What dairy products are best for gut health?
The most commonly studied dairy product in relation to gut health is yoghurt. Yoghurt contains probiotics which have been shown to be good for gut health and our overall health.
Last updated 31/01/2025
Yoghurt is produced by the bacterial fermentation of milk. Two specific starter cultures are traditionally added to ferment the milk - Streptococcus thermophilus and Lactobacillus delbrueckii subsp. bulgaricus. These 'friendly' probiotic bacteria can promote intestinal health by restoring the balance between 'good' and 'bad' bacteria in the gut (collectively known as the gut microbiome).1
In addition to the starter cultures, alternative probiotic cultures may be added. The type of probiotic strains added to yoghurt will generally be listed on the food label. To see a benefit on the gut microbiome, a key measure of the effectiveness of the beneficial bacteria, is that it is able to survive the transit through the gastrointestinal system. Studies have investigated the effectiveness of probiotics in yoghurt and fermented milk (such as kefir), reporting an increased recovery of bacteria in faecal samples.2,3
For information about the digestive benefits of yoghurt and other dairy foods visit this page.
References
- 1. Wu GD et al. Linking long-term dietary patterns with gut microbial enterotypes. Science. 2011 Oct 7;334(6052):105-8. doi: 10.1126/science.1208344. Epub 2011 Sep 1
- 2. Elli M, Callegari ML, Ferrari S, Bessi E, Cattivelli D, Soldi S, et al. Survival of yogurt bacteria in the human gut. Appl Environ Microbiol. 2006 Jul;72(7):5113–7. 110.
- 3. Mater DDG, Bretigny L, Firmesse O, Flores M-J, Mogenet A, Bresson J-L, et al. Streptococcus thermophilus and Lactobacillus delbrueckii subsp. bulgaricus survive gastrointestinal transit of healthy volunteers consuming yogurt. FEMS Microbiol Lett. 2005 Sep 15;250(2):185–7.
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