When it comes to intestinal flora, there is no room for weeds, says Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth. “The gut is like a garden,” says Bowden. “There are flowers (good bacteria, aka probiotics, such as Lactobacillus acidophilus and Bifi dobacterium bifi dum) and there are weeds (harmful bacteria).” In a healthy person, the two are kept in check. But unfortunately, due to poor diet, and antibiotics and toxins that kill off the good guys, harmful bacteria have the competitive edge for space in the gut. The resulting imbalance could lead to digestive problems, poor immunity, reduced nutrient absorption, allergies, bloat, brain fog, yeast infections and even bad breath. And no wonder—the digestive system plays the starring role in your immune system. “The ‘bad guys’ feed on most of the things we eat in the American diet, such as sugar, bread and pasta,” says Bowden. “Giving your body probiotics is like feeding the flowers.”

Fortunately, there is no shortage of foods and supplements containing probiotics these days. Take a look:

Yogurt and “Mini-Yogurts”
Yogurt is probably the most popular source of good bacteria, including L. acidophilus and L. casei. But be aware that not all yogurt contains these healthful bacteria, even if they’re listed on the labels. Look for brands that contain live cultures added after pasteurization. “Some products could have started life with active cultures, but pasteurization kills them because it’s a high-heat process,” warns Bowden. And because sugar feeds the bad bacteria in your system, plain yogurt is best. “If sugar is added, you’re just trading off benefits,” says Bowden. The same goes for sweet treats masquerading as health foods, such as yogurt-covered peanuts and raisins. “These products have no probiotic benefits,” he says.

Individual “mini-yogurts” are an easy way to get an enormous amount of healthful bacteria (up to 50 billion live organisms) in one probioticpacked shot. Bio-K+, for example, is sold in small individual containers and available in the refrigerated section of health food stores.

If you are lactose intolerant, you can still enjoy yogurt with no worries, because live yogurt culture contains enzymes that break down lactose.
Product examples: Nancy’s Honey Yogurt in Plain; Bio-K+ Dairy Culture in Fruity.

Milk
Bowden recommends raw, unpasteurized and unhomogenized, certified organic milk from grass-fed cows as a good source of beneficial bacteria such as L. acidophilus. “Because it isn’t subjected to the high heat of pasteurization, those good bacteria—along with wonderful beneficial enzymes—aren’t destroyed.” Additionally, Bowden says the healthful enzymes in raw milk help the body assimilate the nutrients in it, such as calcium and the higher contents of vitamins A and D from grass-fed cows.

In fact, it was soured milk drunk by Bulgarian peasants that led to the discovery of probiotics. In the early 1900s, scientist Elie Metchnikoff observed that these peoples lived to ripe old ages. He became convinced that their health and longevity were linked to microbes in the milk they drank, later identified as L. bulgaricus. He won the Nobel Prize in 1908 for his research.

For information on where to locate raw, organic certified milk in your area, go to realmilk.com. And if you still aren’t quite ready for raw milk, try the suggestion below.
Product example: Mayfield Dairy Farms Nurture Milk (with probiotics).

Get Cultured!
Kefir, a drinkable yogurt that originated in the Caucasus Mountains of Central Asia and is made by mixing cow or goat milk with kefir grains, is another excellent way to get your culture quotient, says Bowden. And if you’re feeling adventurous, other types of exotic yogurts to try include the following:

• Bulgarian yogurt contains L. bulgaricus and is known for being creamier, richer and mild tasting.
• Greek yogurt is made from milk blended with cream to a fat content of 10 percent. It is known for its thicker consistency and trademark tang.
• Lassi, a yogurt beverage from India that comes in salty (blended with cumin and chile peppers) and sweet varieties (made with fruit juice).
  Product examples: Lifeway’s Organic Whole Milk Kefi r; Fage’s TOTAL 2% Greek Yogurt with Honey.

Supplements, Protein Powders and Energy Bars
A variety of probiotic supplements are available, including capsules, tablets and powdered acidophilus, which can be sprinkled on fruit and cereal or mixed with juice. Many tablets are specially coated to ensure they reach your intestines without being destroyed by stomach acid. Most of these supplements can be stored at room temperature, although some companies recommend that you refrigerate them to extend shelf life. “High-quality supplements are made in small batches, and have billions of probiotics,” says Bowden. “So, even with ‘die off,’ supplements are a good source.”

Many protein powders are adding probiotics to their ingredients lists. And there are some probioticenriched energy bars that contain 10 billion probiotics per bar.
Product examples: Attune Wellness Bars by Attune Foods (available in multiple flavors); Kyolic’s Kyo-Dophilus line; Garden of Life’s Pro2Go single-serving packets in Berry Blast; Renew Life’s FloraSMART; Primadophilus Reuteri Pearls by Nature’s Way.

Fermented Tea Beverages
Fermented tea, called kombucha, contains a symbiosis of yeast species and acetic acid bacteria, mostly Bacterium xylinum. Species of yeast found in kombucha can vary, and may include Brettanomyces bruxellensis and Candida stellata. This tea is making new converts, who say that despite its slightly vinegary taste and the little “floaty things” in it (a result of fermentation), it can give an instant boost, and has a wide range of purported benefits and uses, including fighting cancer. Bottled kombucha tea tastes best chilled.
Product example: GT’s Synergy Organic & Raw beverages (kombucha tea combined with fruit juices).

Oral-Health Products
It turns out that digestive and oral health are linked—gut microflora affect oral microflora. The bacteria may actually help create antioxidants to fight plaque and bad bacteria in the mouth. Good bacteria are now being added to mouthwashes and other oral-health products. (Note: Probiotic-rich oral care products are not widely available yet).

How Much You Need
The dose of probiotics varies from person to person. “If you are taking them for maintenance, you will need less than if you have just been on antibiotics and need therapeutic dosages,” says Bowden. Dosages vary from 1 billion to 50 billion CFU (colony-forming units). Check with your naturopath or nutritionist if you have a health issue and think you need therapeutic dosages. As a general rule, follow dosage instructions for supplements, and otherwise try to make probiotic foods a regular item on your grocery list.