No, probiotics aren't a waste of money - and here's why....

No, probiotics aren't a waste of money - and here's why.... Are probiotics good for you or a complete waste of money? There are so many apparently con

Recently there has been a slew of studies showing the health benefits of them. Yet many probiotic products themselves have been criticised.

Only recently scientists at the European Food Safety Agency (EFSA) threw out 180 health claims made for probiotics (such as 'maintains digestive comfort' or 'boost defences') on the basis that there simply wasn't enough evidence.

Yet nearly 60 per cent of UK households regularly buy probiotic drinks, supplements and yoghurts, so are they wasting money?

Friendly bacteria drinks can ease constipation and irritable bowel symptoms

While there may be erroneous or unvalidated claims for specific products, many experts disagree with the EFSA stance, says Glenn Gibson, Professor of Food Microbiology at Reading University, a leading authority on gut bacteria.

'There's convincing evidence that the right products will do us good,' he says.

Specifically, 'a properly formulated probiotic drink or pills should benefit people who are travelling abroad and coming into contact with different bugs that might upset their system'.

Probiotics will also help anyone taking antibiotics, which kill good bacteria as well as bad, 'or people going into hospital where gut infections are rife'.

Some friendly bacteria products also help ease constipation and irritable bowel symptoms by bulking out stools.

'The right product should minimise the effects of a gut infection,' Professor Gibson adds.

Probiotics can have a preventative effect, too, he says, which is why they are worth taking on a daily basis. They work by crowding out bad bacteria.

There's emerging evidence that some probiotics may stimulate cells of the gut immune system, possibly causing them to secrete molecules which then enter the bloodstream, improving immune response.

But which products are worth trying?

Professor Gibson's view is that, generally, all probiotics are worth taking - at worst they will do you no harm and even poorer quality products will make some difference.

Here, he offers his verdict on various popular products. . .

MORRISONS ACTIVE YOGHURT DRINK

99p for 4 x 100ml

Cost per dose: 25p

Number of bacteria: 1 billion

Type: Bifidobacterium lactis Bb12

Expert verdict: 'This contains a good amount of probiotic bacteria and a useful amount of the prebiotic, inulin.

Prebiotics aren't in themselves bacteria, but boost their number by "feeding" them.

Prebiotics can also improve gut flora (microscopic organisms in the digestive tract) longer term, whereas the action of probiotics is always transient.

'I'm a big fan of products that combine pro and prebiotics, and this is the product I currently buy.'

Rating: 9/10

YEO VALLEY ORGANIC PROBIOTIC YOGHURT DRINK

£1.39 for 500g

Cost per dose (125g): 35p

Number of bacteria: 125 million

Types: Lactobacillus acidophilus and Bifidobacterium bifidum

Expert verdict: 'There's no information on the specific strain of bacteria here, but this product contains reasonable numbers. And even if you don't get significant digestive benefits, it's still a calcium-rich healthy food.

'Lactobacillus acidophilus is well tested and widely used, but not as effective as some Bifidobacteria species. Ideally, formulations with Lactobacillus acidophilus should contain Bifidobacteria, too.'

Rating: 3/10

ACTIMEL

£2.59 for 8

Cost per dose: 32p

Number of bacteria: 10 billion

Type: Lactobacillus casei immunitass DN-114 001

Expert verdict: 'Contains large amounts of a unique strain of a well-researched probiotic. It may help with antibiotic-associated diarrhoea, or that caused by C. difficile.

'It could also help minimise or stop traveller's diarrhoea or a stomach bug.

'A study indicated Actimel may reduce severity of wintertime infections in the elderly, and could help the body respond better to flu vaccinations.'

Rating: 9/10

TESCO NATURAL DEFENCES

£1.49 for 6 x 100g

Cost per dose: 25p

Number of bacteria: 100 million

Type: Lactobacillus casei

Expert verdict: 'A supermarket copy of Actimel, with probably similarly beneficial effects.

'But the strain of bacteria won't be the same, and it has fewer bacteria, too - which could make a difference to its efficacy. It's likely to be better for health maintenance rather than specific ills.'

Rating: 5/10

QUEST L. PLANTARIUM 299V

£10.99 for 30 capsules, from health food stores

Cost per dose: 37p

Number of bacteria: 1 billion

Type: Lactobacillus plantarum 299v

Expert verdict: 'The strain used here has been shown to combat the unpleasant gut symptoms linked to clostridia bacteria (which includes C. difficile).

'In theory, it would be good to take before a stay in hospital, but there are different strains of lactobacillus plantarum bacteria, and I can't guarantee the efficacy of this one.'

Rating: 6/10

YAKULT

£2.50 for 7 x 65ml

Cost per dose: 36p

Number of bacteria: 6.5 billion

Type: Lactobacillus casei Shirota

Expert verdict: 'A well tested product, good for digestive health. There's evidence this strain makes parts of the immune system react less strongly - perhaps dampening down allergic reactions.'

Rating: 9/10

TESCO BASICS PROBIOTIC DRINK

50p for 4 x 100g

Cost per dose: 12.5p

Number of bacteria: 100 million

Type: Lactobacillus acidophilus LA-5

Expert verdict: 'This may help bolster your system against digestive upset, at a bargain price, but the number of bacteria are a bit low compared with products used successfully in clinical trials.

'Lactobacillus acidophilus is not as effective as some Bifidobacteria species, so ideally should contain some of these, too.'

Rating: 5/10

ACTIVIA YOGHURT STRAWBERRY

£1.55 for 4 x 125g

Cost per dose: 39p

Number of bacteria: 4.25 billion

Type: Bifidobacterium animalis DN-173 010

Expert view: 'This strain has been proven to reduce the time food takes to travel through the colon by 21per cent, so it can help with constipation. It also helps reduce the bloating that accompanies irritable bowel syndrome.

'But, you have to consume more probiotic yoghurt than drink to get adequate bacteria, so you may get more sugar (swap to the natural yoghurt version if this is an issue).'

Rating: 8/10

BIOCARE BIOACIDOPHILUS FORTE 7

£5.82 for 7 capsules

Cost per dose: 83p

Number of bacteria: 24 billion

Type: Lactobacillus acidophilus CLT-60 and CUL-21 and Bifidobacterium bifidum CUL-17 and CUL-20

Expert verdict: 'This has high levels of bacteria - particularly good if you're replacing bacteria wiped out by antibiotics.

'I can't vouch for these particular strains, although the manufacturers claim this formulation has been tested by patients taking antibiotics.'

Rating: 5/10

MULTIBIONTA

£4.59 for 30 tablets

Cost per dose: 15p

Number of bacteria: 10 million

Type: Lactobacillus gasseri PA 16/8, Bifidobacterium bifidum MF 20/5, Bifidobacterium longum SP 07/3

Expert verdict: 'The number of bacteria is the minimum dose I'd consider useful.

'However, the tablets have a coating that resists stomach acid, so more bacteria should survive. In clinical studies people reported suffering fewer colds or reduced cold and flu symptoms.'

Rating: 7/10

MULLER VITALITY YOGHURT

£1.90 for 6 x 100g

Cost per dose: 32p

Number of bacteria: 1billion

Type: Bifidobacterium sp. BB-12

Expert view: 'Contains bifidobacteria - the bacteria that starts to reduce in the gut as we get older, causing us to be more prone to gut infections.

'It also contains contains a good amount of the prebiotic inulin, which means the bacteria are effectively taking a food source down to the bowel with them, which will help them flourish and may become more effective than a product with higher amounts of bacteria but no prebiotic.'

Rating: 8/10

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