Should I take a probiotic or eat yoghurt instead?

Last updated 31/01/2025

Probiotics are defined as “live microorganisms that, when administered in adequate amounts, confer a health benefit to the host”.[1] 

Yoghurts are an ideal medium for delivering probiotics. While probiotics can be consumed as a supplement or from a fermented food like yoghurt, it's important to consider the strain of bacteria and the amount present. 

Look for a product (supplement or yoghurt) containing the exact strain that has proven benefits for the health outcome you're seeking. Each strain also requires a minimum amount to survive digestion and achieve a health outcome. All this information should be available on the product label or the manufacturer’s website. 

When it comes to yoghurt, all yoghurts are made by the fermentation of milk using a variety of live bacterial cultures. In addition to these 'starter cultures', some yoghurts also contain added probiotics; the most common species being Lactobacillus and Bifidobacterium. These 'friendly' probiotic bacteria can promote gut health by restoring the balance between 'good' and 'bad' bacteria in the gut (collectively known as the gut microbiome).[2] 

There are benefits of eating yoghurt with probiotics over a supplement. Dairy foods like yoghurt provide an ideal environment for bacteria and enhance their survival through the stomach and small intestine.[3] Research suggests that you need 100 times less bacteria in dairy foods compared to supplements, to achieve the same number of live bacteria in the large intestine.[4] 

Dairy foods also naturally contain a package of essential nutrients like calcium, protein and vitamins A and B12. As whole foods, they offer many other health benefits from reducing our risk of heart disease and stroke, to improving bone health.[5] 

For information about the digestive benefits of yoghurt and other dairy foods visit this page and speak to an Accredited Practising Dietitian for individual advice.