Is it true that … eating yoghurt can heal your gut?
'Healing the gut' is a phrase that gets thrown around a lot. Some people use it to refer to improving gut microbiome health – balancing the microorganisms in the digestive system that, when off kilter, can leave us with digestion and immune problems. Others link it to 'leaky gut syndrome', a condition associated with intestinal permeability and said to cause nausea and fatigue.
Whichever definition you're using, Bethan Crouse, a performance nutritionist from Loughborough University, says it is unlikely that yoghurt alone can give you a total gut makeover. 'But some types of yoghurt products could help with gut health,' she says.
Yoghurt is a fermented food – it's made by heating milk, adding bacteria, and then incubating it – and as a result it contains probiotics. When consumed live, these bacteria can support gut health by outcompeting harmful microbes. However, not all yoghurts are created equal – many shop-bought products undergo pasteurisation to increase their shelf life, which involves heating the product to kill bacteria.
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'A really good source of probiotics is kefir,' says Crouse. It contains up to 61 different microbial strains. Greek and natural yoghurt also contain probiotics if unpasteurised – look for labels that mention 'live and active cultures' or list strains like lactobacillus and bifidobacterium.
Yoghurt is not the only gut-friendly food, though. 'Other probiotic-rich options include kombucha, kimchi and some sourdough breads,' says Crouse. Plus, eating a varied, fibre-rich diet is essential for supporting the microbiome.
'Generally speaking, people should include two portions of probiotic-rich foods each week,'
Crouse says. And if you feel your gut needs 'healing', she recommends talking to your GP, who can arrange an appointment with an accredited nutritionist or a dietician.
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