy. They make vitamin K, which is needed for blood clotting. They provide a barrier to infection in the colon, by inhibiting the growth of harmful (pathogenic) bacteria," notes Lanah Brenan RD who works for The Sports Club/LA in Beverly Hills and a private practice.


The Scoop on Digestion

Probiotics can help regularlity in either direction; they can make you go more or less depending on what your body needs. Dr. Huffnagle adds, "Probiotics can also help reduce the feeling of bloating and for some people it can reduce the discomfort associated with irritable bowel syndrome-like symptoms. There is also a flurry of studies and research suggesting that our metabolism and nutritional uptake from the intestinal track is also strongly influenced by the type of bacteria that live in our GI tract. While not yet conclusive, it again seems that probiotics are very helpful in this regard." In particular, probiotics are even more important for children than they are for adults because the immune system encounters microbes, foods and allergens for the first time as a child. In addition, scientific studies have shown that regular consumption of specific probiotics has made a positive impact for seniors as it relates to a significant decrease in severity of the cold and flu.

Spoiled Probiotics

Although it may all sound good, there are factors affecting the survival of the cultures including temperature, pH, the state of the cultures when they are added to food and the interaction between the cultures. "There are definitely bad cultures," says Dr. Huffnagle. "There are bacteria that can spoil foods, there are bacteria that can preserve foods and there are bacteria that can "poison" foods. Probiotics belong to that middle group: the bacteria that can preserve foods."

Going Sour

Even though it's good bacteria, it's still important to frequently check expiration dates says Lara Rondinelli, RD, LDN, CDE, and co-author of The Healthy Carb Diabetes Cookbook. "Any cold food can grow bacteria if it's left outside a refrigerator too long." If the milk, cottage cheese, sour cream or other products have already expired it's time to replace them. And with experts recommending three daily servings of dairy with a combination of milk, yogurt and cheese, you'll want to make sure you aren't eating anything spoiled.