Yogurt is a nutritious addition to a balanced diet. Some types support gut health more than others, so choose based on your needs and taste.
1. Plain Regular Yogurt
- Plain yogurts often take a back seat to other varieties, such as Greek, but they can contain high levels of probiotics without added ingredients.
- For example, Activia’s plain yogurts have the same consistency as regular yogurt but do not contain the added sugars often found in flavored varieties.
- This specific type of yogurt has more than 10 billion colony-forming units of healthy bacteria per serving.
- Plain yogurts of all varieties also contain far less sugar, if any, but do not contain the same level of probiotics as Activia.
2. Greek Yogurt
- Greek yogurt also contains probiotics that can contribute to gut health, but it is much thicker in consistency than regular yogurt.
- However, Greek yogurt does not automatically contain more probiotics than regular yogurt.
- Some Greek yogurts can pack as many as 10 billion colony-forming units, whereas others may have less.
- This is why reading the label is essential.
Other Benefits of Greek Yogurt
People may choose Greek yogurt due to its high protein content. Protein can be found in significantly higher amounts in Greek yogurt due to its production process, particularly the straining method. Whey, the protein in Greek yogurt, is strained more thoroughly than in regular yogurt, resulting in a more concentrated protein level in Greek yogurt.
3. Icelandic Yogurt
- Icelandic yogurt has a thick and creamy texture compared to other types.
- It is made from skim milk and strained similarly to Greek yogurt.
- Regarding probiotics, Icelandic yogurt may or may not have more than Greek yogurt, depending on the type.
- For example, Siggi’s drinkable yogurt has billions of probiotics, although its site does not list the exact number.
- Another brand of Icelandic yogurt, Icelandic Provisions, contains 3 billion probiotics per serving in their whole milk plain yogurt.
Other Benefits of Icelandic Yogurt
While Icelandic yogurt is strained similarly to Greek yogurt, the process is a bit more complex, leaving it with a higher protein concentration as well as lower fat. Because of that, it can be an excellent choice for people looking to get probiotics and protein in a low-calorie, low-fat snack option.
4. Non-Dairy Yogurt
- Many people may reach for non-dairy yogurt for health and ethical reasons, such as being unable to digest lactose or being vegan.
- They, too, contain probiotics, but levels may vary.
- For example, Siggi’s, the brand specializing in Icelandic yogurt, also has various dairy-free options containing live probiotic organisms.
- This type uses coconut, but dairy-free yogurts can be made using different plant-based ingredients, including almonds, oats, soy, and peas.
Are Non-Dairy Yogurts Healthier?
In some cases, non-dairy yogurts can be a healthier option, as they may contain higher levels of fiber than dairy options. They may also be lower in fat, depending on the variety. Because fiber can also aid digestion and gut health, choosing a non-dairy yogurt provides two nutritional benefits for your gastrointestinal health.
5. Kefir
- While technically not a yogurt, kefir is similar to yogurt in the sense that it is made with milk and fermentation.
- Milk is mixed with kefir grains to create a yogurt-like drink that has a similar consistency but a more sour taste.
- Kefir is one of the healthiest types of probiotics for supporting gut health and digestion.
- It contains a wider variety of beneficial bacteria to encourage microbiome balance.
- It also includes yeasts, which can aid in gut balance and better overall gut health.
- The levels of probiotics will vary from brand to brand, but kefir is generally a probiotic powerhouse compared to other yogurts and yogurt-like foods.
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What Makes Yogurt Good for Your Gut?
- Many yogurts contain high levels of probiotics, which are beneficial or good bacteria that improve your microbiome by balancing the number of good or bad bacteria within the gut.
- When in balance, the beneficial organisms can improve digestion and reduce gastrointestinal issues, such as bloating.
- While not all yogurts contain the same level of probiotics, those that do can aid in gut health and digestion.
Choosing the Right Yogurt for You
- When choosing a yogurt for gut health, check the label for the number of probiotics per serving.
- If lactose-intolerant, choose lactose-free or plant-based yogurts like almond, soy, or coconut.
- Also consider the levels of other nutrients, such as protein, fiber, and sugar, and personal taste preferences.
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