Yogurt is nutritious, containing protein, probiotics (beneficial bacteria), calcium, zinc, and B vitamins, all good for overall health. Fermented foods like yogurt also contain live microorganisms called probiotics. Probiotics play a role in supporting smooth digestion, preventing bloating, abdominal pain, and digestive disorders.

When buying yogurt, choose varieties with labels indicating "live cultures" or "probiotics." Probiotics are live microorganisms that do not survive heat exposure during pasteurization. Therefore, milk used for yogurt should be pasteurized before adding the bacterial cultures.

Greek yogurt contains double the protein of regular yogurt, though it has a slightly lower calcium content. Its processing removes whey, which reduces lactose and calcium levels while increasing protein concentration. This protein aids in gut lining recovery and balances microorganisms.

Yogurt is rich in beneficial bacteria and protein. Photo: Bui Thuy

Choose yogurt without added sugar or additives. Sugar, artificial colors, and artificial sweeteners can negatively impact health. While additives in yogurt may make it tastier and more appealing, they can promote gut inflammation, fostering the growth of harmful bacteria and causing digestive disorders.

Add fresh fruits and vegetables. Vegetables, aloe vera, and berries are rich in antioxidants, fiber, and beneficial nutrients. Adding whole, fresh foods to plain yogurt can increase bowel movements, reduce inflammation, and boost immunity. Prioritize some low-sugar fruits such as strawberries, grapes, mangoes, blueberries, and raspberries. You can also add nuts like walnuts, almonds, and macadamias for healthy omega-3 fats, which have anti-inflammatory effects. It is advisable to limit pre-mixed yogurts that already contain fruit, as they may have added sugar, artificial colors, and flavors.

Whole-fat yogurt helps reduce cholesterol in some pre-diabetic individuals. The fat in yogurt assists the body in absorbing fat-soluble vitamins such as A, D, E, and K. Whole-fat yogurt has a higher calorie count, so individuals on a diet should control their portions, avoiding excessive consumption at once, as it can lead to weight gain, fat accumulation, and negatively affect gut health.

By Anh Chi (Source: Very Well Health)