Fermented Milks, Calcium and You: An Interview with Registered Dietitian, Pat Baird

Welcome to the second edition of Probiotics, News You Can Use, a quarterly bulletin brought to you by the Dannon Probiotics Center¹.

Did you know that the latest dietary guidelines, released this year by the U.S. Department of Agriculture, recommend adults consume three servings of fat-free or low-fat dairy products a day?

Dairy is an important source of calcium, protein, phosphorous, and other nutrients. For the 30 million Americans who are lactose intolerant² , however, getting the optimal amount of calcium in their diets can be challenging. The good news: the live and active cultures found in yogurt and fermented milk products containing "friendly" bacteria - commonly known as probiotics - actually pre-digest lactose and produce lactase, allowing people who are lactose intolerant to enjoy the great taste of yogurt or fermented milk products with probiotics while getting the calcium their bodies need³.

To learn more, we caught up with registered dietitian Pat Baird, MA, RD, FADA.

Why is it important to include dairy and probiotics in our diets?
Dairy and fermented milk products with probiotics are essential components of a healthy diet because they are a prime source of calcium while conferring additional benefits. Though other foods, like beans and spinach, contain calcium, the calcium in dairy products is absorbed and utilized by the body far more efficiently. Many people don't realize that calcium does more than build and maintain bones. The latest research shows that three servings of dairy products a day increase the loss of weight - and fat - when part of a reduced-calorie diet. Calcium also appears to have an effect on colon polyps, a risk factor for colon cancer⁴.

Some dairy products, such as fermented milk drinks, also include "friendly" bacteria known as probiotics. These "friendly" bacteria can help maintain a healthy balance of bacteria in the digestive tract, where about 70 percent of the immune system is located. Research has shown that certain probiotics have an effect on the body's immune system and other bodily functions, such as digestion, and regularity. New studies are also taking a closer look at how certain probiotics given to newborns and pregnant, lactating mothers may have an effect on allergies and asthma in children⁵.

What exactly is lactose intolerance?
If you are lactose intolerant, it means your body doesn't produce enough lactase, the enzyme needed to digest lactose, the natural sugar found in milk and other dairy products. Common symptoms of lactose intolerance include nausea, cramps, bloating, gas, and diarrhea, which may begin about 30 minutes to two hours after eating or drinking foods that contain lactose. Because of the probiotic bacteria they contain, fermented milk products, such as yogurt, which contains L. bulgaricus and S. thermophilus, can help decrease the symptoms of lactose intolerance. When present as live and active bacterial cultures in yogurt, these cultures reduce lactose content by "predigesting" some of the lactose, metabolizing it to lactic acid, and by producing lactase, which further helps the lactose digestion process. The probiotic bacteria in yogurt that survive the trip to the intestinal tract also provide additional lactase enzyme activity⁶.

When choosing a probiotics product, what should I look for?
When choosing a probiotic product, it's wise to consume fermented milk products that have been clinically proven to confer a benefit to the host. And remember, experts agree that it's best to take certain probiotics on a daily basis, preferably by consuming cultured probiotic dairy drinks and yogurt.