Yogurt has been consumed for centuries for its nutritional benefits. In recent years, there has been growing interest in yogurt as a source of probiotics, the beneficial live microorganisms that can improve gut health. But is eating yogurt as good for your gut as taking a probiotic supplement? Here is an in-depth look at how yogurt compares to probiotic supplements.
What are probiotics?
Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. The most common probiotic bacteria found in the human gut include:
- Lactobacillus
- Bifidobacterium
- Saccharomyces
These beneficial bacteria help maintain the natural balance of microorganisms in the intestines. Probiotics have been shown to help with multiple digestive issues, including:
- Diarrhea
- Constipation
- Bloating and gas
- Irritable bowel syndrome (IBS)
Some studies also suggest probiotics may boost immunity and reduce inflammation. They are available as supplements in capsule, powder or liquid forms. Common probiotic supplement strains include Lactobacillus acidophilus, Bifidobacterium lactis and Lactobacillus rhamnosus.
Do yogurts contain probiotics?
Many yogurts are now marketed as containing probiotic cultures. Traditional yogurt is made by fermenting milk with live active cultures of Lactobacillus bulgaricus and Streptococcus thermophilus bacteria. Some yogurts also contain added probiotic strains like Bifidobacterium and Lactobacillus acidophilus.
To be marketed as “probiotic yogurt,” the product must contain a minimum of 106 CFU (colony forming units) of live active cultures per gram. However, the strains used in yogurt are often different from those found in probiotic supplements. Yogurt starter cultures are designed to ferment milk, not necessarily to colonize the human gut.
How much probiotics are in yogurt?
The amount of probiotics in yogurt can vary substantially:
- Most yogurts contain between 106 to 107 CFU live cultures per gram.
- Greek yogurt tends to have the highest counts, sometimes up to 109 CFU per gram.
- Probiotic yogurts may have probiotic strains added, but counts can range from 106 to 109 CFU per gram.
- Some studies have found 30% of yogurts had less than 106 CFU by the “best by” date.
So a typical serving of yogurt contains between 106 and 109 CFUs of probiotics. How does this compare to probiotic supplements?
How much probiotics are in supplements?
Probiotic supplements generally contain higher CFUs than yogurt:
- Doses typically range from 109 to 1011 CFU per serving.
- Some high potency probiotics may have up to 50 or 100 billion CFU per dose.
Most probiotic supplements are taken daily, while yogurt is often consumed once or twice per day. This means probiotic supplements may provide a higher total daily dose of probiotics.
| Product | CFU per Serving | Servings Per Day | Total CFU Per Day |
|---|---|---|---|
| Yogurt | 107 – 109 | 1-2 | 107 – 2 x 109 |
| Probiotic supplement | 109 – 1011 | 1 | 109 – 1011 |
Do the probiotics in yogurt survive digestion?
To provide a health benefit, the probiotics in yogurt must not only be present in sufficient amounts – they also need to survive passage through the acidic environment of the stomach. There are a few factors that influence the likelihood of survival:
- Strains: Some Lactobacillus strains, such as L. casei and L. rhamnosus tend to survive better than others.
- Food matrix: Probiotics mixed into solid foods may survive better than probiotic drinks.
- Prebiotics: Adding prebiotic fibers may enhance survival of probiotics.
- Buffering: Buffering agents can help reduce acidity in the stomach and improve probiotic viability.
Unfortunately, most yogurts do not contain probiotic strains that are optimized for surviving gastrointestinal transit. One study found the probiotics in fermented dairy products decreased by up to 5 logs (100,000 fold) by the time they reached the jejunum.
Probiotic supplement products are specifically designed to enhance delivery and release of strains to the intestines. Methods may include:
- Acid-resistant capsules
- Time-release coatings
- Buffering with minerals or prebiotics
As a result, probiotic supplements tend to deliver more viable organisms to the gut than yogurt products.
Do probiotics in yogurt colonize the gut?
In order to provide an ongoing health benefit, probiotics must be able to persist and colonize the gastrointestinal tract. Adhesion to intestinal cells is important for colonization.
However, the strains found in yogurt are not selected based on their ability to adhere to the human gut. The optimal growth temperature for yogurt bacteria is around 40°C – far below human body temperature.
As a result, yogurt starter cultures tend to transiently pass through the intestines without long-term colonization. In contrast, probiotic supplements select strains like Lactobacillus and Bifidobacterium specifically for their ability to colonize human intestinal mucosa.
This suggests probiotic supplements are more likely to produce sustained effects on the intestinal microbiome than the temporary probiotics from yogurt.
Do yogurts boost gut microbiome diversity?
A healthy gut microbiome contains a diverse array of bacterial strains. Some evidence suggests yogurt may modestly increase microbiome diversity:
- Elderly subjects consuming probiotic yogurt had increased fecal bacterial diversity compared to controls in one study.
- However, the increase in diversity was relatively small compared to diversity-enhancing prebiotics like inulin.
Other studies show minimal effects of yogurt on microbiome populations:
- A 2021 meta-analysis found probiotic yogurt did not significantly change Bifidobacterium or Lactobacillus counts.
- Another study found probiotic yogurt led to no detectable changes in fecal microbiota composition.
Probiotic supplements have also been studied for their effects on microbiome diversity:
- A review found probiotic supplements increased Lactobacillus and Bifidobacterium abundance in most studies.
- Multi-strain supplements may provide greater bacterial diversity than single strains.
Overall, neither yogurt nor supplements substantially alter microbiome diversity without accompanying prebiotics or fiber. But probiotic supplements appear more likely to increase populations of beneficial Bifidobacterium and Lactobacillus species compared to yogurt.
Other considerations
When comparing yogurt and probiotic supplements, it is also important to consider:
- Diet: A healthy high fiber diet provides prebiotics to feed probiotics and enhances their effects.
- Ingredients: Added sugar in yogurt counteracts benefits. Look for unsweetened yogurt.
- Quality: Not all probiotic supplements are created equal. Look for reputable brands with strains selected for human health.
- Storage: Heat can damage probiotics. Refrigerate yogurt and supplements.
- Dose timing: Take supplements on an empty stomach to reduce acid exposure.
Focusing on fiber intake and minimizing sugary foods is important whether getting probiotics from yogurt or supplements.
The bottom line
Here is a summary of how yogurt compares to probiotic supplements:
- Yogurt tends to have lower CFU counts than quality probiotic supplements.
- The strains in yogurt are less likely to survive digestion compared to strains optimized for delivery to the gut.
- Probiotics from yogurt do not colonize the gut as effectively as supplement strains.
- Yogurt has minimal effects on microbiome populations and diversity.
- Probiotic supplements may have greater effects on beneficial Lactobacillus and Bifidobacterium counts.
While yogurt provides protein, calcium, and other nutrients, its probiotic effects are lower than dedicated probiotic supplements. Supplements designed to deliver efficacious probiotic strains to the intestines can provide more robust digestive and immune benefits.
However, supplementation does not replace eating a high fiber diet with fermented foods like yogurt. Getting probiotics from both yogurt and targeted supplements can help populate your gut with a diverse community of beneficial bacteria.
Conclusion
Yogurt provides a modest source of probiotics from fermentation with live active cultures. However, its effects on gut health are relatively small compared to probiotic supplements formulated for delivery to the intestines. Supplements can provide higher CFU counts, utilize strains optimized to survive digestion, and increase populations of beneficial bacteria.
Including yogurt in a balanced diet can provide some probiotic benefits. But for those looking to most optimally support their microbiome and digestive health, targeted probiotic supplementation is likely the better option. Probiotic supplements can deliver therapeutic doses of strains that are able to effectively colonize the gut.