Maximize Yogurt’s Gut Health Benefits by Avoiding These Errors

Yogurt is widely recognized as a gut-friendly food, thanks to its probiotic content, which supports digestion and overall health. But not all yogurts are created equal some can actually work against your gut health goals.

When choosing yogurt, it's important to look beyond the label claims and focus on the ingredients and live cultures. Here are three common mistakes to avoid when picking a yogurt that truly benefits your gut.

1. Choosing Yogurt With Artificial Sweeteners

Many brands market their yogurts as "light" or "sugar-free," using artificial sweeteners like sucralose, saccharin, or stevia instead of sugar. While cutting back on sugar is generally a good idea, research suggests that some sugar substitutes may negatively impact gut bacteria.

• A January 2019 study in Advances in Nutrition found that artificial sweeteners can alter the gut microbiome, potentially leading to imbalances in beneficial bacteria.

• The long-term effects of non-nutritive sweeteners on gut health remain uncertain, but early research suggests they may contribute to digestive issues and metabolic changes.

Better Option: Choose plain or lightly sweetened yogurt made with real sugar, honey, or fruit. If you need more sweetness, add your own fresh berries or a drizzle of honey to control the amount.

2. Buying Yogurt With No or Limited Probiotics

Not all yogurts contain live and active cultures, which are the key to their gut health benefits. Some yogurts are heat-treated after fermentation, killing off beneficial probiotics.

• The FDA requires yogurt to contain at least two probiotic strains Lactobacillus bulgaricus and Streptococcus thermophilus.

• However, the quantity of probiotics varies widely among brands, and many do not disclose their colony-forming units (CFUs) on the label.

Better Option: Look for the "Live & Active Cultures" seal, which ensures at least 100 million probiotics per gram of yogurt. Avoid yogurts that list heat-treated cultures or do not specify live probiotics.

3. Eating Yogurt High in Added Sugar

Some yogurts contain more than 20 grams of added sugar per serving, which can contribute to weight gain, blood sugar spikes, and inflammation.

• The American Heart Association recommends that added sugar make up no more than 10% of daily calories.

• While the impact of added sugar on gut health is still debated, it’s best to limit excessive sugar intake for overall health benefits.

Better Option: Choose yogurt with 7 grams of added sugar or less per serving. Opt for plain yogurt and add your own fruit, nuts, or spices like cinnamon for natural sweetness.

The Bottom Line

Yogurt can be a powerful gut-friendly food but only if you’re choosing wisely. Stick to low-sugar, probiotic-rich options without artificial sweeteners to get the most benefits.

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