What do probiotics in yogurt do

EFSA Journal. Volume 8, Issue Yogurt, cultured fermented milk and health: a systematic review. Nutrition Reviews. Factors influencing gut microbiota, inflammation and type 2 diabetes J. Nutr, 7 : SS. Related posts: Daily yogurt consumption in infancy is associated with reduced risk of eczema, preliminary research finds A yogurt a day, keeps the doctor away!

Vitamin D has been studied for its potential to prevent illnesses such as the common cold and flu 9 , 41 , 42 , Yogurt provides probiotics, vitamins and minerals, all of which may boost immune health and prevent certain illnesses. Yogurt contains some key nutrients for maintaining bone health, including calcium , protein, potassium, phosphorus and, sometimes, vitamin D.

All of these vitamins and minerals are especially helpful for preventing osteoporosis, a condition characterized by weakening of the bones.

It is common in the elderly 44 , 45 , Individuals with osteoporosis have low bone density and are at a higher risk of bone fractures 47 , However, research shows that consuming at least three servings of dairy foods, such as yogurt, on a daily basis may help preserve bone mass and strength 49 , Yogurt is rich in vitamins and minerals that play a key role in bone health.

Consuming it regularly may reduce the risk of osteoporosis. It contains mostly saturated fat, with a small amount of monounsaturated fatty acids. There is no clear evidence that the fat in yogurt is harmful to your health. In fact, it may benefit heart health 54 , Other studies have found yogurt intake to reduce the overall incidence of heart disease 55 , 56 , Furthermore, dairy products like yogurt have been shown to help reduce high blood pressure, which is a major risk factor for heart disease.

The effects seem to be most prominent in those already diagnosed with high blood pressure 58 , 59 , For starters, it is high in protein, which works along with calcium to increase levels of appetite-reducing hormones like peptide YY and GLP-1 Furthermore, several studies have found that yogurt consumption is associated with lower body weight, body fat percentage and waist circumference One review found that the intake of full-fat dairy products, including yogurt, may reduce the incidence of obesity.

This is contrary to what was previously believed about fat intake and weight gain Other studies have found that those who eat yogurt tend to eat better overall, compared to those who do not eat it.

This is partly due to its higher nutrient content, compared to its fairly low calorie content 64 , Yogurt is high in protein, which is very filling, and may improve your diet overall. Both of these aspects help with weight management. Some people need to be cautious with their yogurt intake, as it may cause adverse effects, especially in those with lactose intolerance or a milk allergy. Lactose intolerance occurs when the body lacks lactase, the enzyme needed to break down lactose, which is the sugar found in milk.

It leads to various digestive symptoms, such as abdominal pain and diarrhea, after consuming milk products. However, some people who are lactose intolerant may be able to tolerate it. This is because some of the lactose is broken down during production, and probiotics may assist with its digestion If you are lactose intolerant, it may be a matter of trial and error to determine if eating yogurt works for you.

Milk products contain casein and whey , which are proteins that some people are allergic to. In these cases, milk triggers a reaction that can range from hives and swelling to life-threatening anaphylaxis. Many types of yogurt contain high amounts added sugar , especially those labeled as low in fat.

Excess sugar intake is associated with several health problems, including diabetes and obesity 67 , 68 , Yogurt may have adverse effects for those with lactose intolerance or milk allergies. Many types also contain high amounts of added sugar, which may contribute to certain health conditions.

Plain, unsweetened varieties are best, since they contain minimal ingredients without any added sugar. Just make sure to stick with the recommended portion size. You should also look for yogurts that contain live and active cultures to ensure you get your fix of health-promoting probiotics. The best yogurts for your health contain few ingredients and no added sugar. Aim for a brand that contains probiotics.

It may help reduce the risk of some diseases, while also benefiting digestive health and weight control. However, make sure to choose your yogurt wisely. If you don't like it, you won't eat it, so find a brand that is not only good for you, but also one you look forward to eating.

Simple ingredients. Try to pick yogurts with the least amount of extra ingredients. Don't count bacterial cultures -- the label may list all, some or none of the bacteria in the product. That does not mean one yogurt is less healthy than another.

Frozen yogurt is not the same as traditional yogurt. Unlike traditional yogurt, it doesn't need to meet any specific government standards to call itself yogurt, and sometimes it's not actually yogurt at all. Some brands of frozen yogurt do contain live and active cultures. Surprisingly, freezing doesn't kill the live microbes, but it may essentially put them to sleep.

They wake up from their dormant state only after they thaw inside your body, according to the Natural Yogurt Association NYA. However, if a frozen yogurt does have live and active cultures, it will often have fewer of them than its refrigerated counterparts do.

As with traditional yogurt, some brands of frozen yogurt may meet this standard but opt not to go through the voluntary process to get the seal. In other instances, frozen yogurt may have no live, active cultures at all. Just like with regular yogurt, heat-treated yogurt kills the cultures. Or the maker may just stir live, active cultures into the recipe and skip the fermenting process used to make yogurt. The bottom line: When it comes to frozen yogurt, check the label carefully.

There may be some healthy ones out there, but in many cases that tasty tub of frozen yogurt is just another dessert. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Why is topical vitamin C important for skin health? Preventing preeclampsia may be as simple as taking an aspirin. Caring for an aging parent? Tips for enjoying holiday meals.