With everything from yogurt to soy products and nutrition supplements fortified with probiotics, it is difficult to turn on the television without hearing someone touting the health benefits of it. But what are probiotics and what do they claim to do?

The World Health Organization and the Food and Agriculture Organization of the United Nations states that “the term probiotics means ‘for Life’ and is currently used to name bacteria associated with beneficial effects for human and animals.”

Another term we hear is prebiotics, which is defined as “food ingredients that promote the growth or activity of a limited number of bacterial species for the benefit of host health.” Prebiotics are food for bacterial species that are considered beneficial for health and well-being, according to “Probiotics and Prebiotics in Dietetics Practice” by Linda C. Douglas and Mary E. Sanders published in the Journal of the American Dietetic Association,

Humans have a high number of microbes that live within the body and it has been found that some of these microbes play a role in human health. According to US Probiotics, it is important that we maintain a balance of healthy bacteria in the body.

There is a long list of healthy effects that are attributed to probiotics. The following have been reported in scientific literature: regulation of immune function (including both enhancing immune response to pathogens and inflammatory response), shortening the duration of infectious diarrhea in infants, enhanced gastrointestinal tolerance to antibiotic therapy, control symptoms associated with lactose intolerance, and improved symptoms of irritable bowel syndrome.

When looking to gain the benefits of probiotics, it is important to remember there are many different strains of probiotics and all don’t provide the same benefits. It is important to read the label and verify the type of strain and determine the health benefits. The Bifidobacterium and Lactobacillus are said to help inflammatory bowel conditions. B lactis HN019, B lactis Bb-12, and L casei DN114001 provide immune support. L bulgaricus and S theromphilus help with lactose intolerance and B infantis help irritable bowel syndrome symptoms.

Research looking at the value of probiotics and determining its effectiveness is still emerging, and most research states more evidence is needed to make a conclusive statement on the effectiveness of probiotics. Currently there is no general recommendation for dose. The recommended levels have a wide range. Some products are effective at 100 million colony forming units (cfu) per day, while others are recommended at more than 1 trillion cfu per day. Probiotics are generally seen as safe and associated with few side effects.

So do not be afraid to include healthy bacteria in your diet. It may just provide the digestive health you are looking for.

Melissa Black is a registered dietitian who lives in Erda and currently works for Intermountain Healthcare. She received her bachelor’s degree in nutrition and food science from Utah State University.