The Best Yogurt for Gut Health, According to RDs

Yogurt has long been praised for its many health benefits, especially for gut health. It’s a good source of probiotics – the ‘good’ bacteria that help promote digestive health.

What Makes Yogurt Good for Your Gut?

The live active cultures (probiotics) in yogurt help:

Improve lactose digestion for those with dairy sensitivities
Crowd out bad bacteria and support immune health
Reduce diarrhea caused by antibiotics
Improve symptoms of irritable bowel syndrome (IBS)

Choosing the Best Yogurt for Gut Health

Not all yogurts are created equal when it comes to gut health. Here’s what dietitians recommend looking for:

Live and active cultures: Check the label to ensure it contains probiotics like Lactobacillus and Bifidobacteria. Avoid yogurts labeled ‘pasteurized’ as the heat process kills off beneficial bacteria.
Minimal added sugars: Too much added sugar feeds harmful gut bacteria. Choose unsweetened varieties or those containing fresh fruit.
Low fat content: Too much fat can trigger digestive issues in those with sensitive stomachs. Stick to low-fat or nonfat varieties.

The 5 Best Yogurts for Gut Health

Based on the above criteria, here are dietitian-recommended picks for the top gut-healthy yogurts:

Siggi’s Skyr: This Icelandic-style strained yogurt is high in protein with minimal added sugars.
Fage Greek Yogurt: An excellent source of gut-friendly probiotics in a classic Greek yogurt style.
YQ by Yoplait: Features an ultra-filtered milk process that makes it 99% lactose-free.
Nancy’s Organic Yogurt: Made from organic milk and contains a variety of probiotic cultures.
Stonyfield Organic Yogurt: Diverse mix of probiotics and made from organic, GMO-free ingredients.

Tips for Adding Yogurt to Your Diet

Getting your daily dose of probiotics is easy when you make yogurt part of your balanced diet. Here are simple suggestions for working it in:

Top your morning oatmeal with fresh fruit and yogurt for a probiotic-packed breakfast.
Swap mayo or sour cream for yogurt in dishes like chicken or tuna salad.
Blend probiotic yogurt into smoothies instead of ice cream or milk.
Mix into dressings, dips and spreads for an extra dose of gut-loving goodness.
Enjoy a small container as an afternoon snack between meals.

FAQs

1. Is Greek yogurt or regular yogurt better for gut health?

Both regular and Greek yogurt contain gut-friendly live active cultures. Greek offers more protein, while regular varieties have slightly more probiotics. Choose whichever you enjoy and tolerate best.

2. How much yogurt should you eat a day for probiotics?

Aim for 5-6 ounces of probiotic-rich yogurt daily, which provides at least 1 billion colony forming units (CFUs) of probiotics. Spread out your consumption for maximum gut benefits.

3. Is yogurt bad for your gut?

Yogurt is generally quite good for gut health. However, some find dairy worsens digestive issues like bloating or stomach pain. Discontinue yogurt if you have negative reactions.

4. What’s the healthiest yogurt to buy?

The healthiest varieties contain live active cultures, minimal sweeteners, and organic or GMO-free ingredients. Top picks include Siggi’s Skyr, Fage Greek, Nancy’s Organic, Stonyfield Organic, and YQ by Yoplait.

5. Can yogurt help you poop?

Yes, yogurt acts as a natural laxative thanks to its probiotics stimulating gut motility. It may soften stools and improve regularity, especially varieties containing the probiotic Bifidobacterium.