P R E B I O T I C S   A N D  

P R O B I O T I C S    

THE  UNITED  STATES  OLYMPIC  COMMITTEE  

Gastrointestinal  Health  
Maintaining  a  balanced  composition  of  gut  bacteria  
keeps  the  immune  system  strong  and  able  to  
prevent  respiratory  illness  and  combat  infections  
and  harmful  bacteria.  

Prolonged  or  intense  training  can  disturb  the  gut  

and  increase  the  risk  of  common  gastrointestinal  
(GI)  problems.    Additionally,  the  balance  of  gut  
bacteria  is  disrupted  after  exposure  to  new  bacteria  
during  travel,  illness,  stress,  fatigue,  contaminated  
water  and  antibiotic  use,  which  can  lead  to  
constipation,  diarrhea,  vomiting,  or  abdominal   Benefits  of  Probiotics  
pain/cramping.  
• Decreases  frequency  and  duration  of  upper  
 
respiratory  tract  infections  (URTI)
Probiotics   • Combats  infections  and  the  common  cold

Probiotics  are  living  microorganisms  in  your  GI   • Improves  digestion

tract.    When  ingested,  they  directly  increase  the   • Helps  fight  allergies

concentration  of  beneficial  bacteria  in  the  gut  and   • Improves  absorption  of  vitamins  and  minerals
aid  in  digestion.  This  helps  to  prevent  the   • Treats  diarrhea  and  irritable  bowel  syndrome  
overgrowth  of  harmful  bacteria,  which  can  cause   (IBS)
illness  and  diarrhea.  Many  foods  are  rich  in  
probiotics,  however  if  a  greater  dose  is  needed  to   Prebiotics    
help  prevent  or  treat  GI  distress,  a  probiotic   Prebiotics  are  not  live  cultures;;  instead,  they  provide  
supplement  is  useful.  For  greater  effectiveness,   food  for  the  good  bacteria  that  already  exist  in  the  
look  for  a  minimum  of  5  to  10  billion  colony-­ colon.  Make  a  habit  of  including  both  prebiotics  and  
forming  units  (CFU)  per  serving,  which  is  the   probiotics  in  your  diet  to  help  strengthen  your  
number  of  bacteria  per  dose.   immune  system  and  prevent  illness.    

© USOC SPORT NUTRITION TEAM

Which  Strains  To  Look  For     Foods  Rich  in  Probiotics  
1. Lactobacillus  acidophilus  –  helps  enhance   • Yogurt,  kefir,  buttermilk,  miso,  tempeh,  
immunity,  decreases  frequency  of  URTI,  treats   sauerkraut,  kimchi,  and  kombucha  
diarrhea  and  IBS,  enhances  calcium  absorption,   • 1  cup  of  kefir  has  7  to  10  billion  CFU  per  serving  
and  may  reduce  lactose  intolerance   • Tip:  a  yogurt  label  showing,  “live  and  active  
2. Lactobacillus  rhamnosus  gg  –  treats  traveler’s   cultures”  is  required  to  have  a  minimum  of  100  
diarrhea,  improves  immunity  and  helps  fight   million  CFU/g  
allergies  
3. Bifidobacterium  bifidus  –  the  most  common  
Foods  Rich  in  Prebiotics  
bacteria  in  the  body,  increases  immune  function,   • Garlic,  leeks,  onion,  artichoke  bananas,  
treats  diarrhea,  fights  yeast  overgrowths   asparagus,  and  wheat  bran    
4. Lactobacillus  casei  –  decreases  frequency  of   • Chicory  root  (found  in  cereals,  breakfast  bars,  
URTI,  increases  immunity,  fights  diarrhea,  reduces   and  breads)  
allergies,  found  in  yogurt  and  cheddar  cheese    
     

5. Lactobacillus  plantarum  –  improves  digestion,   Strategies  for  GI  Recovery  

optimizes  immune  function,  decreases  frequency  
and  duration  of  URTI,  contained  in  foods  such  as  
sauerkraut,  sourdough,  kimchi  
6. Bifidobacterium  lactis  –  enhances  immunity,  
improves  digestion,  helps  absorption  of  vitamins   2.  Consume  bland  foods  such  as  saltine  crackers,
and  minerals,  decreases  frequency  of  URTI
 
 
 
 
 
Photo  courtesy  of  soundprobiotics.com  
1.  Avoid  rich  foods  that  are  milky,  oily,  sugary,  or  
spicy  when  suffering  from  GI  distress  as  these  foods  
may  worsen  symptoms.    
 
bananas,  rice,  applesauce,  and  plain  toast  that  are  
easy  to  digest.  
3.  Stay  hydrated  and  use  electrolyte  beverages  
when  needed  to  replace  losses  from  vomiting  or  
diarrhea.    
4.  Practice  food  safety  by  washing  hands  
frequently,  drinking  bottled  water  where  the  water  
supply  may  be  contaminated  and  cooking  foods  
thoroughly  to  avoid  exposure  to  additional  harmful  
bacterial.      

Athlete  Recommendations:  

© USOC SPORT NUTRITION TEAM