What Happens to Your Gut When You Eat Yogurt Every Day

Reviewed by nutritionist Kelly Plowe, MS, RD

Main points

• Consuming yogurt containing live and active cultures can enhance intestinal bacterial diversity and support digestion.

• Choose plain, unsweetened yogurt and pair it with fiber-rich foods like fruits and nuts.

• People who are sensitive to lactose, added sugar, or artificial sweeteners should choose yogurt with caution.

Yogurt is a nutrient-dense fermented food that is often packed with gut-supporting probiotics, but do you know what actually happens when you make it a daily habit to eat yogurt? Depending on the type of yogurt you scoop into your breakfast bowl each morning, yogurt can improve digestion and support a gut microbiome rich in a variety of healthy bacteria.

But not all yogurt has the same benefits, and some may even cause uncomfortable symptoms. Here, a registered dietitian breaks down how eating yogurt every day affects your gut—good and (sometimes) bad—and offers tips on how to eat yogurt to improve gut health.

How yogurt benefits your gut health

Helps promote a more diverse gut microbiome

The gut microbiome is home to trillions of microorganisms that support many different aspects of health. Consuming yogurt containing live and active cultures feeds the good bacteria and increases the diversity of beneficial bacteria within your gut microbiome. Its positive effects may extend far beyond the digestive system, supporting brain health and the immune system.

“Research shows that the presence of many different types of microbes in the gut can reduce some markers of inflammation, thereby lowering the risk of diabetes, cancer, and heart disease,” says Kim Kulp, RDN.

Support intestinal lining

Yogurt with live cultures helps beneficial bacteria colonize your gut, supporting a healthy, strong gut lining. “Yogurt has been shown to protect the lining of the intestines,” Kulp says. “This protective barrier prevents harmful substances from entering the body, which can cause inflammation.”

May improve constipation symptoms

If you have trouble having a bowel movement, research suggests yogurt may help. Some yogurts contain gut-healthy probiotics that can support digestive health and even improve constipation symptoms. “Eating yogurt regularly can help promote regular bowel movements,” says registered dietitian Ashley Oswald.

In one study, people who ate yogurt supplemented with seven different probiotic strains daily for four weeks experienced significant improvements in constipation symptoms. Other studies have found that consuming fermented dairy products can improve constipation and other gastrointestinal symptoms, such as abdominal pain and gas.

“While the bacteria in yogurt don’t live permanently in the gut, regular consumption can still provide meaningful digestive benefits as they pass through the intestines,” says Oswald. More high-quality research is needed to better understand how the probiotics in yogurt reduce constipation and which specific probiotic strains are most effective.

Eating yogurt every day may cause intestinal problems

Despite its health benefits, yogurt isn’t the best choice for everyone. If you experience uncomfortable symptoms every time you eat yogurt, it’s best not to eat yogurt or consult a health care professional.

People with lactose intolerance may experience symptoms such as gas, bloating, or diarrhea after eating yogurt that is high in lactose. One thing to remember is that all dairy products have different levels of lactose, and yogurt has less lactose than milk. Some people with lactose intolerance find that they can eat yogurt without problems, while others may want to eat lactose-free or plant-based yogurt.

Flavored yogurts with large amounts of added sugar or sugar alcohols can also cause problems for some people. “Sometimes too much sugar can be stomach-wrenching and detrimental to healthy blood sugar,” says Amanda Sauceda, MS, RDN. But be careful about choosing yogurt substitutes that contain artificial sweeteners. Just like added sugar, some artificial sweeteners can cause gastrointestinal symptoms such as gas, bloating, and upset stomach.

How to choose the most gut-friendly yogurt

• Check labels for live and active cultures: This suggests that yogurt contains strains of beneficial bacteria that support good gut health. “To make sure your yogurt contains the beneficial gut bacteria you’re looking for, check two things on the label: It lists the strains of bacteria present, and it contains live and active cultures,” Soda says.

• Watch out for added sugars and additives: If you can, choose plain (Greek-style) yogurt with minimal or no added sugar. “Don’t forget that yogurt naturally contains sugar from lactose, and that’s OK,” Soda says. “Added sugar can cause health problems.”

Tips for enjoying yogurt to boost gut health

• Pair with high-fiber foods like fruits, vegetables and nuts: “Try substituting yogurt for the sour cream in your favorite dip, then scoop it up with a variety of crunchy veggies,” says Culp. “If you have a sweet tooth, start with unflavored yogurt and then add fruits and nuts.”

• Choose unsweetened yogurt: If you like a little sweetness, add a little honey or maple syrup. “The added sugar you add yourself is much less than what you buy already has added sugar,” Culp says.

• Eat yogurt regularly: Consistency seems to be more important than quantity when it comes to gut health. “Daily small amounts tend to be more beneficial than occasional large amounts,” says Oswald. “Probiotics don’t stick to the gut long-term, so consistent intake is critical.”

• Remember, you can Eat yogurt any time of the day: “If you’re worried about when is the best time to eat yogurt, know that it doesn’t matter as much as making it a regular part of your diet,” Soda says.

• Start small and work your way up to: “If someone is new to yogurt or probiotics, starting slowly and gradually increasing the dose can help minimize digestive symptoms,” says Oswald.

Our expert opinion

Regular consumption of yogurt containing live and active cultures may provide a host of gut health benefits, from boosting beneficial gut bacteria to supporting the gut lining and potentially reducing gastrointestinal symptoms like constipation. For best results, choose plain, unsweetened yogurt and pair it with fiber-rich foods like fruits and nuts. If you are sensitive to lactose, added sugar, or artificial sweeteners, be sure to listen to your body and be especially careful about the type of yogurt you choose.

Read the original article on EatWell