The Best Yogurt for Gut Health
When it comes to gut health, not all yogurts are equally beneficial.
You shouldn’t judge a book, or a yogurt, by its cover. Walk down the dairy aisle at your local grocery store and you’ll see plenty of packaging that makes big promises, including supporting gut health. The reality is yogurt does not support gut health by default — there are key nutritional elements required for yogurt to be a gut-healthy, probiotic food.
The best yogurt for gut health depends on the presence, strain, and quantity of live bacterial cultures. Knowing how to read the label on a brand of yogurt can ensure you’re making the right purchase.
TL;DR
The best yogurt for gut health contains live, active bacterial cultures and is light on additives such as sugar. Plain Greek yogurt, kefir, and skyr are reliable picks. As a rule of thumb, go for plain & unsweetened — flavored yogurts often contain unwanted additives that do nothing for your gut.
Key Takeaways
- The best yogurt for gut health has live bacterial cultures and few additives.
- Plain Greek yogurt, kefir, and Icelandic skyr are among your best options here.
- Flavored yogurts may have probiotics, but they come with sugar and other additives that may disrupt gut health.
- Getting a variety of probiotic strains is essential to developing a robust gut ecosystem.
What To Look For in a Gut-Healthy Yogurt
Yogurt is generally considered a “health food.” But not every yogurt you’ll find on the shelf at your local grocery store packs a meaningful dose of probiotics.
According to the National Institute of Health, probiotics are live microorganisms added to food via fermentation. These cultures, such as Lactobacillus or Streptococcus, help regulate your digestive ecosystem when consumed in sufficient quantities.
However: Yogurt is not probiotic by default. Probiotic yogurts may be marked by a “Live & Active Cultures” seal on the label, certified by the International Dairy Foods Association, denoting the presence of at least 100 million live cultures per gram.
Yogurt products without this seal or a similar disclaimer may not contain the probiotics you need in sufficient quantities. And “sufficient” matters — studies increasingly link probiotic diversity to better health outcomes in the gut.
What To Avoid
When shopping for gut-healthy yogurt options, you should prioritize the presence of probiotics above the absence of other harmful additives. That is, there’s nothing wrong with a fermented yogurt that also has added sugar. One does not cancel out the other.
That said, additives don’t improve gut health, and too much of things like added sugar can further disrupt your gut microbiome.
The Best Types of Yogurt for Your Gut
As with anything related to your diet, diversity is key. Different types of yogurt have unique nutritional profiles and, potentially, different probiotic strains as well.
Greek yogurt is the standard pick for a reason, especially if you opt for the plain or unflavored variety. Beyond delivering around 20 grams of protein per cup, you also get valuable probiotics. But be warned, some Greek yogurt brands are heat-treated after culturing, which kills the live bacteria — so make sure you’re looking for the Live & Active Cultures seal or similar.
Kefir takes things further. This yogurt is made by fermenting milk with kefir grains, yielding a wider variety of probiotic organisms than other yogurts. Kefir is also a great pick for anyone with a level of lactose intolerance.
Skyr, originally from Iceland, is an extra-thick yogurt. The straining process yields more protein than Greek yogurt while remaining relatively low in both fat and sugar.
Plain yogurt, if unstrained, is another possible pick. It’s generally thinner than the other yogurts for gut health on this list, and has less protein, but the plain varieties do come with live bacterial cultures. If you’re looking for a budget-friendly option, plain probiotic yogurt is almost always cheaper than Greek yogurt, kefir, or skyr.
Plant-based yogurts can work in a pinch, too. These alternatives are made from almond, oat, coconut, or soy milks, making them another option for anyone who can’t do dairy. It’s worth pointing out that plant-based yogurts don’t have the robust clinical support that dairy-based yogurt does. Check the label closely for specifics on how they’re cultured.
How to Get the Most Gut Benefit
- Buy plain, and flavor it yourself at home. Additives and flavors jack up the price tag without making it any more beneficial for your gut. You can add fruits, nuts, honey, or cinnamon for taste while saving money at the same time.
- Pair with fiber for satiety. Oats, berries, or ground flax seed are stellar picks, while also assisting with digestive health.
- Make it consistent. A single “dose” of probiotic yogurt won’t change your gut health overnight. Regular intake over weeks and months is how you meaningfully change your gut health.
Frequently Asked Questions
The best yogurts for gut health are plain Greek yogurt, kefir, and Icelandic skyr (if you can find it). Each option has live, active cultures and limited additives, like sugar.
Yes, Greek yogurt is good for your gut provided it contains sufficient amounts of probiotics and isn’t heavily sweetened. As a bonus, Greek yogurt is also high in protein, but the gut gains come specifically from the bacteria.
Kefir is not necessarily better for gut health than regular yogurt. That said, kefir typically contains wider varieties of valuable bacterial strains than other yogurt.
Neither. The presence of additives and flavorings don’t cancel out the probiotic material directly. However, many flavored yogurts carry enough added sugars that it may separately disrupt your gut.
Bottom Line on the Best Yogurt for Gut Health
When it comes to yogurt and gut health, the plainer the better. If you’re consuming yogurt for the digestive benefits, and not as a tasty snack, the extra additives and sugars found in most brands aren’t doing you any favors. Plain Greek yogurt, kefir, and skyr check the boxes that need to be checked for a healthy and resilient gut.
Experts Who Contributed / Medical Review Byline
- Jake Dickson BS-EXS, NASM-CPT, wrote this article.
- Lauren Keary, NASM-CNC, reviewed this article for accuracy.
