Yogurt is linked to an impressive list of health benefits, especially better gut health.RDs say when you eat yogurt isn\u2019t nearly as important for gut health as how often you eat it.Look for the \u201cLive & Active Cultures\u201d seal and pair it with prebiotic-rich berries or oats.<\/p>\n
Every spoonful of yogurt delivers more than just a boost of protein and calcium. It\u2019s packed with millions of gut-friendly bacteria that can help maintain a healthy body weight, lower your risk of type 2 diabetes and support digestion and gut health<\/a>.\u00a0\n<\/p>\n Yet, unlike probiotic supplements that provide instructions for the proper timing and dosage, your container of yogurt doesn\u2019t come with a user\u2019s manual. So, we asked dietitians if there is a best time to eat yogurt for gut health, and what else you can do to maximize its digestive benefits<\/a>. Here\u2019s what they told us.\n<\/p>\n Is There a Best Time? <\/p>\n The short answer is no. \u201cYogurt is a flexible and nourishing food you can enjoy any time of day,\u201d says Raksha Shah, M.A., RDN.<\/a>\u00a0\n<\/p>\n Its gut-health benefits are driven by its multiple strains of probiotics<\/a>. \u201cThese live cultures help support gut health by competing with less-beneficial microbes and by contributing to a balanced microbial environment,\u201d explains Val Warner, M.S., RD, CSSD<\/a>. But for yogurt\u2019s probiotics to do their job, they have to be able to withstand the harsh acidic conditions of your stomach. Fortunately, the milk in yogurt helps shield those delicate probiotics from that acid storm.\n<\/p>\n So, whether you prefer yogurt for breakfast<\/a>, as an afternoon snack<\/a> or for dessert after dinner, its probiotics are protected by its matrix of nutrients. That makes the timing less critical for supporting your gut than the other factors you\u2019re about to learn about.\u00a0\n<\/p>\n Factors Impacting the Gut-Health Benefits of Yogurt \u201cYogurts with live and active cultures deliver probiotics that can support a healthier microbiome and beneficial shifts in gut bacteria,\u201d says Katie Schimmelpfenning, RD<\/a>. Yogurt gets its probiotics\u2014and its characteristic tangy flavor\u2014from the fermentation process. It is made by adding a lactic acid bacteria starter culture to milk. It is then fermented to create the creamy dairy product you know and love.\u00a0\n<\/p>\n Yogurt\u2019s starter culture typically includes bacteria, such as Lactobacillus, Streptococcus, Lactococcus and Leuconostoc. Many manufacturers also add extra probiotic strains<\/a>, such as Bifidobacterium and additional Lactobacillus, after fermentation to boost the beneficial bacteria count.\n<\/p>\n However, the amount and type of live bacteria can vary substantially from brand to brand. To make sure your favorite yogurt is giving you a healthy dose of probiotics<\/a>, look for the \u201cLive & Active Cultures\u201d seal on the label. This voluntary certification by the International Dairy Foods Association confirms it contained at least 100 million cultures per gram at the time it was manufactured.\n<\/p>\n Its Specific Bacterial Strains <\/p>\n The \u201cLive & Active Cultures\u201d seal is a good start. However, for the best digestive health benefits, you\u2019ll want to make sure your yogurt contains strains that have actually been shown to improve gut health. That\u2019s because probiotics are strain-specific, meaning their effects can vary dramatically from one strain to another.\n<\/p>\n \u201cSome [types of yogurt] are made with standard starter cultures, while others are boosted with specific strains that have proven benefits for supporting gut balance and easing digestive symptoms,\u201d says Shah. For instance, L. acidophilus and Bifidobacterium species are linked to improved lactose digestion<\/a>, which explains why some people with lactose intolerance can handle yogurt better than dairy milk. Alternatively, certain strains of Bifidobacterium, such as Bifidobacterium lactis and Bifidobacterium longum, have been shown to help alleviate constipation<\/a>.\u00a0\n<\/p>\n How Often You Eat It <\/p>\n If you\u2019re not eating yogurt frequently, it might not be as helpful as you think. \u201cGut-health benefits from yogurt don\u2019t come from a one-off serving alone, but from regular consumption as part of a balanced diet that supports a healthy microbiome,\u201d says Karolin Saweres, M.S., RDN, LD<\/a>.\u00a0\n<\/p>\n While research has found that some favorable strains of bacteria, including S. thermophilus and B. lactis, are present in the gut after eating yogurt, they don\u2019t stick around for long. Just like food, they move through your gut and, eventually, you poop them out. During their brief stay, they can do good things for your gut. But those probiotic benefits won\u2019t last unless you eat yogurt every day or so to replace them.\n<\/p>\n What You Eat with Your Yogurt <\/p>\n A daily yogurt habit gets you just part of the way to a healthier gut, explains Warner. While yogurt provides friendly microbes<\/a>, adding other gut-healthy foods can help feed and nourish those microbes, she says. For instance, berries, nuts, tomatoes, bananas and onions contain gut-supporting prebiotic fibers<\/a>. When you eat these foods, their prebiotic fibers travel undigested to the colon. When they get there, they are fermented by your existing good gut bacteria (and any probiotics that happen to be hanging around from yogurt you recently ate). This produces helpful compounds, called short-chain fatty acids, which help nourish your gut lining to keep it healthy and functioning well.\n<\/p>\n Strategies to Eat Yogurt for Gut Health <\/p>\n Now that you know about all the great things yogurt can do for your gut health, these dietitian-approved tips can help you get the most out of it.\n<\/p>\n Look for specific strains of bacteria: \u201cCheck the label for \u2018live and active cultures\u2019 and, if you can, pick yogurts that list specific strains like Lactobacillus acidophilus, Bifidobacterium lactis or Lactobacillus casei,\u201d says Shah.\u00a0Choose varieties with minimal added sugar: Yogurt can be a healthy way to satisfy a sweet tooth, but it can also be loaded with added sugars. Plain, unsweetened yogurt with a little fruit is ideal. But if you need something sweeter, Shah recommends looking for brands with no more than 5 to 10 grams of added sugar per serving.\u00a0Add prebiotics: \u201cSome yogurts now include prebiotic fibers like inulin or FOS, which feed those good bacteria and help them thrive,\u201d says Shah. Or, add your own prebiotics by topping your yogurt with sliced bananas, a handful of berries, or a few tablespoons of oats, flaxseed or wheat germ.\u00a0Opt for strained (Greek-style) yogurt: Since strained (Greek-style) yogurt is made by straining out its whey protein, it\u2019s concentrated, often providing more probiotics per serving than traditional yogurt. Plus, you\u2019ll get a bigger protein boost, too.<\/p>\n Our Expert Take <\/p>\n
\n Live and Active Cultures <\/p>\n