Yogurt can help your digestive system stay healthy, but not all yogurts are created equal. The variety of options in your supermarket’s dairy area might be bewildering — low fat, non-fat, light, fiber-added, Greek, Swiss, whipped, drinkable, organic, frozen yogurt — making it difficult to know which ones are good for your health and which ones aren’t.
Yogurt is a soured and thickened milk product made by inoculating milk with certain lactic acid-producing microorganisms. Lactobacillus bulgaricus and Streptococcus thermophilus are the two main cultures or probiotics used to create yogurt. Probiotics are frequently added to the mix. Lactobacillus acidophilus, Lactobacillus casei, and Bifidus are some of the most common, and they can all aid to maintain the bacteria balance needed to enhance the immune system and promote a healthy digestive tract. probioticseverything.com probiotic in yogurt
Bacteria are increasingly being shown to be important in sustaining good gastrointestinal and immune system function. According to Sonya Angelone, MS, RDN, CLT, a nutritionist and spokesperson for the Academy of Nutrition and Dietetics in San Francisco. The gut contains 70% of a person’s immune system; “Nutritious bacteria, such as probiotics found in healthy yogurt, are the gut’s first line of defense,” she explained. probioticseverything.com probiotic in yogurt
Yogurt is recommended by the American Gastrointestinal Association for digestive health and to relieve constipation, diarrhea, and other intestinal issues. Probiotics can enhance lactose digestion, avoid constipation and irregularity, and may have therapeutic benefits on the intestinal system, according to a study published in the Journal of Digestive Diseases in February 2009.
Studies on the digestive advantages of yogurt are largely funded by yogurt makers, which may influence the results. However, it’s apparent that eating yogurt is one of the best and most accessible ways to receive probiotics on a regular basis. Your doctor may write you a prescription for probiotic tablets if large concentrations are required. probioticseverything.com probiotic in yogurt
Yogurt Cultures that are Active and Live
Probiotics are live microorganisms that assist prevent the overgrowth of harmful or undesired bacteria in the gut. They may aid in the treatment of diarrhea, IBS, and colon disorders.
If you’re buying yogurt for its health advantages, regardless of the base ingredient, be sure it contains live and active cultures. The amount of probiotics in the yogurt will be listed on the container’s label. If the National Yogurt Association’s (NYA) “Live and Active Culture” seal isn’t on the container, check the ingredient list. probioticseverything.com probiotic in yogurt
“Yogurt is a healthy addition to the diet since it contains calcium, protein, and active cultures,” said Lori Rosenthal, MS, RD, CDN, a registered dietitian in the Montefiore Medical Center’s department of surgery in New York. “However, it isn’t a significant cure-all for GI diseases because there aren’t enough cultures to combat serious issues.”
The New York Academy of Sciences has created probiotics criteria. Yogurt must have at least 100 million cultures per gram at the time of manufacturing to be considered healthy. 10 million cultures per gram are required in frozen yogurt. The Live and Active Cultures seal may appear on the label if following requirements are completed. probioticseverything.com probiotic in yogurt
Yogurt made the old-fashioned way
Traditional yogurt is available in a variety of brands and tastes. Consider calories, fat, and sugar content, as well as key elements like calcium, while selecting yogurt. The healthiest option is plain, unflavored non-fat or low-fat (2%) yogurt with vitamin D and at least 200 mg of calcium.
Processed sugars should be avoided since they are unhealthy and can induce inflammation, according to Rosenthal. Per serving, there should be no more than 15 grams of sugar. Keep in mind that fruit yogurt (whether on the bottom or blended in) will have more sugar. Rosenthal recommends purchasing plain yogurt and mixing with fresh fruit. Avoid yogurts that contain high fructose corn syrup or artificial sweeteners; additional sugar alcohol is meant to save calories, but it’s also unhealthy and should be avoided, she warned. probioticseverything.com probiotic in yogurt
Whey is the liquid that collects on the top of a yogurt container and can be stirred back into the yogurt. In any case, it’s a calcium-rich food that you should consume. 30 to 50 percent of your daily calcium intake should be met by a decent classic yogurt.
If the words “heat-treated” appear, stay away. This indicates that the living and active bacteria that aid in bacterial replenishment in the digestive system have been eliminated.
Yogurt from Greece
The processing method distinguishes conventional yogurt from Greek yogurt. Greek yogurt is strained three times rather than two, which results in a creamier texture. Because the whey is removed during the straining process, a single serving may only supply about 25% of your daily calcium requirements. Greek yogurt, on the other hand, typically provides higher protein grams per serving. Always look at the labels to see what cultures have been included.
Some frozen yogurts lack living and active cultures, thus they won’t help with digestion, even if they taste nice. If probiotics are present in the yogurt, however, freezing will not kill them. It will merely put them to sleep till they are warmed up and eaten. If you’re still unsure, seek for the terms Live and Active Cultures. probioticseverything.com probiotic in yogurt
Yogurt made with soy
For vegetarians and vegans who don’t eat dairy, soy-based yogurt is a good substitute. Protein, calories, and probiotics are identical to those found in other yogurts, making it a healthy addition to the digestive system. probioticseverything.com probiotic in yogurt
Other Yogurt Blends
Whipped yogurt is more expensive than ordinary yogurt and has less protein. Yogurt drinks are a possibility, but they contain more sugar, and yogurt-covered treats are rich in sugar and calories with no nutritional value. probioticseverything.com
Yogurt should be consumed on a regular basis as part of a balanced diet. “Yogurt can assist maintain a healthy digestive tract for a healthy individual,” Angelone explained, “but when someone has a medical problem or is taking antibiotics, it won’t hurt, but it just might not be enough.”