Ravensong Poetry And Writing Blog by Donovan Baldwin

What Makes Yogurt a Good Source of Probiotics?

• Fermentation Process: Yogurt is made by fermenting milk with specific live bacteria cultures, primarily Lactobacillus bulgaricus and Streptococcus thermophilus.¹ These bacteria convert the lactose (milk sugar) into lactic acid, which gives yogurt its characteristic tangy flavor and thick texture.²

• Live Microorganisms: True probiotic benefits come from live and active bacteria.³ These beneficial microbes can contribute to a healthy gut microbiome, which is linked to various aspects of health, including digestion, immunity, and even mood.⁴

• Nutrient-Dense: Beyond probiotics, yogurt is a nutritious food, providing protein, calcium, B vitamins (especially B12 and riboflavin), phosphorus, potassium, and sometimes fortified with vitamin D.⁵

Important Considerations – Not All Yogurts Are Equal:

• "Live and Active Cultures" Seal: This is the most crucial thing to look for on the label. This seal, often from the National Yogurt Association, indicates that the yogurt contains a significant amount of live and active bacteria at the time of manufacture.⁶

• Heat Treatment: Some yogurts, especially those that are shelf-stable or have a very long shelf life, may undergo heat treatment (pasteurization) after fermentation.⁷ This process kills the beneficial live bacteria, effectively negating their probiotic benefits. Avoid yogurts that state they are "heat-treated after culturing."

• Specific Strains Listed: While Lactobacillus bulgaricus and Streptococcus thermophilus are the starter cultures for all yogurt, many brands add additional probiotic strains like Lactobacillus acidophilus, Bifidobacterium bifidum, Lactobacillus casei, etc., which are often associated with specific health benefits. The more strains, the greater the diversity of probiotics you might be getting.

• Sugar Content: Many commercial yogurts, especially flavored ones, can be very high in added sugar.⁸ Excessive sugar can actually counteract the benefits of probiotics by feeding less desirable bacteria in the gut.⁹ Opt for plain, unsweetened yogurt and add your own fruit for sweetness if desired.

• "Probiotic" vs. "Live Cultures": While all yogurts contain "live cultures" for fermentation, only those that contain specific strains that have been shown to provide a health benefit when consumed in adequate amounts are truly "probiotic" yogurts. Look for the word "probiotic" on the label.

• Types of Yogurt:

  • Greek yogurt is often a good source of probiotics and also higher in protein than regular yogurt.¹⁰

  • Kefir is a fermented milk drink that is similar to yogurt but typically contains an even wider variety of probiotic bacteria and yeasts, making it a very potent probiotic source.¹¹

  • Dairy-free yogurts (almond, coconut, soy, oat-based) can also contain probiotics, but you'll need to check the label carefully to ensure they have "live and active cultures," as some may be heat-treated. They may also vary in other nutrient content.

In summary, for yogurt to be a good source of probiotics, always check the label for "live and active cultures" and ideally, look for low-sugar, plain varieties with specific probiotic strains listed.

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About Shaklee Optiflora® Prebiotic Probiotic Complex