The Role of Yogurt in Promoting Digestive Health

Choosing the Right Yogurt: A Comprehensive Guide to Probiotics, Gut Microbes, and Digestive Health

In 2020, over 176 million individuals in the United States consumed yogurt and smoothies, which accounts for more than half of the country’s population. This indicates that yogurt is a popular food choice for many individuals.

Yogurt is a rich source of essential nutrients such as calcium, protein, selenium, and B-12. Additionally, probiotics, beneficial bacteria found in the gastrointestinal (GI) tract, can also be found in many yogurt products.

The presence of beneficial bacteria in the digestive system is crucial for proper digestion. Studies have also indicated that these minuscule organisms significantly affect regulating the immune system, managing inflammation, and various other bodily processes.

This article provides information on yogurt and probiotics, explaining how they maintain a healthy balance of gut microbes and promote overall health.

The Role of Gut Microbes in Maintaining Digestive Health

The human body hosts many microorganisms, such as bacteria, fungi, and viruses, residing in various areas such as the mouth, skin, GI tract, and lungs. Most of these microorganisms are found in the GI tract, primarily in the large intestine.

Recent studies indicate that these microbes play a crucial role in promoting overall well-being through various means, such as:

The gastrointestinal tract is safeguarded against harmful bacteria and viruses while aiding in food digestion and nutrient absorption. Additionally, it is responsible for producing certain vitamins that the body itself cannot synthesize. Moreover, it plays a crucial role in regulating the production and function of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are essential for mood, depression, and anxiety. It has been estimated that the gut produces over 90% of the body’s serotonin.

A well-functioning digestive system is made up of a vast range of microorganisms and a proper equilibrium between the advantageous and potentially harmful ones. In the event that you have ever suffered from diarrhea, loose stools or other gastrointestinal problems after taking an antibiotic, it is likely due to an imbalance between the number of harmful bacteria and beneficial ones in the gut.

Studies have indicated a correlation between an unbalanced gut microbiota and the occurrence of Clostridioides difficile (C. difficile) infection, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD). The exact cause of this imbalance is yet to be determined, as it is uncertain whether the altered microbiota contributes to the health condition or if the condition itself leads to changes in the microbiota.

The role of probiotics in promoting good digestion through yogurt

To produce yogurt, milk is mixed with bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria initiate the fermentation process and transform pasteurized milk into yogurt.

One of the most popular food items containing probiotics is yogurt. These are described as “live microorganisms that provide a health advantage when consumed in sufficient quantities.” Probiotics play a role in maintaining a healthy balance between beneficial and potentially harmful bacteria in the gastrointestinal system.

There has been extensive research on the effects of probiotics in promoting human well-being. Some probiotics have been found to decrease the likelihood of developing antibiotic-related diarrhea. Additionally, there is growing proof that incorporating probiotics in one’s diet may alleviate common gastrointestinal problems such as diarrhea, constipation, and bloating. However, there is no universal solution as the effectiveness of probiotics varies depending on factors such as age, health condition, type of probiotic, dosage, and other variables. Furthermore, the results of studies may be limited due to variations in the types of probiotics used and the diverse demographics of the subjects involved.

Picking the Right Yogurt

Scientists are doing ongoing research to determine the specific probiotic strains and species that have positive impacts on the body. In the interim, follow these guidelines to select the ideal yogurt for your needs:

• Check for “active cultures.” Opt for yogurts labeled as containing “live and active cultures,” also known as probiotics. The bacteria in yogurt must be alive in order for it to benefit you. Keep in mind that not all fermented foods contain probiotics, as heat treatment or pasteurization after adding probiotics can kill the bacteria. Look for yogurt labels that say “heat treated after culturing” or “does not contain live and active cultures.”
• Be mindful of added sugars. Ideally, choose plain yogurt without any added sugar. Lactose, a natural sugar, will still be listed on the label for plain yogurt. You can add your own fruit, vanilla, cinnamon, or other natural flavorings to sweeten and flavor your yogurt. Pay attention to the “added sugars” listed on the label to determine how much sugar or sweetener was added during production. Flavored, fruited, or topped yogurts may contain high amounts of added sugar.
• Consider the fat content. According to the Dietary Guidelines for Americans, it is recommended to consume low-fat or fat-free yogurt. This is especially important if you monitor your daily calorie intake or limit saturated fats in your diet.

Factors to Consider for Lactose Intolerance

For individuals struggling to digest dairy, yogurt can still be a viable option. The live cultures found in yogurt aid in the breakdown of lactose, making it more easily digestible for those who are lactose intolerant. Compared to regular yogurt, Greek and Icelandic varieties have lower levels of lactose due to the straining process. Additionally, there are lactose-free alternatives available in the market.

Individuals with a dairy protein allergy or those following a vegan lifestyle have various plant-based yogurt choices such as soy, coconut, almond, and others. Selecting a yogurt brand that contains active cultures and is enriched with calcium and vitamin D is recommended.

According to the Dietary Guidelines for Americans, soy-based yogurt fortified with calcium, vitamin A, and vitamin D has a nutrition profile most similar to dairy-based yogurt. Therefore, it is recommended as the only plant-based alternative to dairy products.

A growing amount of studies are revealing the significant impact of microorganisms on the human body. Consumption of fermented foods, such as yogurt containing active cultures, can promote a beneficial equilibrium of gut microbes and contribute to one’s overall well-being.

Source:

Mayo Clinic. (2023). How yogurt supports healthy digestion