3. Some Varieties May Benefit Digestive Health

Some types of yogurt contain live bacteria, or probiotics, that were either a part of the starter culture or added after pasteurization.

These may benefit digestive health when consumed (17).

Unfortunately, many yogurts have been pasteurized, which is a heat treatment that kills the beneficial bacteria they contain.

To ensure your yogurt contains effective probiotics, look for one that contains live, active cultures, which should be listed on the label.

Some types of probiotics found in yogurt, such as Bifidobacteria and Lactobacillus, have been shown to lessen the uncomfortable symptoms of irritable bowel syndrome (IBS), which is a common disorder that affects the colon (18, 19, 20, 21).

One study had IBS patients regularly consume fermented milk or yogurt that contained Bifidobacteria. After only three weeks, they reported improvements in bloating and stool frequency — effects seen after six weeks, as well (21).

Another study found that yogurt with Bifidobacteria improved digestive symptoms and health-related quality of life among women who did not have a diagnosed digestive condition (22).

Furthermore, several studies have found that probiotics may protect against antibiotic-associated diarrhea, as well as constipation (23, 24, 25, 26, 27, 28).

SUMMARY:

Some types of yogurt contain probiotics, which may boost digestive health by reducing the symptoms of common gastrointestinal disorders, such as bloating, diarrhea and constipation.

4. It May Strengthen Your Immune System

Consuming yogurt — especially if it contains probiotics — on a regular basis may strengthen your immune system and reduce your likelihood of contracting an illness.

Probiotics have been shown to reduce inflammation, which is linked to several health conditions ranging from viral infections to gut disorders (29, 30, 31, 32).

Research shows that in some instances, probiotics may also help reduce the incidence, duration and severity of the common cold (33, 34, 35, 36, 37).

Moreover, the immune-enhancing properties of yogurt are partly due to its magnesium, selenium and zinc, which are trace minerals known for the role they play in immune system health (38, 39, 40).

Vitamin D-fortified yogurts may boost immune health even further. Vitamin D has been studied for its potential to prevent illnesses such as the common cold and flu (9, 41, 42, 43).

SUMMARY:

Yogurt provides probiotics, vitamins and minerals, all of which may boost immune health and prevent certain illnesses.

5. It May Protect Against Osteoporosis

Yogurt contains some key nutrients for maintaining bone health, including calcium, protein, potassium, phosphorus and, sometimes, vitamin D.

All of these vitamins and minerals are especially helpful for preventing osteoporosis, a condition characterized by weakening of the bones. It is common in the elderly (44, 45, 46).

Individuals with osteoporosis have low bone density and are at a higher risk of bone fractures (47, 48).

However, research shows that consuming at least three servings of dairy foods, such as yogurt, on a daily basis may help preserve bone mass and strength (49, 50).

SUMMARY:

Yogurt is rich in vitamins and minerals that play a key role in bone health. Consuming it regularly may reduce the risk of osteoporosis.

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