YOGHURT is a dairy product made by fermenting milk using one or more bacteria, such as L. delbrueckii subsp. bulgaricus and S. thermophilus. Yoghurt contains bacteria which may help restore the normal bacteria in the digestive tract and vagina. This might help treat diarrhea and vaginal infections. People use yoghurt for constipation, high cholesterol, lactose intolerance, diarrhea, and many other conditions, but there is no good scientific evidence to support many of these uses. Don’t confuse yoghurt with probiotics, fermented milk, or kefir. These are not the same. Yoghurt is also a creamy dairy product made by fermenting milk with live bacterial cultures Lactobacillus bulgaricus), which convert milk’s lactose into lactic acid, giving it a tangy taste and thick texture. It’s packed with protein, calcium, and probiotics that support gut health, making it a nutritious food enjoyed globally as a snack, dessert, or ingredient
Uses & Effectiveness
Constipation. Eating a specific yogurt containing probiotics (Activia) seems to help increase bowel movements in people with constipation.
High level of cholesterol or other fats (lipids) in the blood (hyperlipidemia). Eating certain types of yogurt containing probiotics seems to somewhat lower cholesterol levels in people with high cholesterol.
Inability to properly digest the sugar lactose (lactose intolerance). Eating yogurt with live bacterial cultures seems to improve lactose tolerance in children and adults who are unable to fully digest lactose.
There is interest in using yogurt for a number of other purposes, but there isn’t enough reliable information to say whether it might be helpful.
Side Effects
When taken by mouth, Yoghurt is commonly consumed in foods. It’s usually well-tolerated.
When used in the vagina: Yoghurt is possibly safe when used appropriately.
Special Precautions and Warnings
When taken by mouth: yoghurt is commonly consumed in foods. It’s usually well-tolerated.
When used in the vagina: Yoghurt is possibly safe when used appropriately.
Pregnancy: Yoghurt is commonly consumed in foods. Is it possibly safe when used in the vagina while pregnant.
Breast-feeding: Yoghurt is commonly consumed in foods. There isn’t enough reliable information to know if yoghurt is safe to use in the vagina when breast-feeding. Stay on the safe side and avoid use.
Weakened immune system: Although rare, live bacteria in yoghurt can might cause illness in people with weakened immune systems. If you have a weakened immune system, talk to your healthcare provider before eating large amounts of yoghurt that contain live bacteria for prolonged periods of time.
Milk allergy: Many people allergic to milk are also allergic to yoghurt. If you are allergic to milk, talk with your healthcare provider before trying yoghurt.
6 Impressive Health Benefits of Yoghurt
Yoghurt contains many nutrients that may contribute to reducing the risk of heart disease and osteoporosis, as well as supporting weight management. Yoghurt is a popular dairy product made by the bacterial fermentation of milk.
The bacteria used to make yoghurt are called “yoghurt,” which ferment lactose, the natural sugar found in milk. This process produces lactic acid, a substance that causes milk proteins to curdle, giving yoghurt its unique flavour and texture.
Yoghurt can be made from all types of animal milk. Varieties made from skim milk are considered fat-free, whereas whole milk options are considered full-fat.
Plain yoghurt without added colorants is a white, thick liquid with a tangy flavour. However, most commercial brands contain added ingredients, such as sugar and artificial flavours.
- It’s rich in important nutrients
Yoghurt contains nearly every nutrient that your body needs. In particular, it’s known for containing a lot of calcium, a mineral necessary for healthy teeth and bones. One cup (245 grams [g]) of low-fat, plain yoghurt provides 49%Trusted Source of your daily calcium needs.
It’s also high in B vitamins, particularly B2 and B12, both of which may protect against heart disease and certain neural tube birth defects.
Yoghurt doesn’t naturally contain vitamin D, but it’s commonly fortified with it. Vitamin D promotes bone and immune system health and may reduce the risk of some diseases, including heart disease and depression.
- It’s high in protein
Yogurt is high in protein, with 1 cup (245 g) providing almost 13 Protein is one of the three macronutrients that your body needs in large amounts to support basic bodily functions. In particular, some research suggests that protein may play a key role in:
- supporting appetite regulation
- increasing muscle mass and strength
- boosting your metabolism at rest
- supporting weight loss and weight management
- promoting wound healing and muscle recovery
- increasing bone density
If you’re looking to increase your protein intake, consider eating Greek yogurt, a thick variety that has been strained. It’s higher in protein than regular yogurt, providing nearly 20 per 7 ounces (200 g).
- Some varieties may benefit digestive health
Some types of yoghurt contain live bacteria, or probiotics, that were either a part of the starter culture or added after pasteurization. The most common probiotics found in yoghurts are Bifidobacteria and Lactobacillus. Consuming probiotics from yoghurt may support digestive health in several ways, such as:
- relieving digestive symptoms, such as diarrhea, bloating, constipation, and flatulence
- managing chronic conditions, such as Crohn’s disease and ulcerative colitis
- boosting the immune system
- Managing cholesterol levels
- preventing some types of cancer
When buying yogurt, check the label and look for one that contains live and active cultures. Many yoghurts have been pasteurized, which is a heat treatment that kills the beneficial bacteria they contain.
- It may strengthen your immune system
Regularly consuming yogurt, especially if it contains probiotics, may help boost your immune system and reduce your likelihood of contracting disease-causing agents. For instance, some research found that probiotics may help reduce the incidence, duration, or severity of:
- Common cold
- Rotavirus
- Flu (influenza)
- COVID-19
- Gastroenteritis
Probiotics help reduce inflammation, which is linked to several health conditions ranging from viral infections to gut disorders.
Moreover, yoghurt’s immune-enhancing properties are partly due to its content of trace minerals like magnesium, which are known for their role in immune system health.
Yogurt fortified with vitamin D may boost immune health further by helping to prevent illnesses like the common cold and flu.
- It may benefit heart health
Yoghurt’s fat content is one reason why its role in a balanced diet is often controversial. It contains mostly saturated fat, with a small amount of monounsaturated fatty acids.
For more than 60 years the American Heart Association (AHA) has recommended limiting saturated fats due to their possible role in causing heart disease.
However, a 2020 review found that the relationship between saturated fat and heart disease is complicated, and not all research supports the association.
Nevertheless, fat-free and low fat varieties of yogurt are still popular in the United States.
When discussing the healthiness of saturated fat, it’s important to consider where it comes from and what types of fats are replacing it. A diet containing saturated fats from full-fat dairy products like yogurt won’t have the same impact as saturated fats from ultra-processed fast foods.
In fact, research suggests that saturated fats from dairy products may help increase HDL (good) cholesterol, reduce high blood pressure, and even prevent diabetes and heart disease, though more research is needed.
- It may promote weight management
Greek yogurt in particular has several properties that may help support weight management.
For starters, it’s high in protein, which helps increase levels of appetite-reducing hormones like peptide YY and GLP-1.
Furthermore, a 2015 review found that yogurt consumption is associated with lower body weight, body fat percentage, and waist circumference. Full-fat dairy products may also help reduce the incidence of obesity, which is contrary to previous beliefs about full-fat dairy products and weight gain.
Other studies have found that people who eat yogurt tend to eat better overall than those who do not. This is partly due to its higher nutrient content compared to its reasonably low calorie content.
How to choose the best yoghurt for your health?
The best type of yogurt is usually plain, unsweetened varieties. Many types of yoghurt contain high amounts of added sugars, especially those labeled as low fat. Excess sugar intake is associated with several health problems, including diabetes, obesity, and tooth cavities, among others.
It’s important to read food labels and note when added sugar is listed in the ingredients.
Whether you choose a low fat or full-fat yoghurt is a personal choice. Full-fat varieties may contain more calories, but they are rich in nutrients and can be more satisfying, both for taste and hunger.
Also, look for yoghurts that contain live and active cultures to ensure you get your fix of health-promoting probiotics. Lastly, you may need to limit or completely avoid yogurt if you have lactose intolerance or a milk allergy, as it may cause adverse effects.
MEDICAL ADVICE
Doctors widely recommend yoghurt, especially probiotic-rich varieties, for gut health, strong bones, and immunity, due to its protein, calcium, vitamins, and beneficial bacteria (probiotics) that aid digestion and boost the immune system. They advise choosing plain, low-sugar versions to avoid excess sugar, and note that live cultures help restore gut balance, especially after antibiotics, though yogurt may interfere with certain medications like tetracycline. In medicine, yoghurt has most often been consumed by adults as 250 mL or 250 grams by mouth daily for 1-16 weeks. Speak with a healthcare provider to find out what type of product and dose might be best for a specific condition.
