Lifting the lid on yoghurt's hidden health benefits (2024)

Yoghurt - in particular Greek yoghurt - is widely recognised as a health food due to its beneficial nutrients and probiotics. It is a versatile ingredient that can be added to a variety of wholesome meals. Eaten by millions across the globe, yoghurt is a fermented food made by mixing milk with live bacteria (probiotics). This good bacteria transforms the milk's natural sugar (lactose) into lactic acid which thickens the milk, giving yoghurt its distinctive texture and tangy flavour. Because of these popular wellness benefits, consumer demand for yoghurt is higher than ever¹.

Health benefits of natural yoghurt

Today's yoghurt aisle offers a variety of flavours and ingredients. But what are the health benefits of natural yoghurt?

Reema Pillai is a private dietitian based in London at Dietitian Fit. She explains that yoghurt provides vital nutrients such as protein, vitamin B12, calcium and potassium. Because it is a fermented food, it's also a good source of probiotics. These support the diversity and population of our healthy gut bacteria, which improve digestive health and immunity.

Probiotics

Packed with probiotics, natural yoghurt contains good bacteria that improve digestion and boost your immune system.

Calcium

Yoghurt is a good source of calcium² - a mineral the body needs to keep our bones strong. Calcium is also essential for muscle movement, blood circulation, hormone release and for keeping the nervous system working.

Vitamins

Dairy yoghurt is full of vitamin B12 (riboflavin). This type of vitamin helps convert food to energy, boosts our metabolism and keeps cells functioning. Many yoghurts are also enriched with vitamin D, which is crucial for bone health³.

Potassium

Yoghurt is rich in potassium⁴ - a mineral that balances fluids, supports nerve function and regulates blood pressure.

Protein

Protein is made up of amino acids that help with muscle and bone repair.Eating yoghurt can boost your protein intake - especially Greek yoghurt which is even higher in protein⁵.

Studies show that natural forms of yoghurt can boost gut health, strengthen your immune system, and even help in managing conditions like osteoporosis, heart disease, and diabetes⁶. However, not all yoghurts are healthy - despite what it says on the pot.

Pillai says: "Some yoghurts are marketed as being low fat or fat-free, and although they are lower in calories, they often contain added sugars or sweeteners to replace the flavour of removing the fat.

"Any flavoured yoghurt is likely to be sweetened using sugar, or a form of sweetener, so it is important to check these flavoured yoghurts before buying."

Which yoghurts are good for you?

When it comes to choosing yoghurt, it's important to go for those containing good bacteria. Pillai suggests checking that the label contains phrases such as 'live' and 'active' cultures, or includes the names of certain bacteria in the ingredient list.

The most popular are bacteria known as:

• Lactobacillus.

• Streptococcus.

• Bifidobacterium.

She adds: "These bacteria are known to provide healthful effects, and can be found in many yoghurts such as Greek and Icelandic yoghurts, as well as kefir."

"Yoghurt is safe for the majority of people to consume," says Pillai. "But therearea small number of people with lactose intolerance or even an allergy to cow's milk."

If you're lactose intolerant, studies show that the friendly bacteria found in yoghurt actually help break down some of the lactose, making it easier to digest than other dairy foods¹³. However, it's still a good idea to start with a small amount of yoghurt, see how you get on and stop if you feel uncomfortable.

If you have a cow's milk allergy, you should not eat yoghurt as it’s primarily a dairy product. People with milk allergies may have a severe reaction to eating even a small amount of yoghurt.

Plant-Based Yoghurts

Pillai suggests that someone with a cow's milk protein allergy can opt for a plant-based yoghurt alternative, such as soy yoghurt.

"Many of these plant-based alternatives have had bacterial cultures added to them," she says. "So they can still be beneficial for our overall health. However, it is important to look for these plant-based yoghurt alternatives that have not been heat treated, as this will otherwise kill the bacteria present in these foods."

Natural yoghurt is an excellent source of good bacteria, protein, calcium, vitamins and minerals. It can support gut health and contribute towards the healthy function of the body.However, as Pillai warns, not all yoghurts are created equal.

Make your own yoghurt

If you're unsure about which supermarket yoghurt to choose, why not make your own?

Easy yoghurt recipe

Pillai recommends that a quick and easy way to add yoghurt into your diet, is to make yoghurt bowls. These could be as a breakfast, a snack or even a dessert:

1. Put 2-3 tablespoons of a live yoghurt in a bowl.

2. Top with some fruit such as sliced banana and a handful of berries.

3. Add in 30g of mixed unsalted nuts or seeds like pumpkin seeds.

4. Enjoy.

And here's a simple slow cooker recipe for making healthy, natural yoghurt that's free of sugars and artificial ingredients.

1. Statista: Yogurt - Worldwide

2. Smith et al: Absorption of calcium from milk and yogurt

3. Clin Nurt et al: Yogurt: role in healthy and active aging

4. Freitas: Chapter 24 - The Benefits of Yogurt, Cultures, and Fermentation

5. Uduwerella et al: Minimising generation of acid whey during Greek yoghurt manufacturing

6. Hadjimbei et all: Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential

7. Wan et al: Strategies for lowering the added sugar in yogurts

8. Nurt et al: Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials

9. Moore et al: Evaluation of the nutrient content of yogurts: a comprehensive survey of yogurt products in the major UK supermarkets

10. Prasanna et al: Chapter 9-Potential Applications of Prebiotics to Yogurt and Impact on Health

11. Davani-Davari et al: Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications

12. Tripathi et al: Probiotic functional foods: Survival of probiotics during processing and storage

13. Savaiano: Lactose digestion from yogurt: mechanism and relevance

• Next review due: 12 May 2027

• 12 May 2024 | Originally published

  Authored by:

  Victoria Raw

  Peer reviewed by

  Dr Krishna Vakharia, MRCGP