- Eating yogurt with live and active cultures can boost gut bacteria diversity and support digestion.
- Opt for plain, unsweetened yogurt and pair it with fiber-rich foods like fruits and nuts.
- People sensitive to lactose, added sugars or artificial sweeteners should choose yogurt carefully.
Yogurt is a nutritious fermented food that’s often packed with gut-supporting probiotics, but do you know what actually happens when you make a habit of eating it every day? Depending on which type you spoon into your breakfast bowl each morning, yogurt can improve digestion and support a gut microbiome that’s loaded with a diverse array of healthy bacteria.
But not all yogurt offers the same benefits—some may even trigger uncomfortable symptoms. Here, registered dietitians break down how eating yogurt every day affects your gut—the good and the (sometimes) bad—and offer tips on how to eat yogurt for better gut health.
How Yogurt Can Benefit 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. Eating yogurt with live and active cultures can feed good bacteria and increase the diversity of beneficial bacteria within the gut microbiome. The positive effects may extend far beyond the digestive system to support brain health and the immune system.
“Research has shown that having many different types of microbes in the gut can reduce some markers of inflammation that may reduce the risk of diabetes, cancer and heart disease,” says Kim Kulp, RDN.
Supports the Lining of the Intestines
Yogurt that contains live and active cultures helps beneficial bacteria thrive in your gut, which subsequently may support a healthy and strong intestinal lining. “Yogurt has been shown to protect the lining of the intestines,” Kulp says. “This protective barrier keeps damaging substances from entering the body, which can lead to inflammation.”
May Improve Constipation Symptoms
If you’re struggling to poop, research suggests yogurt may help. Some yogurt contains gut-healthy probiotics that support digestive health and may even improve constipation symptoms. “Eating yogurt regularly can help promote regular bowel movements,” says Ashley Oswald, RDN.
In one study, people who ate yogurt supplemented with seven different probiotic strains each day for four weeks experienced a significant improvement in constipation symptoms. Other research has found that eating fermented dairy improves constipation and other gastrointestinal symptoms like abdominal pain and gas.
“While the bacteria in yogurt do not permanently live in the gut, regular intake can still offer meaningful digestive benefits as they pass through,” Oswald says. More high-quality research is needed to better understand how probiotics in yogurt may reduce constipation and which specific probiotic strains are most effective.
When Eating Yogurt Every Day May Cause Gut Issues
Despite yogurt’s health benefits, it isn’t the best choice for everyone. If you experience uncomfortable symptoms every time you eat yogurt, it may be best to skip it or speak with a healthcare professional.
People who have lactose intolerance may experience symptoms like gas, bloating, or diarrhea after eating yogurt that’s high in lactose. One thing to keep in mind is that all dairy products aren’t the same when it comes to lactose—yogurt contains less lactose than milk. Some people with lactose intolerance find they can eat yogurt without any issues, while others may want to eat lactose-free dairy yogurt or a plant-based yogurt.
Flavored yogurts with lots of added sugars or sugar alcohols can also cause issues for some people. “Sometimes too much sugar can make people’s stomachs hurt as well as not being ideal for a healthy blood sugar,” says Amanda Sauceda, M.S., RDN. But be careful about reaching for yogurt with artificial sweeteners as an alternative. Much like added sugars, some artificial sweeteners can contribute to gastrointestinal symptoms like gas, bloating and an upset stomach.
How to Choose the Most Gut-Friendly Yogurt
- Check the label for live and active cultures: This indicates that the yogurt contains strains of beneficial bacteria that support good gut health. “To make sure that your yogurt has the good gut bacteria you’re looking for, check the label for two things: that it lists which bacteria strains are present and that it has live and active cultures,” Sauceda says.
- Keep an eye out for added sugars and additives: If you can, choose plain strained (Greek-style) yogurt with minimal or no added sugars. “Don’t forget that yogurt naturally has sugar, from the lactose, and that’s okay,” Sauceda says. “Added sugars are the ones linked to health problems.”
Tips to Enjoy Yogurt for Better Gut Health
- Pair it with high-fiber foods like fruits, veggies and nuts: “Try swapping yogurt for sour cream in your favorite dip, and scoop it up with a variety of crunchy veggies,” Kulp says. “If you prefer something sweet, start with unflavored yogurt and add fruit and nuts.”
- Choose unsweetened yogurt: If you prefer a hint of sweetness, add a touch of honey or maple syrup. “What you add on your own will have far less sugar than what you buy already sweetened,” Kulp says.
- Eat yogurt regularly: Consistency appears to be more important than quantity for your gut health. “Small, daily servings tend to be more beneficial than eating large amounts occasionally,” Oswald says. “Probiotics don’t tend to adhere to the gut long-term, so consistent intake is really key.”
- Remember that you can eat yogurt any time of day: “If you’re concerned about when the best time to eat yogurt is, know that it doesn’t matter as much as making it a regular part of your diet,” Sauceda says.
- Start small and ease your way in: “If someone is new to yogurt or probiotics, starting slowly and increasing gradually can help minimize digestive symptoms,” Oswald says.
Our Expert Take
Regularly eating yogurt with live and active cultures may offer many gut-healthy benefits, from boosting beneficial gut bacteria to supporting the intestinal lining and possibly reducing gastrointestinal symptoms such as constipation. For the best results, choose plain, unsweetened yogurt and pair it with fiber-rich foods like fruit and nuts. Be sure to listen to your body—and be extra cautious about the type of yogurt you choose if you’re sensitive to lactose, added sugars or artificial sweeteners.
