It’s no secret that fermented foods are important for your gut health, but that doesn’t mean that you need to go out and buy fancy, expensive “superfoods” that are often difficult to find and (let’s be honest) don’t always taste amazing.
Instead, you could just add a scoop of good old plain yoghurt to your meals. Here is everything you need to know about yoghurt, and its health benefits, in a nutshell:
Why is yoghurt good for your gut?
Yoghurt production involves the fermentation of milk using beneficial bacteria, Lactobacillus bulgaricus and Streptococcus thermophilus, which are referred to as live cultures. Also known as “friendly bacteria” these micro-organisms are the mainstay of your gut health, underpinning immune function and affecting your mood. The probiotic effect of yoghurt also aids digestion.
Can I eat yoghurt if I’m lactose intolerant?
Surprisingly, you can! This is because during the yoghurt-making process, the lactose in milk is broken down into lactic acid during fermentation. This significantly reduces the lactose content of yoghurt and means that even those with lactose intolerance can safely consume it.
Full-cream, medium-fat or low-fat: how do I choose?
It all depends on how much fat content you are looking for in your yoghurt. Fat content depends on the type of milk used:
- Double-cream yoghurt typically has 6.5g fat per 100g
- Full-fat or full-cream has around 3.4g fat per 100g
- Medium-fat yoghurt usually contain 2.4g fat per 100g
- Low-fat means there is about 1.5g of fat per 100g
- Yoghurt labelled ‘fat-free’ has less than 0.5g of fat per 100g.
People often think that double-cream and full-cream yoghurt are high in energy, when in fact they are much lower in fat, 4.5g or 3.3 to 4.5g compared to high-fat foods such as boerewors or a chocolate bar that may contain 20 to 30g of fat per 100g.
What does yoghurt do for your health?
- Local and international studies show that regular consumption of yoghurt may reduce the risks of type 2 diabetes, hypertension, and cardio-vascular disease.
- When it comes to supporting gut health, yoghurt can make a difference in increasing microbial diversity and reducing chronic inflammation, with far-reaching effects on your body’s overall resilience and your mental well-being.
- It offers not just high-quality protein but is also a source of essential micro-nutrients such as calcium and magnesium, phosphorus, potassium and zinc, as well as vitamins A, B12 and 2.
Find out more about how fermented foods such as yoghurt and amasi assist gut health from award-winning nutrition researcher, Professor Walsh on the Rediscover Dairy Podcast or visit their website.
