Guide to Finding the Best Yogurts for Probiotics

The Best Yogurts for Boosting Your Probiotics

Yogurt is known as a nutritional powerhouse, providing an array of vitamins, minerals, and probiotics that support overall health. The live active cultures in yogurt specifically make it an excellent probiotic food. Consuming probiotics through yogurt and other fermented foods can helppopulate your gut with beneficial bacteria to aid digestion, enhance immunity, and promote a healthy microbiome.

Not all yogurts are created equal when it comes to probiotics. The amount and strains of probiotics can vary widely depending on the brand. Here is an in-depth guide to finding the best yogurt for probiotics and harnessing the many health perks of yogurt.

Why Probiotics Matter

Your gut contains trillions of bacteria that play crucial roles in the body. Probiotics are the "good" or beneficial bacteria that provide advantages such as:

• Supporting immune function
• Producing vitamins B and K
• Breaking down and absorbing nutrients from food
• Regulating digestion and bowel movements
• Balancing mood and mental health

Eating probiotic foods helps maintain the ideal balance of good and bad bacteria in your gut microbiome. Yogurt is an excellent way to add more probiotics into your diet.

How Yogurt Is Made

Yogurt starts off as milk that gets fermented by live active cultures which are strains of probiotics. The fermentation process gives yogurt its tangy taste and transforms the liquid milk into the thick, creamy texture of yogurt.

The probiotic cultures added during yogurt production can include:

• Lactobacillus
• Bifidobacterium
• Streptococcus thermophilus
• Lactococcus lactis

You may see these labeled as live and active cultures on yogurt packages. The fermentation and culturing gives yogurt its nutritional profile and health benefits.

Greek Yogurt vs Regular Yogurt

Greek yogurt has risen in popularity over the past decade as an extremely nutritious form of yogurt. The main difference between Greek yogurt and regular yogurt is the straining process.

To make Greek yogurt, the yogurt mixture gets strained to remove the whey. This concentrates the yogurt, giving Greek yogurt a thicker consistency and richer nutrient profile. Benefits of Greek yogurt include:

• Higher protein content - Around double the protein of regular yogurt
• Thicker, creamy texture
• Less lactose and carbs
• More satiating due to higher protein

For probiotics, plain unflavored Greek yogurt tends to contain more live active cultures than flavored varieties. Opt for plain Greek yogurt and then add your own fruit, nuts, seeds or other toppings.

Top Probiotic Yogurt Brands

When shopping for yogurt, read the label carefully and look for:

• Live and active cultures seal
• List of probiotic strains
• High amounts of probiotics guaranteed through expiry date

Some top yogurt brands for probiotics include:

1. Chobani

Chobani offers a wide array of high protein Greek yogurts. Their classic plain Greek yogurt provides 6 live and active cultures.

2. Fage

Fage Total Greek yogurt contains 3 probiotic cultures and 10% of your daily value for calcium. It has a smooth, creamy texture.

3. Yoplait

While known for fruit flavored yogurts, Yoplait does have a Yoplait Original line that contains a variety of live and active cultures.

4. Siggi's

Siggis skyr-style yogurt has a thick, whipped texture. The plain versions feature probiotic cultures Lactobacillus acidophilus and Bifidobacteria for gut health.

5. Nancy's

Nancys organic yogurt offers pleasantly tart probiotic-rich options. The plain whole milk yogurt shines with its velvety texture and taste.

6. Maple Hill Creamery

Maple Hill Creamery utilizes whole milk from pasture-raised cows to craft organic yogurts with interesting flavors like vanilla bean and blueberry pomegranate.

7. Stonyfield Organic

Stonyfields smooth and creamy yogurt comes from cows not treated with hormones or antibiotics. The organic lowfat plain variety supplies 6 active cultures.

8. Brown Cow

Brown Cow offers a diverse yogurt line featuring Greek, Icelandic, whole milk, lowfat, organic and grass-fed options rich in probiotics.

9. Wallaby

Wallaby organic Greek yogurt provides a whopping 11 active cultures along with a boost of vitamin D. The Aussie-style yogurt has a unique, mild tang.

10. Noosa

Noosa yogurt is hormone-free, gluten-free and made with whole milk. Both the regular and Greek lines supply probiotics in unique flavors like lemon and vanilla.

Probiotic Strains to Look For

For digestive and immune benefits, target yogurts containing research-backed probiotic strains such as:

Lactobacillus GG

This strain helps treat diarrhea and may relieve IBS symptoms, eczema, and colic in infants.

Bifidobacterium lactis

Known for inhibiting bad bacteria growth and boosting immunity.

Lactobacillus acidophilus

Shown to ease bacterial vaginosis and lower cholesterol levels.

Lactobacillus casei

This strain has antioxidant effects and may protect against disease.

Bifidobacterium bifidum

Plays key roles in carbohydrate fermentation and vitamin production.

Lactobacillus bulgaricus

A potent probiotic that may help treat leaky gut syndrome.

Streptococcus thermophilus

Shown to have antiviral effects as well as support heart health.

Browse the yogurt section and be on the lookout for these specific strains for optimal probiotic benefits.

Homemade Yogurt

Making yogurt at home can be a fun project that allows you to control the ingredients. You can customize the types of milk, sweeteners and probiotic strains.

To make yogurt:

1. Heat milk to 180F to pasteurize it.
2. Let the milk cool down to 110-115F.
3. Whisk in a yogurt starter culture.
4. Pour mixture into containers and incubate 4-12 hours.
5. Refrigerate once set. Add toppings as desired before eating.

The fermented yogurt can then be strained if desiring a Greek-style version. Creating your own yogurt ensures you get the exact probiotics you want.

Non-Dairy and Vegan Yogurt Alternatives

Those avoiding dairy or vegan can still get probiotics through non-dairy yogurts in products like:

• Coconut milk yogurt
• Almond milk yogurt
• Soy milk yogurt
• Oat milk yogurt
• Cashew milk yogurt

Look for unsweetened varieties and brands using plant-based probiotic cultures. For homemade non-dairy yogurt, substitute plant milks for the dairy.

Probiotic Yogurt Smoothies

Blending yogurt into smoothies is an easy way to incorporate more probiotics into your diet. Nutrient-dense fixings to try include:

• Berries like strawberries, blueberries, raspberries
• Bananas for creaminess
• Nut butters for protein and healthy fats
• Chia, flax or hemp seeds for fiber
• Cocoa powder for antioxidants
• Greens like spinach, kale or swiss chard
• Wheat germ, oats or quinoa for whole grains

Combining yogurt with fiber-filled fruits, veggies, nuts and seeds gives a smoothie staying power.

Savory Yogurt Uses

Yogurt doesn't have to be all about sweet parfaits and smoothies. Use it in these savory ways too:

• Mixed into egg dishes like scrambles and omelettes
• Swirled into soups for added richness
• Dolloped onto baked potatoes instead of sour cream
• Whisked into dressings, dips and marinades
• Added to chicken or tuna salad
• Baked into casseroles and breads

Getting creative with yogurt in meals provides a nutrition and probiotic punch.

Yogurt for Overall Wellness

When shopping for the healthiest yogurt options, look for:

• Organic and grass-fed dairy
• Live active or probiotic cultures
• Limited added sugars
• Nutrient-dense mix-in ingredients
• Reputable brands and high quality milk sources

Incorporate a serving of probiotic-rich yogurt into your daily diet for better digestion, a robust microbiome, and overall wellbeing.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.