Constipation is a common digestive complaint affecting up to 20% of adults (1). It is characterized by infrequent, difficult, or incomplete bowel movements. Constipation occurs when stool moves too slowly through the digestive tract, becoming hard and dry. This makes bowel movements painful and difficult to pass (2). While constipation can affect anyone, it is more common in older adults, women, and people with certain medical conditions. Lifestyle factors like diet, hydration, exercise and stress levels also play a role in constipation (3).
While constipation is rarely serious, it can negatively impact quality of life. Fortunately, making dietary changes is often an effective remedy. Greek yogurt is one dairy food that may relieve constipation. This article reviews the evidence on whether Greek yogurt is good for constipation.
What is Greek Yogurt?
Greek yogurt has risen in popularity over the past decade, with sales tripling from 2008 to 2013 (4). It differs from regular yogurt in two ways:
– It’s strained – The yogurt is filtered to remove the liquid whey, resulting in a thicker, creamier texture.
– It’s higher in protein – Removing the whey condenses the yogurt, nearly doubling the protein content. A 6-ounce (170-gram) serving provides 15–20 grams of protein, compared to 9 grams in regular yogurt (5, 6).
This strained, high-protein yogurt has become popular among health-conscious consumers looking to increase protein intake while maintaining a low-calorie, low-carb diet. Though Greek yogurt costs a bit more than regular yogurt, many feel the extra protein and nutrients are worth the added expense.
Summary: Greek yogurt has become very popular due to its high protein content and thick, creamy texture. The yogurt is strained to remove liquid whey, increasing the protein concentration.
How Does Greek Yogurt Help Constipation?
Greek yogurt contains a few key nutrients that may relieve constipation in several ways.
Probiotics
All yogurts contain live bacteria cultures known as probiotics. Probiotics help promote digestive health in a few ways:
– Improving gut motility – Probiotics may improve contractions of intestinal muscles, helping speed movement of stool through the gut (7).
– Increasing moisture in stools – Probiotics produce acids that bind to water, resulting in softer, bulky stools that are easier to pass (8).
– Altering gut microbiome – Probiotics modify the types of bacteria in the intestines, which may relieve constipation (9).
Studies show probiotic yogurt can increase stool frequency, improve stool consistency and decrease gut transit time by 12–48 hours (7, 10).
While all yogurts have probiotics, Greek varieties typically contain 5–10 more strains than regular yogurt (11).
Protein
Greek yogurt is an excellent source of protein, providing 15–20 grams per 6-ounce (170-gram) serving.
Protein acts as a natural laxative in a few ways:
– Increases colon contractions – Protein stimulates nerves in the colon to increase muscle contractions and move stool through the colon more quickly (12).
– Softens stool – Protein binds to water, helping add bulk and moisture to stools (13).
– Feeds gut bacteria – Bacteria ferment undigested protein into short-chain fatty acids, which soften stool (14).
Clinical studies show that getting more protein, especially from dairy foods, can increase bowel movement frequency and improve stool consistency (15).
Calcium
Dairy products like yogurt are excellent calcium sources. Just 6 ounces (170 grams) of Greek yogurt provides 200–300 mg — 20–30% of the recommended daily intake (16, 17).
Calcium is essential for colon muscle contractions. Low calcium intakes can lead to slower transit time and increased constipation risk (18, 19).
Clinical studies demonstrate that getting more calcium, particularly from dairy foods, may reduce constipation by drawing more water into the stool (20, 21).
Summary: Greek yogurt’s high protein, probiotic and calcium contents may promote regularity. Protein softens stool, probiotics support gut health and calcium aids muscle contractions.
Other Potential Benefits of Greek Yogurt
Aside from relieving constipation, Greek yogurt offers additional benefits:
Nutritious
Greek yogurt provides more nutrients than regular yogurt. Just 6 ounces (170 grams) provides (22, 23):
– Protein: 15–20 grams
– Calcium: 200–300 mg
– Phosphorus: 180–250 mg
– Potassium: 150–200 mg
– B12: 15–50% of the RDI
It’s also rich in zinc, riboflavin, vitamin B6 and choline (24).
Muscle growth and weight control
The high protein content promotes muscle growth and fat loss. Eating Greek yogurt as a snack or meal replacement may aid weight control (25, 26).
Heart health
Dairy foods may protect heart health by lowering blood pressure and cholesterol levels (27, 28).
Type 2 diabetes
Greek yogurt’s high protein content keeps you full for longer, which may prevent overeating and reduce diabetes risk (29, 30).
Downsides of Greek Yogurt
While Greek yogurt has many benefits, there are some downsides:
– Added sugar: Flavored varieties often contain lots of added sugar, which should be limited.
– Not suitable for all diets: It’s not vegan or suitable for people with milk allergies or lactose intolerance.
– Contains saturated fat: Although dairy fat may have some health benefits, Greek yogurt still contains saturated fat, which many guidelines recommend limiting.
To maximize benefits, choose plain, unsweetened varieties and moderate your portions. Those with milk sensitivities can try soy or coconut yogurt.
Is Greek Yogurt Constipating?
Despite its many nutrients linked to improved regularity, some sources claim Greek yogurt is constipating (31).
This myth stems from two aspects of Greek yogurt:
Higher Protein Content
Some sources speculate the extra protein takes longer to digest, potentially slowing transit time (32).
However, research shows high protein intakes improve regularity rather than cause constipation. Protein softens stool, stimulates contractions and feeds beneficial gut bacteria (12, 13, 14).
Strained Texture
Since Greek yogurt is strained to remove whey, some suspect its thicker texture may be harder to digest.
Yet studies comparing regular yogurt to thicker Greek varieties have not found differences in digestive tolerance. Both seem well tolerated (33, 34).
In fact, the probiotics in Greek yogurt usually improve digestive health and relieve constipation.
Unless you have a proven milk protein allergy or sensitivity, there’s no convincing evidence that Greek yogurt causes constipation. Its high nutrient contents actually promote regularity.
Tips for Using Greek Yogurt to Relieve Constipation
Here are some tips for incorporating Greek yogurt to help relieve constipation:
– Stick to plain, unsweetened varieties to limit added sugars.
– Top it with fruit, nuts or seeds for extra fiber, vitamins and minerals.
– Mix in flax, chia or psyllium husk for added bulk and softness.
– Pair it with high-fiber foods like fruits, vegetables and whole grains.
– Try it blended into smoothies along with fiber-rich fruits and leafy greens.
– Use it to replace sour cream, mayo or cream cheese in dips, dressings and spreads.
– Substitute Greek yogurt for milk when baking quick breads, waffles and pancakes.
– Use it as the base for chia pudding, overnight oats or parfaits layered with fruit and nuts.
– Enjoy it topped with nuts, cinnamon and fruit as an easy breakfast.
– Freeze it into homemade popsicles mixed with fruit purees.
The Bottom Line
Greek yogurt provides key nutrients linked to improved regularity, including probiotics, protein and calcium. It also contains many other nutrients and may offer additional digestive and weight control benefits.
While some claim the Greek yogurt causes constipation, there’s no good evidence backing this up. In fact, multiple studies show it actually relieves constipation.
Choosing plain, unsweetened varieties and pairing it with high-fiber foods maximizes Greek yogurt’s constipation-fighting effects.
Unless you have a proven intolerance, Greek yogurt’s many beneficial nutrients make it a smart dietary addition for both digestive health and overall nutrition.
References
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