Yogurt is a popular dairy food with well-known health benefits. It contains the bacteria Streptococcus thermophilus and Lactobacillus bulgaricus, which are known to help the body digest lactose. It also helps reduce symptoms of irritable bowel syndrome.
Several studies have reported that adding probiotic strains to yogurt leads to varied textural, nutritional and rheological properties. However, it is still not clear whether these strains are synergistic or antagonistic. Check out more at gcmaf.
Icelandic Style Skyr
While Greek yogurt tends to get all the attention in the probiotic yogurt arena, Icelandic skyr is another dairy product worth a look. This traditional Nordic dairy is high in protein and low in fat, offering a thicker, creamier texture and tangy flavor reminiscent of sour cream.
Skyr is made with only two ingredients: skim milk and cultures. Traditionally, the milk is left to ferment naturally with the native bacteria that are present in the environment, but modern methods may include adding specific skyr culture and a lengthy straining process to control the fermentation. Some producers even offer a whole milk version to add richness without sacrificing the dense consistency and high protein content.
Regardless of how it is prepared, skyr can be used in a variety of ways. It can be a substitute for sour cream and butter in savory dishes, or added to soups. In addition, the probiotics in skyr can help to increase gut bacterial diversity and promote overall digestive health.
Yakult
Yakult (pronounced ay-kuhl) is an Asian-based probiotic drink that can be found in the refrigerated section of your local grocery store. The beverage is fermented with the bacteria Lactobacillus casei Shirota, which has been shown to boost immunity and prevent digestive issues including gas and bloating.
The 2.7-ounce drink contains 50 calories and 11 grams of sugar per bottle. It is made from water, skim milk powder, sugar, glucose and natural flavors. Yakult is also available in a light version that has reduced sugar content.
The bacterial strain in Yakult has been shown to reduce stress. It may also help prevent gastrointestinal symptoms such as constipation and diarrhea. In addition, it is believed to have appetite-regulating properties and may facilitate weight loss. Yakult is sold in countries around the world. You can find a list of stores near you that sell it on the manufacturer’s website. The manufacturer recommends drinking a bottle every day. It can cause bloating initially as your body adjusts to the beneficial bacteria.
Greek Style Yogurt
The probiotic bacteria in yogurt can help with digestion and boost your immune system. Yogurt is also a great source of calcium for bone strength, and potassium for heart health.
However, some yogurts contain a lot of added sugar (some up to 16 grams per serving!) and should be avoided. Consuming too much added sugar can lead to diabetes, fatty liver disease and depression.
When choosing Greek style yogurt, look for brands that are strained with milk that isn’t full-fat and contains live active cultures, such as Trader Joe’s Greek Nonfat Yogurt or Athenos Greek Strained Yogurt. Also, choose plain varieties, since flavored ones tend to have more added sugar (which can be up to 7 teaspoons!). Another fermented dairy product that is a good source of probiotics is kefir, which has up to 61 different strains of bacteria. It’s more tangy than regular yogurt, and may have even more probiotics.
Homemade Yogurt
Homemade yogurt is usually a good source of probiotic bacteria, but the level will depend on how much time you allow it to incubate and the type of milk used. Homa of White Moustache recommends letting it incubate for eight hours and whisking it before transferring to containers (she also uses a probe thermometer like the Meater to monitor the temperature).
The main bacteria involved in the fermentation and acidification of yoghurt are L. bulgaricus and S. thermophilus, which give it that distinctive tang. Yoghurts are a nutrition-dense food, providing calcium in a bio-available form along with phosphorus, potassium, vitamin A and B2, vitamin D and essential fatty acids.
Look for the phrase “live and active cultures” on the label of your yogurt. This means that at least 1,000,000, or 106 CFUs of the active probiotic bacteria are present. If the probiotic is bifidobacteria, such as Bifidus regularis, it may work to regulate the digestive system and improve constipation symptoms in people with IBS.