Does Yogurt Help With Digestion?

Although the term “fermented milk” doesn’t sound too appetizing, you have likely consumed it many times in your life.

Better known as yogurt, fermented milk products have been consumed in cultures around the world for millennia—and we now know they have immense benefits to human health.

One of the leading benefits of yogurt is that it helps with digestion, reduces constipation and bloating, improves the gut microbiome, and alleviates certain digestive disorders.

Keep reading to learn about these benefits, why you should stock your fridge with this gut-healthy staple, and which types of yogurts are the best for digestion.

Is Yogurt Good for Digestion?

The short answer is yes, yogurt is very good for digestion—especially plain, unsweetened yogurt. Let’s take a look at some of the digestive woes that yogurt may benefit.

Yogurt Has Probiotic Bacteria

To be called yogurt, heated milk must be cultured (fermented) with bacteria called Lactobacillus delbrueckii subsp: bulgaricus (often referred to as just “Lactobacillus bulgaricus”) and Streptococcus thermophilus. 

These are lactic acid-producing bacteria that convert the lactose sugar in milk into lactic acid, thickening the milk and giving yogurt its tangy flavor.¹ These lactic acid-producing bacteria (LAB) are probiotics that benefit the gut microbiome.² 

An unhealthy gut microbiome—a state known as dysbiosis—can lead to both digestive and non-digestive side effects, including bloating, constipation, diarrhea, poor immune system health, mental health conditions, and skin disorders.

Research has shown that the healthy bacteria in yogurt can survive transit throughout the digestive tract, suggesting that they don’t get killed off in the stomach and can benefit gut health.³ However, survival rates can vary from person to person and from strain to strain of bacteria.

Some of the ways that the probiotic bacteria found in yogurt support gut health include:

• Helping you to digest food
• Enhancing nutrient absorption
• Protecting you from harmful bacteria and pathogens
• Strengthening the integrity of the intestinal barrier (a cause of leaky gut when dysfunctional)⁴
• Supporting the gut-immune axis

However, it’s important to note that not all yogurt contains probiotic bacteria when you purchase it. Some brands pasteurize their yogurt after fermentation, killing off probiotics. Look for “Contains live and active cultures” on the yogurt label.

Some other yogurt brands may add other probiotic bacteria, such as Bifidobacterium and Lactobacillus acidophilus.Certain types of yogurt and fermented dairy—including probiotic yogurts (like Coconut Cult), Skyr (Icelandic strained yogurt), and kefir (which is like a more liquid and drinkable yogurt)—are thought to have the most live probiotics.

Yogurt May Help With Digestive Symptoms

The probiotics in yogurt have been found to help digestive symptoms like constipation and diarrhea, although this may not be true for everybody. 

In a meta-analysis of two randomized controlled trials, researchers found that yogurt consumption reduced the risk of antibiotic-associated diarrhea, although they noted that the studies’ methodological quality was subpar.⁵

Yogurt may particularly benefit infants and children with diarrheal diseases, as seen in this systematic review.⁶

Some people also report reduced bloating after eating yogurt, although clinical research has not studied this. 

However, yogurt may worsen digestive symptoms in others, especially if they are sensitive to dairy. Although the bacteria in yogurt can help with lactose tolerance, it may not be enough for those who are ultra-sensitive or intolerant.

Yogurt May Help With Digestive Disorders

Some research has suggested that yogurt may help with certain digestive disorders, including: ⁶

• Irritable bowel syndrome (IBS): IBS can be diarrhea- or constipation-dominant (or vary between the two), and its etiology is often unclear. Yogurt may help with some symptoms, but it’s highly individualized, and people with dairy sensitivities may see worsening symptoms.⁶ 
• Inflammatory bowel disease (IBD): Yogurt’s high ​​probiotic levels and ability to strengthen the intestinal barrier may help with IBD symptoms. It may also reduce gut inflammation and modulate the gut-immune relationship.⁶
• Gut infections: Pathogenic bacteria like H. pylori can cause abdominal pain, ulcers, diarrhea, and other digestive symptoms, and the probiotics in yogurt may prevent or ameliorate these symptoms.⁶

Yogurt Is Better for Lactose Intolerant People

Although dairy yogurt contains the natural milk sugar lactose, many people with lactose intolerance can comfortably consume it without digestive symptoms.

This is because the lactic acid-producing bacteria “eat” some of the lactose in yogurt, partially breaking down the lactose before it reaches the intestines, making it easier to digest. 

As the authors of one older paper published in the New England Journal of Medicine state, “This autodigesting feature makes yogurt a well-tolerated source of milk for lactase-deficient persons and may explain the widespread consumption of yogurt by lactase-deficient population groups.”⁷

Greek yogurt and Skyr have even less lactose than regular yogurt due to the additional straining process, which removes more lactose.

Which Yogurt Is Best for Digestion?

If you have lactose intolerance or are sensitive to lactose, unsweetened Greek yogurt or Skyr is likely your best choice for healthy digestion due to its lower lactose levels. 

In all cases, choosing plain yogurt without added sugar (or with minimal amounts, such as approximately 5 grams of added sugar per serving or less) will be more beneficial for your gut health than sugar-laden yogurt. Similarly, artificial sweeteners are also not recommended for digestive health, as many can make gut symptoms worse. 

Many commercial yogurt brands also contain additives, gums, or fillers that can be detrimental to gut health. Look at the ingredient list of your yogurt—a plain yogurt should contain minimal ingredients of just cultured pasteurized milk and live active cultures.

Pairing your yogurt with fruit can be a beneficial combination, as this study pointed out that the prebiotic fibers in many fruits will act synergistically with the yogurt’s probiotic bacteria, allowing them to survive and thrive in your gut.⁸

Greek yogurt and Skyr have a lot more protein than regular yogurt, but plain regular yogurt has a milder and more appealing texture to many. Higher-fat yogurts tend to be more filling and can help with weight management, as long as you are not overconsuming them.

Overall, the healthiest fermented dairy choices for digestion include plain unsweetened Greek yogurt, Skyr, regular yogurt, or kefir.

Does Yogurt Help With Digestion FAQs