With so many new products on the grocery stores shelves it is sometimes overwhelming for customers to choose! It’s important to understand what’s in our food to help us make the best choices. Here is some information on probiotics and prebiotics to help you make that choice.

Simply put, probiotics are sources of live bacteria. You may think of bacteria as harmful, but probiotics are a type of healthy or friendly bacteria. They live in our body and help to keep a balance between healthy bacteria and the unhealthy bacteria which can make us sick. These friendly bacteria also aid in digestion, absorption, and production of some nutrients. Probiotics are mostly added to yogurt and milk beverages. The main claim of probiotics is that they improve the immune system and promote healthy digestion.  Probiotics have a history of use for people with diarrhea or who have taken antibiotics, because antibiotics destroy the healthy bacteria in our bodies.  We know that probiotics can be beneficial in these cases, but we don’t know how long term use of probiotics relates to other aspects of health.

Prebiotics are food ingredients that affect our health by encouraging the growth and activity of the healthy bacteria. In other words, prebiotics are food for the healthy bacteria. Inulin is a popular prebiotic and a type of fibre. You may have seen this ingredient in prebiotic bread, grain products, or milk beverages. Prebiotics such as inulin claim to promote healthy digestion and regularity, and there is some evidence that this is true. Other health claims such as lowering cholesterol, decreasing colon cancer, and preventing osteoporosis may be promising but more proof is needed. Some prebiotic containing products say they “increase energy and vitality”, however all foods contain energy as calories. There is no proof that these foods will make you feel more alert or energetic.

The bottom line is that more research is needed before a clear link between probiotics, prebiotics, and overall health benefits is known. Keep in mind that many of the health claims listed above are based on studies of specific groups of people fed probiotics or prebiotics at higher amounts than are in foods at grocery stores. Also, the positive results in these studies come from eating these large amounts every day. In general, products with probiotics or prebiotics are not commonly associated with any health risks and they can safely fit into a healthy eating pattern.

If you do choose to buy probiotic or prebiotic containing foods, here are some tips:

• Remember that probiotics and prebiotics won’t replace other ways of staying healthy such as eating a balanced diet, exercising, and getting enough sleep.
• Include these foods as part of a healthy eating pattern that follows Canada’s Food Guide.
• Read the Nutrition Facts table to help you compare like products. Don’t assume the product is the best choice because it contains probiotics or prebiotics.
• Consider the cost. Products are often priced higher because they are thought to be healthier.