From the Guidelines
Consuming yogurt regularly can have numerous health benefits, including improved digestive health, stronger bones, and a reduced risk of type 2 diabetes and cardiovascular disease, as supported by the most recent study in 2024 1. The health benefits of yogurt are primarily attributed to its probiotic content, which supports gut health, and its rich nutrient profile, including high-quality protein, calcium, and B vitamins.
- Key benefits of yogurt consumption include:
- Improved digestive health due to the probiotics, which can help balance gut bacteria and boost immune function 1
- Stronger bones due to the high calcium content, which can aid in weight management by promoting satiety 1
- Reduced risk of type 2 diabetes and cardiovascular disease, as suggested by studies on dairy consumption and metabolic health 1
- When choosing yogurt, it is essential to opt for varieties with live active cultures and minimal added sugars to maximize health benefits.
- The most recent study in 2024 1 highlights the importance of probiotics in maintaining gut health and reducing the risk of various diseases, making yogurt a valuable addition to a healthy diet.
- While yogurt is generally safe for most people, those with dairy allergies or severe lactose intolerance should choose dairy-free alternatives fortified with similar nutrients.
- Overall, incorporating yogurt into one's diet can have a positive impact on overall health and well-being, as supported by the latest evidence 1.
From the Research
Health Benefits of Yogurt
The consumption of yogurt has been associated with several health benefits, including:
- Improved lactose digestion and elimination of symptoms of lactose intolerance due to the presence of live bacteria such as Streptococcus thermophilus and Lactobacillus delbrueckii sp. bulgaricus 2
- Enhanced gut epithelial barrier function, as demonstrated by the ability of certain yogurt starter cultures to adhere to intestinal epithelial cells and upregulate the expression of autophagy-, tight junction proteins-, and anti-microbial peptides-related genes 3
- Contribution to meeting dietary guidelines for low- or nonfat dairy products, with yogurt being a good source of calcium, potassium, and vitamin D, as well as high-quality protein 4
- Potential synergistic health benefits when combined with fruit, due to the prebiotic and probiotic properties of these foods, which may help reduce the risk of cardiovascular disease and type 2 diabetes 5
- Stimulation of the gut immune system, with certain probiotic strains and potential probiotic yoghurt demonstrating beneficial effects on the immune system and intestinal barrier in experimental mouse models 6
Key Nutrients and Properties
Yogurt is a nutrient-dense food that contains: