Improving the state of your gut health often comes down to what you eat on a daily basis. Regularly experiencing digestive issues, whether constipation, bloating, or diarrhea, can significantly disrupt your day, making dietary changes well worth the effort. Implementing more fiber-rich, probiotic, and prebiotic foods on a daily basis is a great starting point. And Greek yogurt, in particular, is one simple staple that could really move the needle forward.
"When you start eating Greek yogurt every day, you’re giving your gut a regular dose of fermented food," says Federica Amati, PhD, MPH, MSc, RNutr, Head Nutritionist at ZOE. "In a Stanford trial, people who worked up to around six servings of fermented food a day saw greater microbiome diversity and lower inflammatory markers. Starting your day with yogurt is a great way to start adding fermented foods to your day."
The bacteria used to make yogurt, most commonly Lactobacillus bulgaricus and Streptococcus thermophilus, help ferment milk and give yogurt its texture and tang. Some Greek yogurts also contain added probiotic strains, such as Bifidobacterium or Lactobacillus acidophilus, which can interact with the community of microbes already living in your gut.
"These bacteria don’t take up permanent residence in your gut. Instead, they pass through, helping to create a more favorable environment for beneficial resident microbes, support digestion, and produce compounds that may influence the gut lining and immune signaling," Amati explains.
Related: The #1 Fiber-Rich Breakfast Registered Dietitians Swear By for Better Gut Health
Does Greek Yogurt Support Gut Health?
Greek yogurt can be a useful part of a gut-supportive diet, but it won't magically fix your gut health all on its own. For most people, the bigger picture matters most. A gut-friendly diet is one that includes a wide variety of fiber-rich plant foods, such as vegetables, fruit, beans, lentils, whole grains, nuts and seeds, as well as fermented foods.
Choose plain Greek yogurt with live and active cultures, then think about what you add to it for greater gut health support. Pairing it with berries, oats, nuts, or seeds gives you protein, fiber, polyphenols, and other beneficial nutrients all in one bowl. Plain Greek yogurt is the best option for a daily habit, while flavored varieties tend to contain added sugars. Look for actual Greek yogurt rather than products labeled "Greek-style yogurt."
The combination of protein, healthy fats, and fiber will help keep you feeling full. Some people may notice improvements in digestion, including more regular bowel movements, improved stool consistency, and less bloating or constipation. Others may experience temporary bloating as their gut adjusts to a dietary change. As with any change to your diet, responses can vary from person to person.
Experts
- Federica Amati, PhD, MPH, MSc, RNutr, Head Nutritionist at ZOE
Sources
- Gut-microbiota-targeted diets modulate human immune status. Cell, 2021
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