What are probiotics?
Probiotics are live microorganisms, often referred to as 'good' or 'friendly' bacteria, which provide health benefits when consumed in sufficient quantities. Probiotics are known to improve or restore the gut microbiota.
Benefits of probiotic yogurt
- Digestive health: probiotics balance the gut microbiota, improve digestion and prevent problems such as constipation and diarrhea.
- Immune support: Healthy gut flora boosts the body's immune response.
- Nutrient absorption: probiotics increase the absorption of vitamins and minerals from food.
- Mental health: New research shows a link between gut health and mental health and may help with symptoms such as anxiety and depression.
Common probiotic strains found in yogurt:
- Lactobacillus acidophilus
- Bifidobacterium bifidum
- Lactobacillus casei
- Streptococcus thermophilus
- Lactobacillus bulgaricus
Probiotic-rich yogurt varieties:
- Greek yogurt: thick, creamy, high in protein, usually containing more than one strain of probiotics.
- Regular yogurt: traditional yogurt, not as thick as Greek yogurt, but rich in probiotics.
- Kefir: fermented milk drink with a pungent flavor, usually contains more probiotic strains.
- Non-dairy yogurts: made from plant-based milks such as almond, coconut and soy and can be enriched with probiotics.
How to choose a probiotic-rich yogurt
- Check the label: Look for yogurts with live or active cultures on the label.
- Minimal ingredients: choose yogurts with minimal added sugar or artificial ingredients to maximize health benefits.
- Plain yogurt: Choose plain yogurt and add fruit or sweeteners to reduce sugar intake.
- Fortified yogurts: Some yogurts are fortified with probiotics.
Include probiotic yogurts in your diet:
- Breakfast: Enjoy yogurt with granola, nuts and fresh fruit.
- Smoothie: Mix yogurt with fruit and vegetables for a nutritious drink.
- Snacks: Dip yogurt in vegetables or use it as a base for healthy dips.
- Cooking and baking: use yogurt instead of sour cream or mayonnaise to boost probiotic benefits.
Conclusion:
- Probiotic-rich yogurt is a delicious and convenient way to support gut health and overall wellbeing. When choosing yogurt, choose a yogurt that contains live, active bacterial cultures, has minimal added sugar and uses ingredients that match your dietary preferences.
