Not all bacteria are bad for one’s health; in fact, probiotics are a combination of live bacteria and yeasts that live in one’s body and are beneficial for people. Also considered “good bacteria” that keep human bodies healthy, probiotics are found in the intestines, mouth, urinary tract, skin, and lungs. These microorganisms support the immune function and help control inflammation. Additionally, they help in digesting food, creating vitamins, and breaking down and absorbing treatment options.

Common types
Although wide varieties of bacteria are associated with probiotics, the most common ones are Lactobacillus and Bifidobacterium. Probiotics may also contain some healthy yeasts. The most frequently occurring yeast in probiotics is Saccharomyces boulardii. Probiotics are found in many foods or can be purchased in the form of supplements.

Can probiotics help with health conditions?
There are some health issues wherein increasing the number of probiotics can be beneficial. This can be done through food or supplements. Some of these conditions are:

1. Diarrhea
2. Constipation
3. Inflammatory Bowel Disease (IBD)
4. Irritable Bowel Syndrome (IBS)
5. Yeast infections
6. Urinary tract infections
7. Gum disease
8. Lactose intolerance
9. Eczema
10. Upper respiratory infections (ear infections and common colds, among others.)
11. Sepsis (in infants)

Foods rich in probiotics
With their power to improve digestive health, reduce depression, and promote heart health, foods with probiotics are a must-have. Some of the easiest ways to add probiotic-rich food to one’s nutrition plan are:

1. Yogurt: Yogurt is made from milk that has been fermented by probiotics like lactic acid and bifidobacteria, and it is the easiest (and cheapest) way to improve gut health. Yogurt has also been linked with improving bone health, helping with high blood pressure, and relieving symptoms of irritable bowel syndrome. When buying yogurt, look for varieties with active or live cultures. Check the nutrition labels and opt for plain yogurt and products with no added sugar.
2. Sauerkraut: Sauerkraut is finely shredded cabbage fermented with lactic acid bacteria. Widely popular in Eastern Europe, it is often served over sausages or as a side dish. Not only is unpasteurized sauerkraut rich in probiotics, but it is also a good source of Vitamin C and K, sodium, iron, potassium, lutein, and zeaxanthin.
3. Kefir: This is a probiotic milk drink made of kefir grains and milk. It is a potent probiotic drink and has been linked to various health benefits like improving bone health, helping with digestive problems, and fighting against infections.
4. Tempeh: This is a fermented soybean product—often considered a high-protein meat substitute. Fermentation of soybean to make tempeh reduces the occurrence of phytic acids in them and produces some vitamin B12, making it a healthy way to get nutritious probiotics.
5. Kimchi: A spicy, fermented side dish that originated in Korea, kimchi is normally made from cabbage (but can also be made using other vegetables). It is flavored with a mix of seasonings such as gochujang, garlic, ginger, salt, and scallion and contains the lactic acid bacteria—Lactobacillus kimchii. Kimchi also contains vitamins and minerals like vitamin K, riboflavin (vitamin B2), and iron.
6. Miso: Miso is a Japanese seasoning, typically made with fermented soybeans, salt, and koji. It is an excellent source of fiber, protein, vitamins and minerals, including Vitamin K, manganese, and copper. Miso has been linked to a reduced risk of breast cancer (in middle-aged Japanese women) and a reduced risk of stroke.
7. Kombucha: This is a fermented green or black tea drink made with a friendly colony of bacteria and yeast. Although there aren’t many studies regarding other health benefits of kombucha, its probiotic qualities are well-known.
8. Pickles: Pickles (or gherkins) are cucumbers that have been preserved in brine (salt and water). They are fermented using their own lactic acid bacteria, which makes them develop a sour taste. Pickles are a great source of healthy probiotic bacteria and vitamin K. It is important to remember that pickles made with vinegar do not contain active or live colonies of probiotics.
9. Buttermilk: Traditional buttermilk (leftover liquid from making butter) is a great source of probiotics. Also called “grandma’s probiotic,” buttermilk is low in fat and calories and contains vitamins and minerals like vitamin B12, riboflavin, calcium, and phosphorus.

Probiotics can also be found in some types of cheese, like gouda, mozzarella, cheddar, and cottage cheese. The microorganisms are also available in supplements, foods, drinks, capsules, powders, and liquids. One should always consult their doctor or healthcare provider before introducing a supplement to their meal plan. This can help people ensure they use FDA-approved products that work as they advertise.