Probiotics and Fortified Foods: What's Missing From Your Diet

 

For at least two decades, manufacturers have been fortifying foodstuffs with added vitamins and minerals. This shouldn’t come as a surprise to you: who among us hasn’t drunk a cup of orange juice or milk (or soymilk) that was fortified with calcium and Vitamin D? How about a few years ago, when everything was suddenly fortified with fiber? As doctors discovered the strong link between a high fiber diet and lowered LDL cholesterol, food companies began adding fiber to breakfast cereals, breads, and even beverages.

There’s a good argument to be made, of course, that fortification only points to inadequacies in the way we eat. If we were eating diets that gave us everything we needed to begin with, would we need fortified foods? It’s a compelling case, but the simple fact is that no, Americans aren’t getting all the nutrients they need from diet alone. And they sometimes need a helping hand.

I'll Have A Probiotic, Please
In the last year or two, beneficial live cultures (also called probiotics) have become the latest wave of food fortification. From yogurt with added acidophilus and bifidus (such as Dannon’s Activia) to snack bars and beverages, healthy bacteria are cropping up everywhere. Believe it or not, this is actually a great thing. Probiotics—such as Bifidobacterium animalis, lactobacillus acidophilus, and Lactobacillus casei—are microorganisms that help to maintain a good balance of bacteria in the human intestinal tract. For this reason, they’re credited with helping to manage irritable bowel syndrome, colitis, constipation, diarrhea, and numerous other GI complaints. They’ve also been linked to stronger immunity and even the prevention of colon cancer.

Good bacteria grow in the human digestive tract naturally, but not in a limitless supply. Few of us consume foods with naturally occurring probiotic strains on a regular basis. Yes, yogurt is popular, but lacto-fermented vegetables and beverages (like sauerkraut and kefir), as well as fermented soy (like tempeh) are more occasional staples in the Standard American Diet. This, coupled with the fact that our lifestyles and diets are killing more naturally good bacteria than ever before (alcohol, drugs, and most pharmaceuticals can contribute to the death of probiotic strains) means that human beings are more likely to lose good bacteria than they were, say, one hundred years ago.

Stellar Supplements
If you’re interested in getting more probiotic action, fortified foods may not be the best vehicle. Many of their probiotic strains won’t survive in the acidic stomach environment; for this reason, people with GI complaints may wish to take a probiotic supplement. I recommend an acidophilus and bifidus blend, and preferably one that’s enteric coated (this means it’s coated thickly enough to withstand passage through one’s stomach acid). Any pearlized probiotic will have enteric coating. This, in addition to fermented foods, will ensure good probiotic delivery.

There are many decent brands. Whole Foods makes an inexpensive probiotic blend; another excellent option is the Dr. Ohhira brand. Megafoods and Garden of Life both offer good formulas. Finally, the Jarro Dophilus brand is both high-quality and also has the benefit of offering a shelf-stable strain (many probiotics necessitate refrigeration). Most probiotic supplements should be taken 1-3 times daily; of course, you should discuss any and all supplement usage with your doctor.

While fortified foods may not always be efficient, they do point to larger trends in health research. Probiotics are one of the better trends of the last few years, and they’re worthy of your exploration. Calm bellies, after all, are happy bellies!