Are you also confused when you stand in front of the refrigerated shelf at the yogurts? Clockwise, counterclockwise, probiotic - honestly, who knows anymore? Manufacturers promise that probiotic yogurt can do more than conventional dairy products. What's really in it?
Every child knows yogurt. With chocolate pieces, vanilla or fruit - yogurt is now available in countless variations.
What are still fairly new in the refrigerated section are probiotics.
Probiotic yogurt is supposed to have a positive effect on the intestinal flora, strengthen the immune system and even prevent serious diseases. But are the products from the advertising really helpful or merely expensive?
You'll learn in this post,
- what probiotic yogurt is,
- how it can help the intestinal flora,
- which advantages and disadvantages probiotic drinks and yogurts have and
- whether probiotic yogurt can be substituted for regular yogurt.
According to the advertising promise, probiotic yogurt is supposed to wrap itself around the body like a protective film and ward off pathogens.
A yogurt a day and you feel fit and nothing can knock you down.
But what does probiotic mean anyway?
Simply put, a probiotic yogurt contains microorganisms that have a positive effect on the intestinal environment where they spread.
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But that alone is nothing special. Every conventional yogurt is produced by lactic acid bacteria.
However, many of these bacterial strains die in the stomach. The reason for this is gastric acid and bile.
This is exactly where probiotics come in. A large number of bacteria manage to arrive alive in the intestine with such products. There they unfold their effect. So says the advertising.
Tip: Do you already know the book "75 probiotic drinks to make yourself"? You can order it from Amazon.
Table of contents
Probiotic yogurt - What is it anyway?
Probiotic drinks and yogurts contain larger amounts of bacteria than conventional dairy products. Thus, a large number of lactobacilli and bifidobacteria are present in yogurt.
The name addition "probiotic" is actually not necessary. All yogurt products contain lactic acid bacteria and are therefore probiotic. Without lactic acid, it would not be possible to make yogurt from milk.
Many fermented foods such as sauerkraut, dairy products or apple cider vinegar contain probiotics.
That's why fermenting is so mega healthy for your digestion!
The difference with the advertised probiotic products from the refrigerated shelf, however, is that additional strains of bacteria are added to those already naturally present.
Because there are more microorganisms in the product, more of them reach the intestine alive.
Once there, they unfold their effect.
Tip: Order the book "Why Happiness Begins in the Gut" from Amazon. The book by Raphael Kellman, MD, shows you what a healthy gut has to do with our psyche.
In conventional yogurts, most bacteria are stopped by stomach acid, bile and intestinal flora of the colon.
That is why probiotic foods are advertised as particularly healthy.
Clinical studies have shown that infants are protected from certain intestinal infections by eating probiotic foods.
Probiotics also help rebalance the intestinal flora after antibiotic therapy.
Tip: To strengthen your intestines, you can help with probiotics preparations. In Nature Love you will find 18 strains of bacteria that are good for your gut. You can buy it online at Amazon.
How do probiotic yogurts affect the intestinal flora?
The dairy industry advertises probiotic foods full-bodied: "The intestinal flora is favorably influenced" or "Strengthening the immune system". Such and similar slogans can be read on the packaging.
So we're standing in front of the refrigerated section and thinking to ourselves, "Probiotic yogurt? I have to have that!"
Have you ever made your own yogurt? It's that easy!
Scientific statements, however, are more reserved. In principle, it is possible that such advertising promises are true, but the effect has not been sufficiently proven.
So far, there is only circumstantial evidence. Probiotic bacteria produce lactic and acetic acids. These acids can inhibit pathogenic germs in the intestine.
The resulting lactic and acetic acid creates an acidic intestinal environment. Germs can multiply poorly in this environment.
In addition, it has been observed that lactic acid bacteria form substances that drive away or kill off bacteria that are harmful to health.
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However, these observations have so far been noted only in individual patients or animals.
It is controversial whether these positive effects can also be transferred to healthy people.
Promotional promises of probiotic yogurts - humbug or truth?
You've probably seen plenty of advertising promises of probiotic yogurts.
There are a large number of advertised products, all of which are supposed to show all kinds of health-promoting effects.
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Intensively advertised with "good for the intestine", "health-promoting" or "increases the own defenses".
The scientific evidence is decidedly thin. The big problem is that certain positive properties are always attributable to a specific strain of bacteria.
Even if researchers find that one strain has a positive effect on health, that doesn't mean that all other strains of bacteria do.
So far, the only scientifically proven fact is that certain lactic acid bacteria have a positive effect on the duration of diarrhea.
Such diseases can be shortened on average one day. Children who already suffer from diarrhea for two weeks, get better faster with probiotic products.
Wow! You can ferment sauerkraut yourself so easily!
In addition, the digestion of lactose is favored and the amount of harmful metabolic products is reduced.
A positive effect on allergies and cholesterol levels would also be possible.
If you are thinking of running to the nearest supermarket right now, please read on. There is no certainty for the positive effects that they occur in every person. The health-promoting effects depend on many factors.
Disadvantages of probiotic milk products
Probiotic yogurt is said to have a positive effect on the immune system, support digestion and even help with diabetes, obesity and high blood pressure.
Such advertising claims are all well and good. Whether or not these effects will be realized remains to be seen.
Many people frown at the thought of eating natural yogurt. It tastes too sour. So what does the industry do? Exactly: they add sugar, flavorings and colorings.
And this is exactly where the problem lies. Because through sugar and Co we damage our intestines more than the probiotic bacteria can use.
For the fact that there is no scientific evidence, yogurts and drinks are also quite expensive.
How can I recognize a good probiotic yogurt?
Looking through the refrigerated shelves and getting slammed by scientific-sounding names? You're not alone.
Unfortunately, however, such terms are not a sign of poor or good quality.
It is important that you always make sure that the sugar content is as low as possible and that the bacterial strains that have been added are named.
In addition, flavors and additives should not be used at all or only to a small extent.
It is definitely worth taking a look at the list of ingredients.
Can probiotic yogurt be substituted for regular yogurt?
Evidence to date does not necessarily suggest that expensive probiotic products really provide many benefits.
Conventional yogurts also contain live lactic acid bacteria. Of these, up to 30 % also survive the gastrointestinal passage. These also have positive effects on the intestinal flora, but less pronounced.
However, scientific comparisons between normal and probiotic yogurts have been scarce until now.
Ultimately, it always depends on how many live lactic acid bacteria a yogurt still contains when eaten.
So a probiotic yogurt is not healthier than a conventional yogurt. Only advertising and the food industry have made probiotic dairy products popular. Probiotic yogurts do support digestion, but so do normal yogurts.
Our conclusion
The term probiotics should not be hastily associated with health-promoting. The positive effects are always dependent on the number of bacteria that survive the journey through your digestive tract unharmed.
A large number of living bacteria live in the intestine. It is therefore unlikely that one type of bacteria alone can achieve the many health effects.
The health of your intestinal flora is not dependent on your intestinal bacteria. What is important is the right composition of the intestinal flora.
Intestinal bacteria prefer an acidic environment. But you don't need to buy expensive probiotic milk products for this. Instead, save your money and use conventional yogurts, kefir or whey products.
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