Why are probiotic yogurts good for you

Healthy bacteria that are added to yogurt help improve the microflora in the gut, which is responsible for supporting digestion and a healthy digestive tract. The yogurt probiotic content could potentially help treat certain gastrointestinal conditions, including colon cancer, IBS , constipation, diarrhea and lactose intolerance.

Not only that, but many individuals who struggle with lactose intolerance find that yogurt is a soothing food rather than one that causes digestive distress. A recent study published in BMC Medicine found that eating more yogurt was associated with a reduced risk of developing type 2 diabetes. Like other probiotic foods , yogurt supports digestion and the absorption of nutrients throughout the digestive tract, which is essential for healthy blood sugar regulation. Another large review of 17 studies also found that taking probiotics benefits blood sugar control, which could help reduce the risk of developing type 2 diabetes.

In a large study of over 45, individuals published in the International Journal of Cancer , yogurt consumption was linked to a lower risk of colorectal cancer. What you put on your plate plays a central role in bone health, and getting enough calcium and vitamin D is absolutely essential when it comes to keeping your bones healthy and strong to protect against bone loss. The benefits of yogurt with probiotics for women are especially important.

Dairy yogurts are particularly high in calcium , which helps strengthen and maintain bone mass. Many dairy yogurts are also fortified with vitamin D , which promotes calcium absorption and supports proper bone mineralization. According to a study from the University of Tennessee at Knoxville, yogurt may help increase fat loss. The study showed that consuming yogurt daily for 12 weeks nearly doubled the amount of fat lost compared to a control group.

The group that consumed the probiotic yogurt also lost 22 percent more weight and 61 percent more body fat. The study found the belly region and the waist circumference were particularly affected by yogurt consumption. Probiotic supplements have also been linked to increased weight loss and fat-burning. In fact, one review conducted in found that taking probiotics for three to 12 weeks increased weight loss and led to reductions in body mass index and body fat percentage compared to a control group.

In one recent study, researchers noted that the probiotics found in yogurt and other fermented milk products could improve immune function by increasing cytokine -producing cells in the intestines.

Another study evaluating the effects of probiotic yogurt for toddlers and infants found that consuming formula with added probiotics reduced the number of days with fever, antibiotic prescriptions, clinic visits and child care absences. For adults, consuming yogurt with probiotic content helps keep the digestive tract free of disease-causing bacteria.

A randomized and placebo-controlled study in Sweden found that taking a probiotic slashed the number of sick days for shift workers in half compared to a control group. Yogurt has over milligrams of potassium in a single eight-ounce serving , knocking out nearly one-fifth of your daily needs for this important, heart-healthy mineral. A review of 36 clinical trials and 17 studies confirmed that potassium intake can play a major role in regulating blood pressure levels.

Potassium is believed to help decrease sodium reabsorption and alter nervous system cell function to help reduce blood pressure and improve heart health. Alvaro Alonso found that people eating at least two to three servings per day of low-fat dairy experienced a 50 percent reduction in the risk of developing high blood pressure. Therefore, adding a good probiotic yogurt to your daily diet is imperative if you want to lower blood pressure or optimize your heart health.

Some research suggests that the live probiotics in yogurt, including Lactobacillus Acidophilus , could help reduce cholesterol levels with just one serving per day. In a controlled clinical study published in Journal of the American College of Nutrition , consuming just one serving of probiotic yogurt containing Lactobacillus Acidophilus daily for three weeks led to a 2.

According to the study, regular intake of probiotic yogurt has the potential to reduce the risk of coronary heart disease by a whopping 6 percent to 10 percent. The effects of probiotics on the digestive tract and blood sugar levels have been well-documented. However, few people are aware just how closely gut health is tied to mood and mental health. A study also showed that the health of the gut microbiome could be closely linked to mental health as well.

In the report, researchers noted that intestinal inflammation and alterations in the gut microbiome could potentially contribute to serious conditions, such as depression and anxiety. Researchers also raised the question of whether repeated courses of antibiotics can affect the brain. Antibiotics are prescribed to kill the dangerous bacteria but also kill the healthy bacteria that reside in our guts in the process.

This reinforces the recommendation that yogurt and other probiotic-rich foods should be consumed as part of a healthy diet, especially after taking a course of antibiotics. Protein, vitamin B12, pantothenic acid, potassium, zinc, riboflavin, calcium and phosphorus make up the nutrient profile of yogurt.

Plus, just one serving can provide over 25 percent of the daily value of protein and nearly 50 percent of the DV of calcium. Yogurt is also a good source of conjugated linoleic acid CLA , an essential fatty acid not made by the body that has been shown to reduce the risk for heart disease. It also helps reduce belly fat, protect against cancer growth, lower cholesterol, increase metabolism and strengthen immune function.

She does recommend yogurt as a source of probiotics, but warns that flavoured yogurt is generally high in sugar and fillers such as corn starch. BioK yogurt is another good source of probiotics.

Like Activia, BioK has been tested in clinical trials. Even better, says Dr. Beaulne - "they also have a no-sugar one that I like. Beaulne often recommends patients take their probiotics in supplement form. For patients with allergies, asthma and eczema, she recommends Culturelle Lactobacillus GG. It isn't readily available in Canada, but many health food stores import it from the United States.

For inflammatory bowel disease, she recommends a supplement containing eight strains of probiotic, called VSL 3, which is widely available in Canada. Hansen , and Lactobacillus reuteri SD Biogaia. Lactobacillus plantarum V Lallemand is used for reducing hospital-acquired infections, and Lactobacillus casei Shirota Yakult for perhaps reducing recurrence of bladder cancer.

All are in various stages of entering the market, says Dr. Tucker's attitude towards probiotics is typical: they're healthy -but spare us the details.

If I had to guess, I would say that very few, if any, of my contemporaries know anything about probiotics and most really wouldn't care. What's the simple message? If you just want to boost your general gut health, eat yogurt with probiotics. For more specific concerns, visit a naturopath, dietitian or nutritionist who can guide you toward a specific strain.

Report an error. Fage Total Greek Yogurt is a great swap-in for sour cream and works wonders in smoothies. Per serving: calories, 4 g fat 3 g sat , 8 g carbs, 65 mg sodium, 0 g fiber, 8 g sugar, 20 g protein. They also offer soy yogurt, which is a good source of probiotics for dairy-free eaters. Per serving: calories, 9 g fat 5 g sat , 13 g carbs, mg sodium, 0g fiber, 12 g sugar, 9 g protein.

Brown Cow's yogurt may have less protein, but it still provides those essential probiotics, including L. Per serving: calories, 7 g fat 4. This simple yogurt is low in sugar, so you can add plenty of your own toppings, like fruit, nuts, and seeds, says Dewsnap. Plus, its 14 grams of protein help keep you satiated for way longer.

Per serving: 80 calories, 0 g fat o g sat , 6 g carbs, 55 mg sodium, 4 g sugar, 14 g protein. Dewsnap loves Nancy's Organic yogurts because they're rich in probiotics and delicious flavor. You can get them in bigger bulk servings to keep on hand throughout the week, too. Since their plain version is a little higher in sugar, top it with some fats and proteins for balance.

Per serving: calories, 3 g fat 2 g sat , mg sodium, 16 g carbs, 16 g sugar, 11 g protein. Made with whole milk, this pick is creamy, rich, and super satiating, says Dewsnap. Since it's higher in sugar than protein, be sure to top it with additional protein, like hemp hearts.

Per serving: calories, 10 g fat 7 g sat , mg sodium, 11 g carbs, 0 g fiber, 11 g sugar, 8 g protein. Per serving: calories, 11 g fat 7 g sat , 90 mg sodium, 10 g carbs, 0 g fiber, 7 g sugar, 21 g protein. Another Australian yogurt pick from McGrane, Noosa has a nice texture and a solid dose of fats and gut-regulating bacteria.

Since the flavored varieties are high in sugar, enjoy them as an occasional treat. Otherwise, stick with plain.