Are you beliving YOGURT blindly to improve your gut problem in your daily diet? If the answer is yes then there is BAD NEWS for you!!.
In this article, we will try to introspect the fact that how Yogurt can be misleading in your diet without proper information and can herm your Gut instead of aiding digestion and could eventually affect the efficiency of Probiotics or “good bacteria”. The reason for eating Yogurt can differ to different person some of us eat yogurt for taste and use it as cooking ingredients, and some of us consume it to receive healthy probiotics and reduce tummy fat, to fix occasional constipation, and more specifically deal with IBS( Irritable Bowel Syndrome).
Nowadays commercials can be very misleading. Whatever we see in the commercials is exaggerated. We start judging the effect of the Yogurt in our body by watching the random commercials and start believing the arbitrary brands and look for that particular brand in the grocery shop but we overlook the fact that most of the store will provide us the Yogurt that best in taste to run their business which is leading us towards gut problems and health issues in the long run.
Things you need to know about Yogurt:
Yogurt is a dairy substance that is prepared by fermentation of milk with help of a Yogurt Culture it consists of food nutrients like protein & calcium that can enhance your healthy gut bacteria ( probiotics). Healthy benefits of yogurt can be many like improve digestion, protecting against Osteoporosis for females mostly and IBS only when it is consumed in the right way & the types of yogurt are being consumed.
The initial stage of any yogurt is milk or cream than in the next step the milk or cream is pasteurized and then it made fermented with different living bacteria Culture and incubated to a particular temperature to enhance bacteria growth & the culture ferments the lactose, responsible for natural sugar in milk. Than Lactose helps to produce lactic acid that brings distinctive flavors in Yogurt.
Yogurt contains vitamin B12 & B6 and riboflavin, magnesium & potassium along with calcium and protein and healthy probiotics, which helps increasing gut microbiota but the percentages depend on the type of yogurt. Advantages to be mentioned, Low-fat Yogurt can be the perfect choice for protein in weight loss diet and probiotic helps to boost the Immune system. In 2014, researchers had discovered that consuming Yogurt can be beneficial for Type2 diabetes and Yogurt containing higher percentages of probiotic bacteria could prevent pregnant women and children from being exposed to the effect of heavy metal.
But still consuming Yogurt is a beneficiary choice or not, it depends on the type of yogurt and the person consuming it.
When Yogurt can be a misleading option for you:
Most of the yogurt contains added sugar that is used to make it best in taste but added sugar help in the production of bad bacteria in your gut thus disturbing the balance in between all necessary bad microbes & good probiotic. For a human being to survive good bacteria & bad bacteria, both are important as good bacteria accompany the bad bacteria throughout your intestinal canal and flows through your bloodstream. If both necessary bacteria are outnumbered then your digestive dysfunctional rate will be enhanced and consuming sugar added Yogurt can be responsible for the imbalance of your delicate digestive balance.
Another problem is the percentage of lactose which is a resource for natural sugar in milk is high in yogurt and as of now research hasn’t found the best enzyme in the human body with is responsible for digesting the lactose in Yogurt or milk hence after you consume Yogurt your stomach can be projected towards much digestive imbalance like stomach rumbling, gas forming, can make you feel bolted & miserable.
Types of Yogurt to help you choose:
1. Low-fat or Non-fat:
Its made up of zero counts of skim milk and it contains 2 percent of milk.
Kefir is a home version yogurt very easy to make from milk and it contains probiotics or good bacteria.
3. Greek Yogurt:
It is a kind of yogurt that is thick and creamy generally use in Mediterranian cooking and available in many forms starting from high fat to low fat & non-fat. The percentage of protein is high but low in calcium due to excessive straining.
Skyr is Icelandic type yogurt as similar to Greek yogurt it contains high protein in its composition comparatively 3to 4 times more protein than milk and it is generally made up of 4 times the amount of milk.
5. Frozen Yogurt:
It can be chosen as an alternative substitute for ice cream.
6. Non-dairy Yogurt:
Nondairy Yogurt can be formed of coconut milk & soy Yogurt.
Yogurt & IBS reaction:
Yogurt can be beneficial for irritable bowel syndrome (IBS) as yogurt contains good bacteria and probiotics which help to return healthy bacteria to your gut. But yogurt is also on some food list which you necessarily avoid if you are going through the treatment of IBS.
Now you must be thinking that what should be followed?
The truth is IBS differs from person to person from the root cause to its type but the exact reason is not known to date as per research which indicates that some people may find yogurt very beneficial for their intestinal symptoms and some people could find yogurt may work poorly on their body. Hence, it is better to consult with the doctor whether you should consume Yogurt for your symptoms.
Does Yogurt help in IBS? The answer is still not confirmed as multiple research has been showing a mixed result for years. Many studies have been published on the effect of probiotics or good bacteria which can be found in different types of yogurt but the result is not satisfactory for the doctors to prescribe Yogurt in your daily diet for IBS.
Solution or suggestion:
The solution to this problem lies in changing the habit of consuming Yogurt and moving forward to consume probiotic supplements but when we are thinking of consuming supplements one thing must be ensured that we chose High-Quality supplements. Here two things to be considered.
- Probiotics are very fragile to their atmosphere, hardly 73% of active spores can survive during the production of probiotic, and during shipping to the medical store and storage could enhance the activation of live probiotic which means it can die sitting in cold storage or warehouse.
- Live probiotics have to make their way through the alimentary canal to the stomach once its swallowed but live probiotics are fragile and sometimes they can’t survive to the acidic medium and die even before start working for your gut.
Hence the suggestion is don’t get befooled by the commercial for probiotic supplements which claimed to have millions of millions live bacteria of probiotic packed inside the product it only depends on how many come alive to you and how many got a chance to survive in a highly concentrated acidic medium inside your stomach. There are many brands in the market claimed to have high-quality probiotic but don’t go with the commercial one chose the one which prescribed by doctors or dietician.
As of now, we have tried to give you the roadmap regarding the good or bad effects of consuming Yogurt but the choice is always in your hand as it is your body you would be one who will decide that what is fit for your body but our suggestion would be if you want to consume the Yogurt for benefit of your health then do not just blindly believe on the commercials and go consult with the doctor or dietician before, they are the one who can appropriately guide you towards your health goal for consuming Yogurt and it would be beneficial to keep the balance in between good bacteria & bad bacteria in your body that are necessary for survival.