Do all yoghurts have probiotics?

Last updated 27/03/2024

When live bacterial cultures join forces with milk, they undergo a process known as fermentation which creates the yoghurt we know and love. Lactose, the natural sugar in milk, turns into lactic acid, setting the yoghurt and giving it its unique texture and flavour. The most common bacterial cultures used to make yoghurt are Streptococcus thermophilus and Lactobacillus delbrueckii subspecies bulgaricus.  

In addition to these starter cultures, some yoghurts go the extra mile by adding probiotics, like additional  Lactobacillus and Bifidobacterium. These species are linked to improved overall health, including gut health, when you consume enough of them.  

Wondering how much is enough to provide a benefit? Look for yoghurts boasting at least 108 CFUs (colony forming units) per serving to ensure you're getting the full probiotic punch.[1] 

Specific strains of probiotics, such as the well-researched Lactobacillus rhamnosus GG, aka LGG, are backed by solid research. This probiotic powerhouse strain has been linked to improved digestive health, lactose intolerance, reducing immunity concerns, allergies, and inflammatory bowel issues.[2,3,4] 

Remember, not all probiotics are created equal. Each strain offers its own unique benefits. So, when you're eyeing that yoghurt with added probiotics, take a peek at the label for the specific strain and don't hesitate to chat with an Accredited Practising Dietitian for personalized advice. 

Like all foods, probiotics pass through your gut, teaming up with your body's existing micro-organisms and cells along the way – but, similarly to the food we eat, they don’t stay in our body. So to keep benefiting from them, you need to have them on a regular basis. Enjoying a probiotic-rich yoghurt daily not only provides gut health benefits like a probiotic supplement would, but also packs a punch of other essential nutrients naturally found in yoghurt for overall wellness. 

For more information about the digestive benefits of yoghurt and other dairy foods, visit this page.

---

References

[1] Probiotic Advisor – Dosage. https://www.probioticadvisor.com/probiotic-essentials-2/dosage/ Accessed 22.10.2019 

[2] Adolfsson et al. Yoghurt and Gut Function. Am J Clin Nutr 2004; Volume 80 (2):245-56

[3] Parvez et al. Probiotics and their fermented food products are beneficial for health. J Appl Microbiol 2006; Volume 100 (6):1171-85

[4] Segers M et al. Towards a better understanding of Lactobacillus rhamnosus GG - host interactions