Although there is much to study regarding the gut-brain axis, it is undisputed that there is a strong link. What do you know that dopamine is a serotonin-like chemical? The beneficial bacteria that live in your gut are responsible for producing many of the dopamine and serotonin neurotransmitters.
The research has found a link between gut health and mental well-being, immunity, inflammation, and even how you sleep and the sleeping quality. In short, keeping your microbiome in good shape is vital for various reasons. However, one of the most effective methods to keep your gut healthy is Probiotics. They are that are present in yogurt and other fermented foods. Many people ask, “is yogurt good for gut health?” We’ll explore the answer to this question.
When you think about the health of your gut, probiotics should be considered a priority in your diet. The beneficial bacteria keep your body healthy and maintain regularity in the digestive tract. They could play a role in your immunity and combating inflammation within your body. There is a myriad of ways to consume probiotics. Yogurt is among the easiest and most delicious ways to get you an everyday dose of beneficial gut microorganisms.
Is Yogurt Good for Gut Health? Yogurt and Gut Health
In the last few years, many studies have been published about the health benefits of yogurt and the bacterial strains used to make yogurt. In the United States, these lactic acid-producing bacteria (LAB) comprise Lactobacillus and Streptococcus varieties.
The positive effects of yogurt and the LAB on gastrointestinal health have been researched in animal models and, sometimes, human beings. A few studies using yogurt, the individual LAB species, or both have shown promising health benefits for some digestive disorders, including constipation, lactose intolerance, colon cancer, diarrheal illnesses, inflammatory bowel diseases, Helicobacter Pylori infections, and allergic reactions.
People suffering from any of these ailments could be benefited from eating yogurt. The benefits of consuming yogurt to improve digestion are likely due to gut microflora, bowel transit, and the enhancement of the gastrointestinal innate and adaptive immune response.
Evidence supports the beneficial effects of yogurt consumption on gastrointestinal health. Still, there is a lack of consistency with the results reported, which could be due to differences between the strains LAB utilized, in the administration methods, investigations, or the lack of objective criteria for “gut health.” Further carefully designed, controlled studies on humans of sufficient duration are required to verify or expand these results.
Benefits of Yogurt for Gut Health
It is believed that yogurt are linked to various aspects of gastrointestinal health, including the structure of the intestinal flora, the immune system, and laxation.
Lactobacilli have been identified as one of the components of bacteria that live in the large and small intestines. Intestinal microflora that is not pathogenic, like LAB, to join with and adhere to the border of the intestinal brush tissue is believed to be a key characteristic that blocks harmful pathogens from getting into the mucosa of the gastrointestinal tract.
To have a positive effect, they need to adjust to the host’s intestinal environment and sustain life within the intestinal tract. The survival rate of LAB is determined by gastric pH and through contact with digestive enzymes and Bile Salts, and the LAB species differ in their capacity to live in the digestive environments.
When four varieties that belong to Bifidobacterium (B. infantis, B. the bifidum strain, B. adolescents, B. adolescentis, and B. longum) were evaluated, B. longum was found to be the most immune to gastric acid’s effects. Bifidobacterium animalis was found with a significant survival rate when it came to the intestinal passage of human people).
The effects of feeding yogurt fermented with S. thermophilus, L. bulgaricus, and Lactobacillus casei on the microflora of the feces of healthy infants aged between 10-18 months were studied Guerin Danan and colleagues. While the proportion of infants who had an intestinal Lactobacillus increased following yogurt consumption, the overall numbers of anaerobes Bifidobacteria, Bacteroides. Additionally, enterobacteria did not change with yogurt consumption.
In a study of elderly patients suffering from atrophic gastritis and hypochlorhydria, Lactobacillus gasseri was able to pass through the digestive tract. However, S. thermophilus or L. bulgaricus did not appear. Bifidobacterium Sp is also known to be able to pass through the gastrointestinal tract. Fecal concentrations could be detected for up to 8 days following the end of the intake.
Another factor that hinders the existence of lactobacilli inside the upper digestive tract is the capability of the organisms to attach to epithelial cell lines in the intestinal. Utilizing scanning electron microscopy, Plant and Conway tested sixteen strains that belong to Lactobacillus for their ability to attach to Peyer’s patches and the villous lymphoid tissues of the intestinal tract in mice.
The two strains examined, Lactobacillus acidophilus and L. bulgaricus, are intriguing due to their connection with yogurt. In both in vitro and living models using BALB/c mice, it was discovered that L. bulgaricus was not associated with Peyer’s patches or lymphoid villous intestine tissues. L. acidophilus showed a weak connection to Peyer’s patches but no linkage with the lymphoid villous intestine tissue. The authors did say that strains from Lactobacillus that were tested had the highest survival rates as Lactobacillus is given orally.
The capacity of LAB to limit the invasion from pathogens has been reported. Bernet et al. reported a dose-dependent L. acidophilus-mediated inhibition of enteropathogenic Escherichia-coli and Salmonella Typhimurium to enterocyte cell line Caco-2.
Additionally, L. acidophilus prevented its entry into E. coli, S. Typhimurium, and Yersinia pseudotuberculosis into the Caco-2 cell. In a separate study, the authors reported similar inhibitory effects in the presence of 2 different Bifidobacteria strains (B. Breve and B. infantis).
Furthermore, long-term intake of yogurt doesn’t cause a significant change regarding the outcomes of tests for breath hydrogen, which suggests the absence of any substantial changes in the digestive survival of yogurt microorganisms.
Additionally, the capability of LAB to compete with pathogens in adhesion towards the intestinal walls may depend on its membrane’s fluidity. This idea was suggested by research that indicated that the nature and quantity of polyunsaturated fatty acids present in the extracellular environment affect the properties of LAB’s adhesive to the epithelium.
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Different kinds of yogurt
They could all begin with cow’s milk as a base, but the distinct methods of making yogurt have various advantages.
The benefits aren’t limited only to yogurts made from dairy. Plant-based yogurts can offer the same benefits similar to dairy-based yogurts.
Many yogurts are not made in the same way. When picking yogurt, it’s recommended to choose one that contains less or perhaps no added sugar. The added sugars won’t detract from the beneficial effects of the probiotic. However, since we all consume excess sugar, it’s good to select a yogurt with less added sugar. Also, you can always choose a non-sweetened version and then add fresh fruits.
Also, make sure your yogurt contains active and live bacteria essential in gaining beneficial gut-friendly benefits. Although the FDA stipulates that all yogurts be produced with active bacterial strains, some yogurts aren’t believed to be high in probiotics since their live cultures could be eliminated due to the heat treatment. Check the yogurt’s label and look for two (but at least three or four) varieties of probiotics.
Compared to other yogurt kinds, normal yogurt is notable for having a less tangy taste and a more brittle texture than different yogurt types. This is the type of yogurt we all used to drink as children. Even though regular yogurt has lower calories than Greek and Icelandic varieties, it generally includes more probiotics. This makes it an excellent option for healthful digestion.
This thicker type of yogurt has been gaining popularity in the past decade, and with good reason. Greek yogurt is strained through a process that helps remove the liquid, making it thicker and creamier. The process results in the protein becoming more concentrated within the yogurt. However, it also removes certain nutrients, such as probiotics, when the fluid is removed.
Icelandic yogurt is processed in the same procedure as Greek yogurt. However, it undergoes additional straining to make an even denser product with less tart. Due to the straining process, there is a good chance that even more probiotics have been removed from this particular form of yogurt. Thus, while its flavor is delicious, creamy, and packed with proteins, Icelandic yogurt may not be the ideal choice for those who want to make yogurt to increase probiotic intake to improve gut health.
The most effective yogurt to improve gut health?
Kefir is frequently included in the category of yogurt. It is common to see it in the vicinity of yogurt at the grocery store. However, it is considered to be a “liquid milk beverage.” Kefir and regular yogurt are both dairy products that have been fermented and share a similar nutrition composition. Although protein, calories, and calcium remain the same, kefir typically has more beneficial bacteria than yogurt. Evidence suggests that kefir, averaging 61 varieties of probiotic bacteria, can contain as much as three times the quantity of probiotics found in regular yogurt.
Probiotics are the main ingredient to consider when evaluating the best way to keep yogurt in the health of your gut. This makes kefir the most suitable yogurt to maintain the health of your digestive system. But for those who don’t consider kefir as part of the yogurt group, the most suitable option is regular yogurt, as it’s got the second-highest amount of probiotics. If you’re planning to consume regular yogurt for digestive health, be sure you’re selecting a brand with the lowest amount of sugar added–try to find at least 10 grams in a cup. Greek or Icelandic yogurts are great alternatives since they contain probiotics and abundant protein.
Frequently Asked Questions about Yogurt and Gut Health
How can I absorb enough probiotics through yogurt?
In addition to calcium-rich doses and protein, yogurt can be an excellent source of probiotics, the “good” live bacteria, and yeasts. Why are these beneficial? A balanced balance of gut bacteria enhances digestion, blocks harmful bacteria that could cause infections, and improves immunity.
Is a cup of yogurt have enough probiotics?
While eating a single serving of yogurt is unlikely to offer sufficient probiotics or the various probiotic strains to reap the health benefits demonstrated in studies conducted in clinical trials, a high-quality yogurt could provide essential nutrients beyond probiotics. Yogurt is a good source of calcium, protein, and another mineral.
Is there a yogurt that is loaded with probiotics?
Yogurt is also rich in proteins, vitamins, and minerals, so yogurt with active and active probiotics is an excellent complement to a healthy diet. You can purchase yogurt with L. acidophilus in grocery stores and health shops.
Does yogurt help with gut problems?
Evidence suggests that probiotics, such as that found in yogurt, may help alleviate symptoms of certain digestive disorders, including IBS and some kinds of diarrhea.
Do you think yogurt is good for your digestion?
These food items can help you curb your cravings by cleaning your gut. Foods such as greek or healthy yogurt, sauerkraut, kimchi, and kefir assist in adding good bacteria to your digestive tract to help it perform better and strengthen.
Is yogurt good for digestive inflammation?
Yogurt may reduce inflammation by enhancing an intestinal lining and strengthening the tissue layer that produces endotoxins produced by gut microbes that cannot cross the bloodstream and trigger inflammation.
How can yogurt benefit the digestive tract?
Yogurts may be rich in calcium, protein vitamins, and live culture or probiotics that can boost the gut microbiota. They can protect teeth and bones as well as in preventing digestive problems. Yogurt with low-fat content can be an excellent source of protein during an exercise program to lose weight. Probiotics are believed to help boost your immune system.
Are yogurts a good source of probiotics?
In addition to calcium-rich doses and protein, yogurt also serves as an excellent source of probiotics which are the “good” live bacteria and yeasts. What is the benefit of these? The proper balance of gut bacteria enhances digestion, blocks harmful bacteria that could cause infections, and improves the immune system.
How much yogurt should I consume to get probiotics?
For people over nine, three portions of cheese, milk, or yogurt are recommended every day, although just one tablespoon of yogurt is a source of probiotics.
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Scientific Studies and References
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