- Know-gurt: A Guide to Probiotics and Yogurt
- Live and Active Cultures in Yogurt
- Yogurt Standards
- Traditional Yogurt
- Greek Yogurt
- Frozen Yogurt
- Soy Yogurt
- Yogurt: Other Blends
- Why Yogurt Falls Short
- Probiotics and Yogurt
- More Potent Probiotic Foods
- What to Look For in Your Probiotic Supplement
- What Makes Our Probiotic Supplements Different?
- But Can I get Enough Probiotics from Yogurt Alone?
- Why You Shouldn’t Rely on Yogurt or Probiotic Enriched Snacks for Probiotics
- Bottom Line on Supplements vs Probiotics from Yogurt or Snack Foods
- Yogurt with Lactobacillus Acidophilus
- 1. Siggi’s Icelandic Skyr
- 2. Yoplait Light
- 3. Fage Total
- 4. Stonyfield Farm Organic
- 5. Brown Cow
- 6. Chobani
- 7. Nancy’s Organic
- 8. Maple Hill Creamery
- 9. Wallaby Organic
- 10. Noosa
- Live cultures
- Where do live cultures come from?
- Does Probiotic Yogurt Really Affect Digestion?
- Five reasons you should eat yogurt every day
- When Should We Eat Yogurt?
- I was full all morning.
- Whole-milk yogurt is the best.
- It’s all about the toppings.
- Overnight oats are a God-send.
- Yogurt every day got old, fast.
Know-gurt: A Guide to Probiotics and Yogurt
Yogurt may help your digestive tract remain healthy however, not all yogurts have equal benefits. The number of choices in the dairy section of your supermarket can be overwhelming — low fat, non-fat, light, fiber-added, Greek, Swiss, whipped, drinkable, organic, frozen yogurt — making it hard to recognize which have health and digestive tract benefits and which don’t.
Yogurt is a cultured or fermented milk product that is soured and thickened by adding specific lactic acid-producing cultures to milk. The basic cultures or probiotics used to make yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. Additional probiotics are often added. Common ones are Lactobacillus acidophilus, Lactobacillus casei, and Bifidus, all of which may help to maintain the balance of bacteria needed to boost the immune system and promote a healthy digestive tract.
Evidence is mounting that bacteria are critical to maintaining normal gastrointestinal and immune system function. Sonya Angelone, MS, RDN, CLT, San Francisco-based nutritionist and spokesperson for the Academy of Nutrition and Dietetics, said. 70 percent of a person’s immune system is in the gut; “Healthy bacteria, such as the probiotics found in healthy yogurt, are the gut’s first line of defense,” she said.
The American Gastrointestinal Association recommends yogurt for digestive health and to ease constipation, diarrhea, and other intestinal problems. A study published in the February 2009 issue of the Journal of Digestive Diseases found that probiotics help improve lactose digestion, prevent constipation, and irregularity, and may have healing effects on the intestinal tract.
Perhaps skewing the results, studies on the digestive benefits of yogurt are funded mostly by yogurt companies. It’s clear, though, that one of the best and most available ways to regularly get probiotics is by eating yogurt. When high concentrations are needed, your doctor may give you a prescription for probiotic pills.
Live and Active Cultures in Yogurt
Probiotics are living microorganisms that help stop bad or undesirable bacteria from overgrowing in the gut. They may help fight diarrhea, irritable bowel syndrome, and colon diseases.
If you’re buying yogurt for its health benefits, no matter what its base ingredient, the key to making the right choice is being sure it contains live and active cultures. The label on the container will tell you what probiotics are in the yogurt. Some yogurts carry the National Yogurt Association’s (NYA) “Live and Active Culture” seal, but if that label is not on the container, look at the ingredient panel.
“Yogurt is a healthy addition to the diet because it contains calcium, protein, and active cultures,” said Lori Rosenthal, MS, RD, CDN, a registered dietitian in the department of surgery at the Montefiore Medical Center in New York. “But it’s not a major cure-all for GI disorders because it just doesn’t have enough cultures to fight serious problems.”
The NYA has established standards for probiotics. For yogurt to be healthy, it must have at least 100 million cultures per gram at the time of manufacture. Frozen yogurt must contain 10 million cultures per gram. If these minimums are met, the Live and Active Cultures seal may be on the label.
You’ll find traditional yogurt in numerous brands and even more flavors. When choosing yogurt, look at calories, fat, and sugar content as well as important nutrients, like calcium. A non-fat or low-fat (2 percent) plain, unflavored yogurt with vitamin D and at least 200 mg of calcium is the healthiest choice.
Beware of processed sugars — they’re unhealthy and can cause inflammation, said Rosenthal. Sugar should be less than 15 grams per serving. Keep in mind that yogurt with fruit (whether on the bottom or mixed in) is going to be higher in sugar. Rosenthal suggested buying plain yogurt and adding in your own fresh fruit. Stay away from yogurts with high fructose corn syrup and artificial sweeteners; added sugar alcohol is intended to keep calories low, but it’s also unhealthy and should be avoided, she added.
The liquid found on the top of a container of yogurt is whey and can be mixed back into the yogurt. Either way, it’s a source of calcium and you want to eat it. A good traditional yogurt should contain 30 to 50 percent of your daily calcium requirement.
If you see the words heat-treated, steer clear. That signals that the live and active bacteria that help replenish bacteria in the digestive tract have been killed.
The difference between traditional and Greek yogurt is in the processing. Greek yogurt is strained three times instead of twice, giving it a creamier texture. The whey is removed in the straining process and, as a result, a serving may only provide about 25 percent or less of your daily calcium needs. On the plus side, Greek yogurt often has more protein grams per serving. Always check labels to find out what cultures have been added.
Some frozen yogurts have no live and active cultures, so while they taste good, they won’t benefit digestion. However, if probiotics are in the yogurt, the freezing process won’t kill them. It will simply put them into a dormant state until warmed and eaten. Again, if in doubt, look for the words Live and Active Cultures.
Soy-based yogurt is a good alternative for vegetarians and vegans who don’t eat dairy. The amounts of protein, calories, and probiotics are similar to other yogurts, providing healthy additions to the digestive tract.
Yogurt: Other Blends
Whipped yogurts are expensive and have less protein than regular yogurt. Yogurt drinks are an option, but contain higher levels of sugar, and yogurt-covered snacks are loaded with sugar and calories and have no beneficial contents.
Yogurt should be part of a regular, healthy diet. “For a healthy person,” said Angelone, “yogurt can help maintain a healthy digestive tract, but when somebody has a medical condition or is taking antibiotics, it won’t hurt, but it just may not be enough.”
Your digestive tract is home to a population of microorganisms numbering in the trillions. The good bacterial strains that live in your gut—also known as your gut microbiome—play a key role in the proper functioning of everything from your immune system to your metabolism. Supporting your gut microbiome by introducing good bacteria into your digestive system is one of the best ways to support your body’s overall health.
Probiotics are beneficial bacterial strains which can be found in a number of sources – but two, in particular, stand out thanks to their popularity: yogurt and probiotic supplements. Both help to augment your body’s existing healthy bacteria population, and adding either to your daily routine is better than nothing. Head-to-head, however, which is more effective when it comes to introducing a broad range of probiotics to your body?
In short: probiotic supplements are more effective than yogurt at providing the optimal numbers and variety of probiotics—and here’s why:
Why Yogurt Falls Short
While yogurt may help provide some level of digestive support and can be a delicious addition to any diet, it simply can’t compete with the best probiotic supplements for women, men, and children. There are a number of factors that cause this dairy product to come up short in delivering both high numbers of probiotics and the right probiotic strains to benefit your digestive tract.
For starters, only a few types of probiotics naturally occur in yogurt. These strains—Bifidobacterium, Lactobacillus, and Streptococcus Thermophilus—do provide certain health benefits, of course. However, with more than 500 different strains of probiotics in existence, your daily probiotic yogurt will fall far short of providing you with the best overall diversity of potentially-beneficial bugs.
Even though the strains of naturally-occurring probiotics in yogurt are beneficial, your yogurt may simply not have enough of it to be helpful. In order to receive the full benefit of probiotic potency, you’d need to eat more than a dozen yogurts to match the potency of an adult dose of LoveBug probiotics. In reviewing the current body of scientific research on the subject, one group of researchers at the University of Toronto found that many of the studies that touted yogurt’s benefits were funded by the food industry itself and utilized probiotic doses that were as much as 25 times the amount actually in yogurt.
That’s another key drawback of relying on yogurt as a probiotic source: the massive amounts of added sugar. Many studies have been conducted to investigate the effects of yogurt consumption directly on conditions such as irritable bowel syndrome (IBS). What isn’t necessarily apparent from the often-positive results of these studies, however, is that participants needed to eat yogurt two or three times every day in order to see any positive probiotic benefits, but the sugar consumption of that yogurt bender would only feed the bad bacteria in your gut – and who really wants to consume that much yogurt, anyway?
Probiotics and Yogurt
Finally, while some yogurts are probiotic-rich, many yogurts on the market have no active probiotic strains at all. Many of the pasteurization and sterilization processes that commercially-available yogurt is subjected to kills all the live microorganisms that otherwise naturally occur in yogurt. Even when yogurt does have live probiotics, the particular type of starter culture used to produce the yogurt can have a huge effect on how many active probiotic strains survive until you take that first bite. A study conducted by researchers at California Polytechnic State University found that the number of viable probiotic strains in different yogurts can be reduced exponentially if certain starter cultures are used.
In other words, you shouldn’t assume that the yogurt you’re eating has probiotics. Some yogurt brands (voluntarily) label their yogurts with the National Yogurt Association’s “Live and Active Cultures” seal, which indicates that the yogurt has a minimum level of live lactic acid bacteria—but this seal isn’t required to be used, and even when it is, the numbers and variety of probiotics in the yogurt can still be insufficient to confer all the potential health benefits.
And as we’ve already mentioned, many yogurts have high amounts of high fructose corn syrup, processed sugar, and other less-than-healthy ingredients that can mess with your gut. So it becomes clear: eat yogurt as a treat but take a probiotic supplement for your populating the beneficial bacteria in your gut.
More Potent Probiotic Foods
Kefir, another fermented milk product, has many important nutrients and far more probiotic cultures compared to yogurt to help aid and balance your gut bacteria. Kefir has 30 types of probiotic yeasts and beneficial bacteria—that’s approximately three times the number of probiotic cultures compared to yogurt! It also a great source of protein, calcium, and potassium and is effective in reducing a whole host of digestive issues, lowering blood pressure and cholesterol, and even seen to be helpful in treating UTIs and vaginal infections.
Another probiotic food you may want to give a try is buttermilk. Aside from being a great source of probiotics, buttermilk also has essential nutrients such as vitamins, enzymes, carbohydrates, and proteins. Because it is so high in water content, it also helps keep you stay hydrated and improve digestion. Check out our post, What Do Probiotics and Water Have in Common, if you are interested in more about that.
What to Look For in Your Probiotic Supplement
While taking a probiotic supplement can be more effective than yogurt at introducing all that beneficial bacteria into your digestive system, keep in mind that not all supplements are created equal. Your probiotic supplement can beat yogurt’s probiotic benefits if you pick one that displays certain key characteristics.
The number of live bacterial strains in the supplement is obviously a key factor in its efficacy. The bare minimum amount of bacteria needed to be considered effective is 1 billion colony forming units (also known as CFUs) per day. If the supplement you’re considering doesn’t list the number of CFUs it has, there’s reason for concern: testing company ConsumerLab.com found that many of the probiotic supplements they tested that did not specify their CFUs with live bacteria numbering in just the thousands, which is far too little be effective.
The specific types of bacteria in the supplement is also important, as different strains can help with different health concerns. For example, Lactobacillus acidophilus has been shown to reduce cholesterol, while Lactobacillus plantarum has proven effective in reducing the symptoms of irritable bowel syndrome. Other strains have been shown to improve immune function, reduce inflammation, combat the effects of diarrhea, and more. Finding a supplement that has the right diversity of strains to address your particular health issues is key to getting the biggest benefit from your probiotic.
The delivery system that a probiotic supplement uses is equally important as the number and variety of live cultures the supplement has. Why? It’s simple: while many supplements cite the number of organisms they have at the point when they were manufactured, this number is meaningless if the supplement’s delivery system doesn’t protect the strains from the harsh and acidic environment of your stomach. Without a proper delivery system, many types of probiotic bacteria are killed off by the stomach acids before they can reach your intestinal tract and start to colonize your gut. This is why the number of viable microorganisms that your supplement can introduce to your gut microbiome is the key number to consider.
LoveBug Probiotics have 15 times more survivability than standard capsules thanks to our patented, scientifically proven delivery technology, BIO-tract®. That means our probiotic supplements are uniquely equipped to support gut health to the fullest extent and provide numerous other health benefits.
What Makes Our Probiotic Supplements Different?
For many people, other factors can be a consideration when choosing a probiotic that may not directly influence the supplement’s effectiveness but can increase the likelihood that they’ll be able to maintain it as part of their daily routine.
The presence of unnecessary additives is increasingly concerning to many American consumers. We’re picky here at LoveBug – because we’re passionate moms. Similarly, we invite you to take a look to see if the probiotic supplement you’re considering has ingredients such as gluten, soy, sugar, nuts, dairy or GMO’s. LoveBug probiotics are free of all these additives, allergens, and unwanted ingredients.
Lastly, some probiotic supplements must be refrigerated to keep their strains alive, but ours are shelf-stable at room temperature. If you can’t reliably keep your probiotic refrigerated until you take it, question the efficacy. LoveBug probiotics do not need to be refrigerated due to our BIO-tract® technology.
Remember: your probiotic supplement is more effective than a cup of yogurt, but only if you take it on a daily basis.
The benefits of probiotics are both cumulative and vast. At LoveBug, we’ve created specific probiotics for the whole family. We’ve created probiotics for all ages and stages – because we want you to feel good from the inside out!
Feel the LoveBug Difference
Protect and nurture the health of your whole family with LoveBug Probiotics.
Feel good from the inside out!
Chiang BL, Sheih YH, Wang LH, Liao CK, Gill HS (2000). Enhancing immunity by dietary consumption of a probiotic lactic acid bacterium (Bifidobacterium lactis HN019): optimization and definition of cellular immune responses. Eur J Clin Nutr 54, 849–855.
Hungin APS, Chang L, Locke GR et al. Irritable bowel Syndrome in the United States: Prevalence, symptoms patterns and impact. Aliment Pharmacol Ther 2005;21:1365–1375.
But Can I get Enough Probiotics from Yogurt Alone?
DISCLAIMER: This post was developed in sponsored partnership with Renew Life, however, as always, all opinions are genuine.
We discuss if you need a probiotic supplement or if you can get enough probiotics from yogurt and other enriched foods alone.
I bet a lot of us never expected that bacteria would become the center of a lot of dinner table conversations. What’s even more surprising to me is that it’s a topic we no longer need a biology masters in to take part. What was once a slightly unnerving word associated with overused (and underwashed) sponges, is now considered the holy grail of the wellness industry. And as a dietitian kinda obsessed with the stuff, I’d say it’s for good reason. We’ve already waxed poetic about the benefits of probiotics (aka bacteria) here and here, and discussed the role of probiotics on lactose intolerance, heart health, immunity, inflammation, bone health, digestive health, metabolism, anxiety and more. If you read all that, you’re probably not shocked that bacteria has become big business. In 2015, the global market size for probiotic-related products was pegged at 36.6 billion USD, and is expected to skyrocket to 64 billion USD by 2023. From probiotic infused yogurt, to orange juice, to granola bars and cereal, there’s now a lot of ways to get bacteria back into your snack.
Technically, sure. Realistically, I’m unsure. See, I am all for eating probiotic-enriched foods if you find them satisfying and tasty. I’m particularly a huge fan of yogurt – probiotic or otherwise – because it’s a great way to get in protein, calcium and vitamin D in a delicious snack. But if you’re relying on a medley of snack foods to cultivate a strong and disease-fighting microbiome, it’s possible you won’t be getting your fix.
Why You Shouldn’t Rely on Yogurt or Probiotic Enriched Snacks for Probiotics
Let me explain my position with a few of the biggest concerns I have about people expected clinically sizable benefits from relying solely on probiotic enriched foods.
You MAY NEED TO Eat a Lot of Snack Foods
Yogurt, in my books, is generally healthy. And if you can choose a low sugar high protein yogurt (like Greek) that has probiotics in it, it’s very healthy! But now there are a wide range of probiotic-enriched foods on the market, many of which don’t hold the same nutrition benefits. Yet, they have what we call in the industry a “health halo”. In other words, they can do no wrong just because they have a probiotic label smacked on the front of them.
My concern is that when a fellow mama sees probiotic gummy bears in stores, she’s going to see them as a really healthy choice for her kids. And since we know probiotics are good for us, it’s easy to think that “more is better”. But guys, candy, with or without bacteria, is still freaking candy so let’s not kid ourselves into thinking all of these are a healthy choice. Of course, there are lots of great-for-you snacks with probiotic benefits, but it’s still important to check the nutrition label and ingredients to see what else is inside.
The Limited Strains and Dose
There are over 500 strains of probiotic bacteria, and our body thrives on having a vibrant diverse collection of them in the gut. If you turn your yogurt or granola package around, you’ll likely see just one, maybe two, maybe three strains listed. Bifidobacterium, Lactobacillus, and Streptococcus are the usual suspects, often alone or in some combination. All of these are a great start, but research has found that multistrain and multispecies probiotics are much more effective at promoting digestive health because the species seem to have synergistic effects on each other.
Even though we don’t have any clear recommendations on how many CFU (colony forming units) each individual needs, we do know that dose is important. Research has shown that the dose (number of CFUs) in a lot of food products in the marketplace is significantly lower than the doses tested in randomized control trials. In other words, it could take up to 25 servings of yogurt to see the intended benefits you may have read about in a hot new study! Now, I love me a tasty yogurt parfait or smoothie bowl, but that’s a lot of yogurt.
That’s why if you want to see real changes in your gut health, I personally recommend a probiotic supplement. My go-to, Renew Life’s Ultimate Flora, contains 12 unique probiotic strains at up to 50 billion CFUs each. That’s in one capsule, not 25 cups of yogurt or granola bars – probably a lot more manageable for most people.
Limits to Bacterial Survival
Bacteria aren’t inert and their power is really only harvested when they’re alive and kicking (or crawling.. or creeping… or whatever they do). The problem is, there are a lot of environmental conditions that influence their survival rate. For instance, both moisture and temperature can affect the survival of some bacterial strains, so when we carry around our snacks in our (unrefrigerated) gym bags or purse for weeks (or *gasp* longer), their gut-protecting power could be quickly wilting. This is why we only find certain strains in shelf-stable products, where refrigerated products can include a wider range of bacterial strains. Furthermore, it’s believed that some bacteria cannot survive the acidic conditions of the stomach, and therefore don’t even make it to the intestines to colonize the gut. This is why probiotic supplements like Renew Life’s Ultimate Flora have developed unique delivery systems to ensure they make it safely to the intestine.
Bottom Line on Supplements vs Probiotics from Yogurt or Snack Foods
I am a dietitian, meaning I am all for people getting their nutrition first and foremost from food. I whole heartedly recommend people enjoy a wide range of fermented foods that may have naturally occurring live active bacteria, as well as probiotic enriched foods like yogurt. However, I think if you’re looking for clinical, measurable improvements in gut health and overall health, it’s challenging to rely on the inconsistencies of food, alone. There are a lot of factors that play into the survival of bacteria – factors that can be better controlled for in a high quality supplement. So bottom line on the supplement vs food debate when it comes to probiotics is to eat the food because it’s good for your gut, but don’t forget that a supplement is an ideal compliment for getting the best digestive bang for your buck.
Now, friends, tell me- do you take a probiotic supplement or do you get your probiotics from food alone?
Leave me a comment below with your thoughts!
Disclaimer: This post was developed in paid partnership with Renew Life, however, all opinions are genuine.
Abbey Sharp is a Registered Dietitian, an avid food writer and blogger, a cookbook author and the founder of Abbey’s Kitchen Inc.
Yogurt with Lactobacillus Acidophilus
Some antibiotic treatments kill good bacteria along with the infectious bacteria they’re meant to destroy. This may cause unpleasant symptoms, such as an upset stomach. Taking probiotics can also help to restore the good bacteria and reduce these symptoms.
A few different types of probiotics, including lactobacillus acidophilus, are beneficial to heart health. Research has shown that eating yogurt with these probiotics may help to lower low-density lipoprotein (LDL) or “bad” cholesterol, while raising high-density lipoprotein (HDL) or “good” cholesterol.
People who are lactose intolerant are told to avoid dairy. Yogurt is usually the only exception to the rule. This is because yogurt has less lactose than milk and other dairy products.
Lactobacillus acidophilus is one of the probiotics in yogurt that’s responsible for reducing the lactose, making it easier for the body to digest. The live cultures also promote good gut health in general, even for people who don’t have trouble digesting lactose.
Yogurt has also been recommended as a healthy food for people with diabetes, and not just because of its high protein content.
Lactobacillus acidophilus is also one of the probiotics that can take sugars from food in your digestive system and turn them into a fatty acid that can be used for energy. By reducing the sugar, lactobacillus acidophilus is helping to prevent blood sugar spikes.
Since lactobacillus acidophilus is naturally found in the vagina, eating yogurt with the probiotic is sometimes recommended for women who frequently get yeast infections.
Researchers believe that replacing good bacteria by eating yogurt could help to maintain the correct balance and keep yeast from overgrowing.
Numerous studies have found that consuming probiotics daily did help to prevent yeast and other bacterial infections.
There’s no denying that probiotics are ~buzzy~ in the food world right now. And for good reason: They support digestion, keep you regular, and promote overall health.
And while there are so many probiotics to choose from these days (kimchi! kombucha!), don’t forget about good ol’ yogurt. “I’m all about the kombucha-on-tap lifestyle, but yogurt still holds a special place in my heart,” says dietitian Kelli McGrane, RD.
Make sure your yogurt provides the good stuff for checking the label for the term “live active cultures,” and, particularly, a type of probiotic called lactobacillus acidophilus, says Juliana Dewsnap, RD, LDN, dietitian for Baze. .
This especially trendy probiotic is known for supporting overall digestion and healthy blood sugar, and even helping your body avoid yeast infections, says Dewsnap. Bonus: Since L. acidophilus also produces lactase, yogurts containing it may be easier for people with dairy issues to digest.
These are the best probiotic yogurts on the market, according to nutritionists.
Vanilla Whole-Milk Yogurt Siggi’s target.com
1. Siggi’s Icelandic Skyr
“Siggi’s, a skyr yogurt that originated from Iceland, is creamier and thicker than Greek yogurt,” says dietitian Leigh Tracy, RD. “It’s also low in added sugar and contains live active bacteria to help promote gut health.”
Per serving: 130 calories, 4.5 g fat (3 g sat), 11 g carbs, 60 mg sodium, 0 g fiber, 8 g sugar, 12 g protein
Strawberry Yogurt Yoplait target.com
2. Yoplait Light
Dewsnap loves Yoplait Light’s tasty flavors, especially the strawberry. Since they’re plenty sweet, just go easy on sweet toppings like fruit.
Per serving: 90 calories, 0 g fat (0 g sat), 16 g carbs, 105 mg sodium, 10 g sugar, 5 g protein
2% Milkfat Plain Greek Yogurt Fage target.com
3. Fage Total
“Greek yogurt contains more protein than regular yogurt and has a thicker texture,” says McGrane. Fage Total Greek Yogurt is a great swap-in for sour cream and works wonders in smoothies.
Per serving: 150 calories, 4 g fat (3 g sat), 8 g carbs, 65 mg sodium, 0 g fiber, 8 g sugar, 20 g protein
Plain Whole Milk Yogurt Stonyfield target.com
4. Stonyfield Farm Organic
“Both regular and Greek yogurts are non-GMO, free of growth hormones, and contain excellent sources of live active cultures,” says McGrane. They also offer soy yogurt, which is a good source of probiotics for dairy-free eaters.
Per serving: 170 calories, 9 g fat (5 g sat), 13 g carbs, 125 mg sodium, 0g fiber, 12 g sugar, 9 g protein
Plain Cream Top Whole Milk Yogurt Brown Cow walmart.com
5. Brown Cow
“Traditional, unstrained yogurt tends to get overshadowed by Greek yogurt, but it can be just as healthy,” says McGrane. Brown Cow’s yogurt may have less protein, but it still provides those essential probiotics, including L. acidophilus.
Per serving: 130 calories, 7 g fat (4.5 g sat), 9 g carbs, 95 mg sodium, 0 g fiber, 9 g sugar, 6 g protein
Non-Fat Plain Greek Yogurt target.com
This simple yogurt is low in sugar, so you can add plenty of your own toppings, like fruit, nuts, and seeds, says Dewsnap. Plus, its 14 grams of protein help keep you satiated for way longer.
Per serving: 80 calories, 0 g fat (o g sat), 6 g carbs, 55 mg sodium, 4 g sugar, 14 g protein
Plain Lowfat Yogurt yetee.net
7. Nancy’s Organic
Dewsnap loves Nancy’s Organic yogurts because they’re rich in probiotics and delicious flavor. You can get them in bigger bulk servings to keep on hand throughout the week, too. Since their plain version is a little higher in sugar, top it with some fats and proteins for balance.
Per serving: 140 calories, 3 g fat (2 g sat), 160 mg sodium, 16 g carbs, 16 g sugar, 11 g protein
Plain Cream-On-Top Yogurt yetee.net
8. Maple Hill Creamery
Made with whole milk, this pick is creamy, rich, and super satiating, says Dewsnap. Since it’s higher in sugar than protein, be sure to top it with additional protein, like hemp hearts.
Per serving: 170 calories, 10 g fat (7 g sat), 110 mg sodium, 11 g carbs, 0 g fiber, 11 g sugar, 8 g protein
Plain Whole Milk Greek Yogurt yetee.net
9. Wallaby Organic
“Australian yogurt is perfect for those who want a texture somewhere between traditional and Greek yogurt,” says McGrane, who recommends Wallaby for its taste and probiotic content.
Per serving: 220 calories, 11 g fat (7 g sat), 90 mg sodium, 10 g carbs, 0 g fiber, 7 g sugar, 21 g protein
Lemon Australian-Style Yoghurt target.com
Another Australian yogurt pick from McGrane, Noosa has a nice texture and a solid dose of fats and gut-regulating bacteria. Since the flavored varieties are high in sugar, enjoy them as an occasional treat. Otherwise, stick with plain.
Per serving: 320 calories, 13 g fat (8 g sat), 110mg sodium, 39 g carbs, 0g fiber, 35 g sugar, 12 g protein
Isadora Baum Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy.
Bifidobacterium bifidum Rosell-71
Well-researched and proven to survive to reach the gut alive and adhere to the gut lining. Find this strain in For every day, For babies & children and One week flat.
Bifidobacterium breve Rosell-70
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Bifidobacterium infantis Rosell-33
Clinically trialled and shown to survive and reach the guts of children alive. Find this strain in For babies & children.
Bifidobacterium lactis BB-12®
Thought to be the world’s most well-researched strain of the entire Bifidobacteria genus. Find this strain in Bifidobacteria & fibre.
Bifidobacterium lactis Bl-04
Extensively researched and often trialled with B. lactis Bi-07 and L. acidophilus NCFM®. Find this strain in For every day EXTRA Strength and For every day MAX.
Bifidobacterium lactis Bi-07
Clinically researched and proven to survive and reach the gut alive, alone or in combination. Find this strain in For every day EXTRA Strength.
Bifidobacterium lactis HN019
From the incredibly well-researched Bifidobacterium genus, HN019 was originally isolated from a yoghurt source. Find this strain in For every day MAX.
Bifidobacterium longum Rosell-175
Well-researched and proven to survive to reach the gut alive and adhere to the gut lining. Find this strain in For every day and For travelling abroad.
Lactobacillus acidophilus NCFM®
The most well-researched strain of L. acidophilus in the world. Find this strain in For every day EXTRA Strength and For every day MAX.
Lactobacillus acidophilus Rosell-52
Often trialled with L. rhamnosus Rosell-11, this strain is well-researched and proven to reach the gut alive even during antibiotics. Find this strain in For every day, For babies & children, For travelling abroad and For those on antibiotics.
Lactobacillus casei Rosell-215
Well-researched and proven to survive to reach the gut alive and adhere to the gut lining. Find this strain in One week flat.
Lactobacillus paracasei CASEI 431®
One of the most well-researched strains of Lactobacillus; described in over 80 scientific publications, and tested on thousands of people in over 20 clinical trials. Find this strain in For daily immunity.
Lactobacillus paracasei Lpc-37
Well-researched and proven to survive to reach the gut alive and adhere to the gut lining. Find this strain in For every day EXTRA Strength.
Lactobacillus plantarum CECT 7527, L. plantarum CECT 7528 and L. plantarum CECT 7529
Clinically trialled and usually researched as a trio. Find this strain in For your cholesterol.
Lactobacillus reuteri RC-14®and Lactobacillus rhamnosus GR-1®
Extensively researched and proven to reach the intimate area; mostly trialled as a pair, in 26 trials and in over 2,500 women. Find this strain in For women.
Lactobacillus rhamnosus Rosell-11
This strain has been trialled with L. acidophilus Rosell-52 alongside antibiotics. Find this strain in For every day, For travelling abroad and For those on antibiotics.
Lactococcus lactis Rosell-1058
Well-researched and proven to survive to reach the gut alive and adhere to the gut lining. Find this strain in For every day and One week flat.
Actually a transient yeast, S. boulardii boasts international acclaim and was introduced to the UK and Ireland by OptiBac. This strain is found in For travelling abroad and Saccharomyces boulardii.
In conclusion, it is very important to look at friendly bacteria on a strain-specific level, rather than only the genus and species of microorganism in question. To find out more about the OptiBac range, visit our online hop or take a look at our ‘Why OptiBac?’ article.
Where do live cultures come from?
Every friendly bacteria strain is unique, and this is also true of their origins. Saccharomyces boulardii, for example, is actually a yeast, and was originally derived from the lychee fruit. Bifidobacterium lactis HN019, on the other hand, was first extracted from a yoghurt source. Many strains of friendly bacteria are known as ‘human strains’, this means they were initially isolated from healthy digestive tracts of humans and are natural residents of the gut! This doesn’t, however, mean they are extracted from humans for commercial use or that live cultures you may take are directly taken from that source. In fact, the original strains are stored in microbiology ‘banks’ and future generations are cultured by scientists in laboratories.
Does Probiotic Yogurt Really Affect Digestion?
JOHN DANKOSKY, HOST:
This is SCIENCE FRIDAY. I’m John Dankosky.
Next up, our microbial hour continues, but this time with some friendly bacteria, like the ones in yogurt. Now, I’ve always thought that eating yogurt was good for my gut because it lets those good bacteria set up shop, warding off the bad guys by out-populating them. At least that’s what I thought. Well, maybe not, because my next guest has found that yogurt bacteria don’t actually re-colonize your gut, but they do alter what’s going on down there as you digest your food. That research appears in the journal Science Translational Medicine.
How important are these bacteria to our digestion? Might certain strains help us get more nutrients from what we eat? If you have questions, 1-800-989-8255. 1-800-989-TALK.
Joining me now is Jeffrey Gordon, a professor of pathology and immunology at the Washington University School of Medicine in St. Louis. He’s also director of the school’s Center for Genome Sciences. Welcome to SCIENCE FRIDAY, Dr. Gordon.
JEFFREY GORDON: Thank you for having me.
DANKOSKY: So you first studied yogurt bacteria in mice. How did you do that?
GORDON: Well, let’s have a few definitions to begin with. Yogurt refers to a product obtained from fermentation of milk by cultures of bacteria. Common bacteria in yogurts are streptococcus thermophilus and, another one with a bigger name, lactobacillus. We wanted to understand the effects of yogurt strains, as you said, on both the structure and the operations of our gut microbes, and we set up an experiment with two arms.
On the one hand, we had mice that were raised under sterile condition. They’re called germ-free mice. In a particular stage of their life, we introduced a collection of 15 normal members of our human gut community. By the way, their genomes were completely sequenced, so we knew all the genes in this model community of our human gut bacteria. And we studied these mice for a time, looking at the operations of this community, and then assessed the impact of introducing the bacterial strains that are present in a popular, commercially available fermented milk product.
At the same time, we were studying a group of adult, healthy identical twins. And we followed them for a period of time, sampling their gut communities, and then administered the same commercially available product and looked at the impact of consuming that product over time, and then had them all stop consuming the product and looked to see whether the live bacterial strains associated with the product disappeared in a predictable way.
DANKOSKY: Oh, so…
GORDON: So that was the setup.
DANKOSKY: That’s the setup. What else did you find?
GORDON: Well, we found in both the mice and in the humans that consumption of these live bacteria didn’t really disrupt the representation of preexisting bacteria in the guts of humans or mice. It didn’t affect the representation of genes. Rather, it affected the way these communities operated, specifically the pattern of expression of microbial genes involved in certain aspects of metabolism, most notably the metabolism of complex sugars, polysaccharides.
And what we saw in mice we also saw in humans, which gave us encouragement because we felt that, in this field, where lots of claims are made about the health benefits of probiotics, it’s very important to be able to establish a rigorous testing scheme, where we could, under very controlled conditions, look at the impact of these strains on gut communities, take the lessons learned from these models and then apply it in an informed and directed way to humans.
DANKOSKY: Just so we understand, when I eat a little bit of yogurt, the bugs that are in the yogurt, the microbes that are in there, are just a tiny, tiny fraction of how many microbes are in my gut. Maybe you can explain the scale here.
GORDON: Absolutely. So a typical helping of yogurt will have a few billion bacteria. Now, of course that’s a large number. But consider for a moment the fact that our human guts are home to tens and tens of trillions of microbes, largely bacteria. So, really, it’s a small fraction of the population.
And what we noted in mice and what we noted in humans shouldn’t be surprising. We dosed the mice at a level that’s equivalent to the dosing in humans, and there wasn’t a change in the overall architecture, the structure, of these communities. Rather, through processes that we don’t fully understand, there was a form of communication between the yogurt strains and the normal resident bacteria in the gut. And that communication resulted in a change in the properties of the gut communities; notably, it affected the way these communities processed polysaccharides. Why is that important? Well, polysaccharides, which are common components of our diet, are molecules, large molecules that have complex chemical linkages. We don’t have the dining utensils necessary to break down these polysaccharides on our own. Rather, we depend upon our gut bacteria to mobilize these utensils – they’re actually enzymes – to break down polysaccharides in ways that are useable to us and to them. So we see…
DANKOSKY: And what are the polysaccharides we’re breaking down again?
GORDON: Well, in this particular case, the change involved a series of polysaccharides that are common ingredients of our foods. I’ll give you their names. Xylans, these are present in fruits and vegetables, milk, honey, wheat. Pectins, they’re prominent in apples, plums, oranges, carrots. They are the jelling agent used in jams and jellies. And the other type of polysaccharide, again, common in our diet can be classified as fructans. They’re present in wheat, barley, garlic, onion, asparagus. And again, these are normal components of our diets. These are components that we depend upon our gut microbes to break down. And the introduction of these yogurt strains appeared to improve the capacity to break down these components of our diet.
They not only appeared at the level of gene expression, but we actually measured the products of digestion in these mouse models, and they were very informative. They confirmed what we saw at the level of gene expression and told us that, yes, in fact, a small number of bacteria ingested can affect the properties of a gut community.
DANKOSKY: But – yeah.
GORDON: Of course, once the twins stopped consuming yogurt, the strains in the yogurt rapidly cleared from the system.
DANKOSKY: Yeah. So how long do the effects last? And how quickly do they get cleared?
GORDON: Well, in all cases, within about two weeks, the bacterial strains that were contained in this fermented milk product fell to below the limits of detection in each of the seven sets of twins that we studied.
DANKOSKY: So to get any gut benefit here, does it matter how much yogurt I eat? Is there a minimum effective dose to actually do what you’re getting at here?
GORDON: There probably is some variations in the amount of bacteria from the ingested yogurt that are present in your gut at the time you’re consuming it. We really don’t know the question of dosing. We really don’t know the effect of the diets of the people who are consuming the yogurt on the effects of the yogurt strains in digestion of other types of food in our diets. We hope that these mouse models will allow us to answer the questions of whether a particular type of yogurt or fermented milk product has similar effects on people having different dietary habits, different ages – the types of questions that are going to be important to get answers to if we rigorously assess some of the health claims that are made by manufacturers of probiotics.
DANKOSKY: We’re talking with Jeffrey Gordon from Washington University School of Medicine in St. Louis. You can join us at 1-800-989-8255 or 1-800-989-TALK. Let’s go to Chris in Springdale, Arkansas. Hi, Chris.
CHRIS: Hi. How are you guys doing today?
DANKOSKY: Good. What’s up?
CHRIS: Well, I had a question about the different types of yogurt. I know when you walk into a yogurt aisle at any Wal-Mart or any kind of big-box store, there’s so much selection. I was wondering if there’s one type of yogurt that’s better for you than another, and really what it is in the yogurt that we should looking for in the label to find out what it is really that gives us these probiotic benefits.
GORDON: Well, that’s a wonderful question and one of the reasons that we embarked on this set of experiments. We really wanted to create an analysis pipeline, where we could use models – in this case, an animal model where we reconstructed a human gut community – to answer some of the questions that you ask. We do know that individuals vary in terms of their collection of gut microbes. Even genetically identical twins have somewhat different collections of gut microbes. We know that diet plays an important role in shaping the structure and operations of these communities. There are different types of yogurt. There are different types of fermented dairy products. As I said in the beginning of this episode, there are – a minimum of two types of bacterial strains that are required to be present in a fermented milk product in order for it to be labeled yogurt.
There are some types of products that have more than these two strains. You can also, as you know, go to supermarkets and various stores and pick up probiotics that have a variety of different components. We really don’t have sufficient information to answer the question you have asked. We do, we think, have a set of tools in a new toolbox to address this. How do foods and how do gut bacteria interact with one another? Is the nutritional value of food influenced, in part, by the microbes we normally harbor? Can it be further modified by these live microbes we ingest deliberately? And in the future, if we open up a medicine cabinet in the 21st century, can we find – should we discover a series of new probiotics that can enhance the nutritional value of the particular diets that we consume?
DANKOSKY: Well, you mentioned the off-the-shelf probiotics. I know a lot of people are interested in that. If you take probiotics in capsule form, is it different somehow than eating yogurt in the morning?
GORDON: That also is a great question. And just relating to the episode that preceded this one, it’s going to be very important for the formulation of these products to be carefully validated. Is there a set number or an indicated number of live microbes in that formulation as advertised? Do we know the genome sequences of the bugs that are contained in these products? Is manufacturing such that from lot to lot we have consistency? I know that issue of consistency is taken very seriously by the manufacturers of a number of yogurts. But as you indicate, probiotics are sold widely, they’re advertised having very – a variety of different health effect. And for those claims to be validated, we’d need the types of tools that we described in this study and others.
DANKOSKY: I’m John Dankosky. And this is SCIENCE FRIDAY from NPR. The yogurt company Dannon, which partially funded this research that we’re talking about today, recently settled a suit for claiming on its packaging that yogurt can improve digestion and immune system. What do you think of labels like this? Does this study back up these claims?
GORDON: Well, actually, Dannon funded part of our research in order to construct this type of analysis pipeline, to test the types of claims that are being made, not only by themselves but by others. I do think that this particular study indicated that there’s an effect on the digestion of a component of our diet, polysaccharides. There have been other studies in mice, for instance, that shows that certain consortium of bacteria that are found in fermented milk products, including products made by Dannon, may modulate immune function in a way that would be beneficial, at least in the setting of colitis.
So I think that there’s much to learn. I think we have to be very rigorous in terms of testing the claims in order for the public to gain additional trust that we should be equipped to address the complexity of our gut microbial communities in the form of representative animal models, learn from those models, and then design, execute and carefully interpret clinical studies. A lot of public will know.
DANKOSKY: Yeah. Lyle is in Eagle, Michigan. Lyle, a quick question for the doctor?
LYLE: Yeah. After reading the China study, I quit eating dairy and meat. And I was real curious and overjoyed to hear about the billions of bacteria I have in my belly. Good to hear that because I was kind of concerned that because I was not going to eat any more yogurt that maybe there was a challenge. I never really had any issues. I was wondering if your research has gone that way with people that didn’t eat any meat or dairy, and how their bacteria as well as digestions have been affected.
DANKOSKY: Yeah. How is Lyle’s gut, Doctor?
GORDON: Well, I don’t know, Lyle, but thank you for sharing your personal story with me. Lyle, I’ll tell you something. Your thought is a very important one because there is an emerging set of observations, in part, made by our group and others, that diet has a huge effect in shaping the structure and operations of your gut communities. We’ve studied many different mammalian species, including humans, to look at the impact of different diets on how our gut communities are configured. And not billions, Lyle, but trillions of microbes live in our gut. And people on different diets have different gut structures. And when they switch diets, the representation of members of your gut community will change.
It’s part of an important adaptation, part of the fitness. We have to learn how to digest the foods that we eat. As humans, we change what we eat over time. What is the code that relates the nutritional value of what we consume in the structure and operations of our gut communities? That’s going to be a very important issue to address because looking forward, we heard this week that the population of our planet has reached seven billion humans, by 2050, 9 billion humans. What types of crops we plant, what kind of recommendations we make about what to eat in the future will be informed by deeper knowledge of the operations of this vast collection of microbes that live inside of us.
DANKOSKY: Jeffrey Gordon, you eat yogurt every day?
GORDON: I don’t eat yogurt every day, but I do eat yogurt intermittently.
DANKOSKY: OK. And it has any health benefits for you?
GORDON: Not noticeable, but I enjoy the experience.
DANKOSKY: Excellent. Jeffrey Gordon is professor of pathology and immunology at the Washington University School of Medicine in St. Louis. He’s also director of the school’s Center for Genome Sciences. Thank you so much for joining us. I appreciate it.
GORDON: My pleasure.
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Five reasons you should eat yogurt every day
Scientific studies across Turkey demonstrate that only 35 out of 100 Turkish people consume yogurt regularly. If you are one those who do not eat yogurt, I recommend you to open some space for it in your stomach. I want to share a few scientific information about yogurt to encourage you to include it in your diet.
1 Yogurt acts as an antidote while you are using antibiotics: You must keep in mind that whenever you are using antibiotics; yogurt becomes one of the most important foods in your diet. Although antibiotics destroy disease-causing bacteria while you are sick, they also cause benign bacteria to die. If you want to avoid the side effects of antibiotics you should not forget to consume yogurt.
2 It triggers vitamin B production: Our body can barely produce vitamins on its own. Only vitamins B and K are produced through a biological reaction in our bowels. People who regularly eat yogurt help their body to produce vitamin B in the bowels. Vitamin B regulates the energy balance of the body while protecting you from neural and autoimmune diseases. In order to trigger this magical benefit of yogurt, you must consume it with its water; so I recommend you to buy normal yogurt instead of strained yogurt.
3 It balances your blood sugar: Studies show that the blood sugar levels of people who consume unfermented and non-skimmed yogurt rally. Moreover, as yogurt is a food that is absorbed slowly in the bowels, your blood sugar is affected by it much later. That is why I strongly recommend you eat unfermented and non-skimmed yogurt along with your meal every day.
4 It is a natural shield against diseases: With the lactic acid it includes, yogurt stands out among other foods. Lactic acid turns inner bowel environment into acid and prevents the production of cancerous cells by lowering the pH of the environment while facilitating the production of immune system booster metabolites. Basically, yogurt is the perfect immune system booster. The lactic acid bacteria in yogurt have important effects in preventing cancer, infections, gastrointestinal diseases and asthma. Regular consumption of daily and fresh yogurt increases the positive affects of yogurt.
5 It eases the digestive system: Lactobacillus bulgaricus is a bacterium which accelerates bowel movement and cannot be found in any food other than yogurt. The lactic acid in the yogurt kills the malicious bacteria in the bowel, preventing diarrhea and helps to create a healthy inner bowel environment. In other words, we can say that this fermented dairy product is a bowel cleanser. Yogurt increases calcium absorption after being consumed and stimulates the saturation hormone in the bowels as it features high quality animal fat and protein.
MAGICAL FACTS ABOUT YOGURT
1 Since yogurt is a rich source of conjugated linoleic acid, it is a protective food against colon and breast cancers. Furthermore, conjugated linoleic acid which is one of the most important compounds for boosting the immune system is more useful when it is taken from yogurt instead of pills.
2 By consuming yogurt, you can avoid helicobacter pylori infection, which is recently the main reason for 60 percent of peptic ulcer and stomach cancer cases in the world. Lactic acid in yogurt prevents this bacterium from multiplying and eliminates it in the stomach.
3 Allergic reactions are triggered by IgE (Immunoglobulin E) and it reveals itself on the skin. Yogurt prevents atopic diseases such as dermatitis, asthma and food allergies. As it balances the intestinal flora, yogurt minimalizes the allergic reactions.
4 Yogurt is also important for women’s health. The lactobacillus in yogurt prevents the production of candida (a type of fungus) and vaginitis in the vagina. Studies reveal that women who regularly consume yogurt have better vaginal health.
Homemade Yogurt is Healthier
Of course, yogurts produced by industrial and reliable brands are healthy; however, others are more dangerous than you think. The biggest danger is that we do not know what is used in those yogurts. Due to the legal loopholes, fructose and glucose syrup as well as unknown and preservative substances are used by some unreliable companies. Real yogurt should be produced without any preservative substances and its unique features should be preserved with its natural fermentation.
Chances are you have seen the TV commercials for probiotic yogurt. And if you’re one of the millions of Americans who struggle with digestive issues such as irritable bowel syndrome, constipation or diarrhea, the idea of eating tasty yogurt to cure your ills may sound appealing.
A tasty probiotic
Yogurt tops the list of food sources containing probiotics, the good bacteria that make everything flow smoothly in your gut. But not all yogurts are created equal.
Beware the sugar-laden yogurts, especially ones that come complete with extra toppings, such as cookies or candies, that you can stir in.
While you may be getting some health benefits from the yogurt itself, the sugary toppings won’t be doing you any healthy favors.
What to look for in your yogurt
When you buy yogurt, take a look at the label and make sure it includes a statement with wording along the lines of “Contains live cultures” or “Contains active cultures.” Some brands may even list the specific cultures on the ingredient label. According to the National Yogurt Association (yes, there really is such a thing), beneficial cultures to look for in yogurt include Lactobacillus bulgaricus and Streptococcus thermophilus. These little guys with the difficult-to-pronounce names are the ones responsible for turning pasteurized milk into yogurt during the process of fermentation. If the label doesn’t list live or active cultures as an ingredient, move on to another brand.
Once you have found a yogurt that you like with strains of good bacteria, incorporate it into your daily diet. Rather than hiking up sugar levels with cookie or candy toppings, you can dress up plain yogurt with sliced fruit or a touch of honey. You can also mix yogurt with granola or cereal for breakfast, or include it in a fresh fruit smoothie any time of day.
Give kefir a shot
If you are interested in a yogurt alternative, give kefir a try. Kefir, a drink made from fermented cow’s milk, also contains good bacteria and is like drinkable yogurt. Other foods that pack a punch of probiotics include sauerkraut and pickles.
When Should We Eat Yogurt?
Yogurt and fermented milk drinks are known to have various healthful benefits for the body. The good bacteria contained in yogurt is not only good for digestion. It also prevents heart disease and act as an antioxidant that is beneficial to the body.
Yogurt shows other health benefits including for people with lactose intolerance, constipation, diarrhea, inflammatory bowel disease, and allergies. Yogurt and other dairy products can also help maintain body weight because they increase level of hormones that promote fullness. What’s more, full-fat yogurt contains Conjugated Linoleic Acid (CLA), a nutrient which could reduce fat in the body and decrease breast cancer risk. Certain types of Greek are good sources of probiotics like Bifidobacteria, which helps your bowel stay healthy.
Consumption of yogurt combined with other healthy foods such as fruit and vegetables has been shown to increase the immune response in the digestive system, thereby reducing the risk of gastrointestinal diseases such as colon cancer, diarrhea, inflammatory bowel disease and other bacterial infections whose growth can be inhibited by eating yogurt.
Yogurt can also be part of your healthy diet. But like other foods, yogurt should also be consumed in moderation. A balanced diet with a variety of healthy foods is needed for good health.
Actually, how much yogurt can we consume per day? ChooseMyPlate.gov from USDA recommends 3 cups dairy per day for anyone over the age of 9 years old.
The Best Time To Consume Yogurt
To get the most of health benefits from yogurt, it is recommended to be consumed at the following times:
Eating yogurt as a breakfast menu is very good for those of you who want to lose weight. The nutritional content is enough to feed and energize the body in the morning. In addition, digestive health will be maintained.
Choosing yogurt as a snack is not only safe for weight, it also good for maintaining mood. A study shows that consuming yogurt gives the similar effect as chocolate, it could make you feel happier after consuming it.
- After eating
It’s better to consume yogurt as a dessert instead of choosing other products that contains high quantity of sugar. Yogurt can help the body reduce cholesterol in the blood that way.
- When traveling
When traveling and visiting a new place, we will be vulnerable to diarrhea, stomach cramps, and nausea. Usually this is caused by bacteria from food. Yogurt can help overcome this.
Among those four, it turns out that the best option to consume yogurt is during breakfast or on an empty stomach. This is because good bacteria or probiotics in yogurt must arrive at the large intestine in a live condition to effectively maintain digestion and health. If yogurt is consumed after a meal, the good bacteria or probiotic will be defunct due to the exposure of stomach acid during digestion process of food.
Actually, on an empty stomach, the stomach will also produce stomach acid. The acid amount is not as much as when the food has entered the stomach. The amount of stomach acid that is not too much when the empty stomach is claimed to be safe for effectiveness and the activity of yogurt bacteria maintain digestive health.
However, consuming yogurt on an empty stomach is not recommended for those who have problems with the stomach. For example, people with chronic gastritis is recommended to give a break at least one hour after having a full meal prior to consuming yogurt.
Choose The Best Yogurt
Although it seems similar, there are always some yogurt products on the market that are better in terms of nutrition than others. To make sure the yogurt you consume contains probiotics, look for a sentence that says “contains live probiotics” on the product packaging label. You can consume YoyiC yogurt drinks that contain probiotics L. casei-01 which improves bowel movements and digestion, relieves constipation and helps the immune system and improve the digestive system.
YoyiC products are specially designed for one-time drink only, equipped with straws so you can enjoy the deliciousness and freshness of YoyiC Yogurt easier. YoyiC Yogurt Drink can be enjoyed anytime and anywhere.
Yogurt is a delicious food option that can be consumed any time of the day because of its sweet taste stuffed with different fruit flavors. People prefer milk based delicacy as it has become popular across the world. One of the most important benefits of yogurt apart from taste is that it is low on calories and doesn’t add cholesterol in the blood. Although as mentioned above, it can be consumed round the clock but night time is the ideal time when one can consume yogurt. Lets find out why.
Low on calories:
People suffering from the hunger pangs during night can have yogurt without feeling guilty because it will not increase their weight. They overeat partially due to boredom or anxiety. Yogurt is beneficial for health as it contains only 180 calories of energy in 8 ounces of quantity.
Also read: Best time to eat dinner
Presence of protein:
Yogurt plays an instrumental role in ensuring sound sleep to the people suffering from insomnia. Tryptophan is a special amino acid that helps to ward off bouts of sleeplessness. It is responsible for production of melatonin and serotonin which can be procured from Yogurt. Moreover, the mil product is easy to digest and doesn’t cause bloating of the stomach. Protein in the body is essential as it acts as the building blocks for the development of the muscles in body.
Selection of Yogurt:
Not all yogurts are suitable as night time snacks because they are rich in sugar. Therefore, you should make sure that sugar free product is selected because it will provide immense health benefits. You should stay away from fruit yogurts because they have a high sugar level. Read the label carefully before purchasing the product from the store.
Persistent consumption of milk product will help you to get the dream abs you are looking for. It will go a long way in the reduction of weight however exercises are also necessary to accomplish the task.
Existence of useful bacteria:
Yogurt is inundated with probiotics that facilitate in proper digestion of food even when it is consumed at night. It also boosts the immune system so that the body is able to fight diseases. People suffering from bloating of stomach can consume Yogurt to get relief and peaceful sleep at night.
Loaded with vitamins:
Yogurt is a wonderful source of vitamins that combines with protein to improve the body health. Presence ofB12 ensures regular blood supply and enhances the functioning of the nervous system. If you are deficient in nutrients, try to have Yogurt in copious amounts to get the required supplements without costing a bomb.
Consumption during day:
Day time consumption of yogurt after having a strenuous work out will rejuvenate the body muscles as it is filled with essential nutrition. Muscles might get strained during the workout because they are prone to wear and tear. With the milk product, you can recuperate at a faster pace. Energy cells that are depleted get refreshed after eating yogurt on a regular basis. It can also help to improve the hydration process of the body.
I love breakfast. Always have. Always will. It’s the most important meal of the day, right?
But I’m not talking about just a little nibble of something. When I wake up in the morning, I’m ravenous. I need my coffee (black, please) and real, solid food. Otherwise, without fail, I will be hangry by 10 a.m. Plus, sitting down for my first meal sets the tone for my day. It forces me to slow down instead of rushing from the minute I turn off my alarm.
Growing up, my breakfast choices weren’t always the healthiest. A steady rotation of sugary cereals dominated my family’s mornings. It was a quick and easy way to fill our bellies before rushing out to catch the bus. But as I grew up, got a job, and started working out regularly, I realized that my body needed more to start the day than added sugar and syrupy milk.
RELATED: ‘I Stopped Eating Eggs For 2 Weeks—Here’s What Happened’
These days, my breakfast typically consists of two eggs, spinach, and tomatoes. But recently I started to wonder if I should be mixing up my morning meal a bit more. So when I was tasked with swapping my eggs for Greek yogurt for a week, I was curious.
After all, Greek yogurt has been praised over and over again as a healthy food staple. That’s because it’s an excellent source of healthy fat and calcium, and sports one and a half to two time as much protein as regular yogurt, according to Anita Mirchandani, registered dietitian and spokesperson for the New York State Dietetic Association. “Due to the protein and fat composition, Greek yogurt has the potency to help you stay full for longer periods of time,” she says.
But how would my body would react to a new routine? Would I feel satisfied? Would my sensitive stomach rebel against the extra dairy? Here’s what happened.
I was full all morning.
I was most concerned about whether or not yogurt for breakfast would keep me full all morning. To my surprise, it did and it didn’t require a huge heaping of yogurt or a ton of toppings. One cup of yogurt—sometimes a little more, sometimes a little less—did the trick. The best part was that it didn’t upset my stomach either, which can feel unsettled when I eat too much dairy. Even after a full week of eating yogurt every morning, I didn’t experience any gas or bloating.
For more breakfasts that will keep you full, why not try our tasty riffs on avocado toast:
Whole-milk yogurt is the best.
I used to be a die-hard fat-free yogurt fiend. While my younger self loved the sweet, flavored varieties, I know I don’t need all the extra sugar and I’ve learned that fat has an important place in my diet. Plus, the texture and flavor of whole fat yogurt is so much richer. I felt like I was indulging first thing in the morning. My yogurt-fueled breakfasts were also a good chance to sneak some extra calcium into my day, which I admit I’m not always great about.
It’s all about the toppings.
I know some people don’t like yogurt because the texture can be a little weird and slimy. But the beauty of it is that it’s a blank canvas. You can flavor it any way you want—sweet or savory, crunchy or smooth. Adding different toppings and combining various flavors, textures, and colors helped keep my taste buds entertained. While granola is a typical yogurt go-to topping, it can sometimes be too sweet for me. I usually added a sprinkle of granola or opted for fruit, seeds, and coconut chips instead.
(For more tasty healthy meal ideas, check out The Women’s Health Big Book Of Soups And Smoothies!)
Overnight oats are a God-send.
Especially on super hectic mornings when I was trying to get out of the house for an early morning run or rushing to drop the kids off at school. It requires zero prep in the morning and is super filling and versatile.
Before bed, I assembled the ingredients in a container—old-fashioned oats, Greek yogurt and milk—and put it in the fridge. The yogurt “cooked” the oats overnight, softening them so they’re ready to eat in the morning. When I woke up, I added toppings—whatever I was craving that day from apples to berries to pumpkin or hemp seeds. Sometimes I added a touch of maple syrup for a little sweetness.
Seriously, the easiest breakfast ever.
RELATED: 7 Foods You Should Definitely Avoid At Breakfast
Yogurt every day got old, fast.
By time time day six rolled around, I’ll admit I started craving something a little different for breakfast. I wanted something less creamy and with a different texture. To mix things up a bit, I started playing with breakfast smoothies, swapping coconut water for Greek yogurt for a tart twang. Mirchandani also suggests using Greek yogurt for traditional Indian lassi. “It’s a shake-like drink that can be made with fruit, spices, and/or herbs,” she says.
While I’m not sure I’ll continue eating Greek yogurt every day, I’ll definitely keep it in my breakfast and snack rotation.
Christine Yu Christine Yu is a freelance writer, yoga teacher, and avid runner who regularly covers health, fitness, nutrition, and wellness for outlets like Well + Good, Women’s Health, Runner’s World, and Outside.