Eating yogurt every day: Healthy for the intestines – or even bad?
This is what happens in your body when you eat yogurt every day
Yogurt is considered healthy – it provides valuable nutrients and can balance the intestinal flora. But is it really recommended to eat yogurt every day?
Whether pure, in muesli or as a snack in between: yogurt has long since gained a permanent place in many menus. Natural yogurt is one of the most healthy foods. But where the bacterial cultures are healthy, hidden sugar and lactose can also lead to health problems in some. In this guide, you will learn what yogurt does to the body – and when it can become too much.
What’s in yogurt
It is produced by the fermentation of milk with special lactic acid bacteria, including usually Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria convert the milk sugar (lactose) into lactic acid – this gives the it its typical acidity and creamy consistency.
Natural yogurt, in particular, contains numerous valuable nutrients, including:
- Calcium: are important for teeth, bones and muscle function
- Phosphorus and potassium: are essential for metabolism and nerve function
- Vitamin B2 and B12: support cell function and blood formation
- Protein: contributes to satiety and the maintenance of muscle mass
- Probiotics: these live lactic acid bacteria can have a positive effect on the intestinal flora
Probiotic yogurts in particular, i.e. those with additional health-promoting bacterial strains such as Lactobacillus acidophilus or Bifidobacterium, are considered particularly beneficial for intestinal health. You can read more about this here.
Health Benefits of Yogurt
Regular or even daily consumption can have positive effects on various areas of health. These include:
- Healthy gut, strong immune system
The probiotics promote the balance of the intestinal flora. Since around 70 percent of the immune system is located in the intestines, a healthy gut flora can strengthen the body’s defenses and reduce inflammation.
- Protection against diseases
Studies show that regular consumption may be linked to a lower risk of Type 2 diabetes, high blood pressure, and cardiovascular diseases. Yogurt is also helpful for bone health thanks to its calcium and vitamin D content.
- Support for weight loss
Natural ones are quite filling and contains relatively few calories – as long as you opt for unsweetened varieties. The protein content contributes to long-lasting satiety and can help with muscle building.
- Good for skin and metabolism
Zinc, vitamin B2, and B12 support the skin, hair, nails, and energy metabolism.
You should be aware of these disadvantages
As healthy one can be – not every variety in the refrigerated section is good for the body. yogurts labeled Fruit, drinking, or “children’s” often contain large amounts of sugar, flavorings, and additives. Those who consume such products daily quickly ingest unnecessary calories, which in the long term increases the risk of obesity and metabolic diseases.
Also, these groups should be cautious:
- People with lactose intolerance: They are sensitive to lactose – natural yogurt contains less lactose than milk but is not completely lactose-free. Special lactose-free products are the better choice here.
- Sensitive stomach: In some people, lactic acid bacteria can lead to flatulence or abdominal pain – especially if the intestines are already irritated.
- Vegan: It is possible to use alternatives such as soy, almond, or coconut yogurt – but these do not automatically contain probiotics or calcium and must therefore be chosen consciously.
Yogurt every day: Is it really healthy?
The German Nutrition Society (DGE) recommends two servings of milk and dairy products a day – such as a glass of milk and a cup of up to 150 to 200 grams. It is best to use natural yogurt with a maximum of 1.5% fat, without added sugar.
Tip
Pay attention to the list of ingredients. The shorter and more natural, the better.
If you don’t want to eat every day, you can also plan a serving every other day – in combination with other calcium-rich foods such as cheese, broccoli, or kale.
Healthy yogurt variants at a glance
Not every one in the supermarket is automatically healthy – here you can find out what you should look out for and which variants are particularly recommended:
Result
Eating yogurt every day can bring many health benefits – especially for the gut, bones, and immune system. Provided that you reach for unsweetened natural yogurt and not heavily processed variants. For most people, a daily serving is well tolerated and healthy. Those who suffer from lactose intolerance or are sensitive to dairy products can choose lactose-free alternatives.
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