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There’s another way these mighty microbes help your gut: In a recent study in the Journal of Functional Foods, people who ate probiotic-rich yogurt daily lost 3 to 4 percent of their body fat in 6 weeks. The shift in gut bacteria prompted by probiotics may favor fat burning over fat storage, explains study author Jaclyn Omar, of the University of Manitoba in Canada.

Some probiotics are much better than others. “The best, most natural forms of probiotics are fermented foods,” says Lisa Ganjhu, DO, a gastroenterologist at New York University Langone Medical Center. Fortified foods, such as probiotic-enhanced dough, may deliver fewer of the good guys, since the manufacturing process can kill off many of the healthy live cultures.

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Kefir


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Kefir can improve digestion and restore beneficial bacteria after a round of antibiotics. Bonus: It has more protein and less sugar than yogurt, but with the same creamy texture and tangy taste. Try it in salad dressings or smoothies. Plain kefir is in the dairy aisle and can be consumed in all the same ways as yogurt, says Keri Glassman, MS, RD, president of Nutritious Life in New York City.

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Sauerkraut


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A study published in the British Journal of Nutrition found that eating sauerkraut may help prevent cancer. Sauerkraut goes with more than hot dogs and Reuben sandwiches: You can eat it as a stand-alone side dish (it’s a great substitute for slaw), on top of lean chicken sausage and veggie or portobello burgers, or added to stir-fries (after cooking, to avoid killing the good bacteria). “Sauerkraut adds a sour note,” says nutritionist Dawn Jackson Blatner, RD. “Chefs call it a brightener — it makes your food’s flavor pop.”

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What if your diet isn’t full of probiotic-rich foods?

If you aren’t getting enough probiotics from your daily diet, a supplement can make up the difference. Most supplements contain Lactobacillus and Bifidobacterium, although you’ll see some with more strains (sometimes called “mega probiotics”). These pumped-up versions aren’t necessarily better, but some experts say it’s a good idea to switch supplements every month or two.

Recommendations vary, but supplements with at least 20 billion live organisms per dose tend to be most effective, experts say. You can choose from among powders, pills, and liquid shots, and some probiotics are sold chilled and must be kept that way to maintain their effectiveness. Here are a few winners in the supplement world.

Align. It contains Bifantis, a patented strain of bacteria that helps maintain digestive balance.

Florastor. A study found that this supplement alleviates antibiotic-related diarrhea and may help boost the immune system, making this a smart choice when traveling, says Dr. Reid.

Rephresh Pro-B. This is the only probiotic clinically shown to balance yeast and bacteria daily.

Be Well By Dr. Frank Lipman — Probiotic Powder. Add a teaspoon to your smoothie to ease chronic indigestion.

Culturelle Digestive Health Probiotic Chewables. These have been shown to boost general digestive health.

https://www.yahoo.com/health/

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