Yogurt
Yogurt as a functional food: what a 108-study review and cohort meta-analyses say, what live cultures mean, lactose, added sugar and safety in pregnancy.
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Overview
Yogurt is milk fermented by bacterial cultures. This page is about yogurt as a food. Probiotic supplements and strain-specific claims are a separate topic: a fermented food is not automatically a probiotic. [1] See Probiotics, prebiotics and fermented foods.What the research shows
| Question | What the sources say | Type of evidence |
|---|---|---|
| Lactose digestion | A systematic review of 108 studies concluded there is a causal relationship between yogurt consumption and lactose digestion and tolerance. [2] | Human studies |
| Overall health outcomes | In the same review, 76 of 108 studies reported a favorable outcome of fermented milks; 28 were not significant and 4 unfavorable. [2] | Mixed designs, 1979 to 2017 |
| Type 2 diabetes, colorectal and breast cancer, bone, heart | The review found "consistent associations" with lower risk; these are associations, not proof of cause. [2] | Mostly observational |
| Death from any cause | A meta-analysis of 8 prospective cohorts found a hazard ratio of 0.93 overall (not statistically significant) and 0.88 at intakes of 200 g a day or more. [3] | Observational |
| Prostate cancer | The review found an association with dairy in general, with no difference between fermented and unfermented products. [2] | Observational |
The review was conducted by authors who argue that fermented milks should be encouraged in dietary guidelines; read that as their conclusion, not a settled consensus. [2]
Live cultures and probiotics
Many yogurts are made with live starter cultures, but live cultures alone do not make a product a probiotic. ISAPP says a probiotic needs a defined strain with demonstrated benefit. [4][1] Check the label for "live and active cultures" and for added sugar. See Quality and labels.Safety and individual considerations
- Milk allergy: yogurt is a dairy food. The lactose finding above is about tolerance of lactose, not allergy. [2]
- Added sugar: flavored yogurts can add sugar; the Dietary Guidelines advise keeping added sugars under 10% of calories from age 2. [5]
- Pregnancy: choose products made with pasteurized milk (see Safety). [6]
Related
Kefir · Yogurt vs kefirFrequently asked questions
Is yogurt a probiotic?
Not automatically. A probiotic needs a defined strain with a shown health benefit; many yogurts contain only starter cultures. [4]
Does yogurt help lactose intolerance?
The 108-study review found a causal relationship between yogurt consumption and lactose digestion and tolerance. [2]
References
- Marco ML et al. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on fermented foods. Nat Rev Gastroenterol Hepatol 2021. PMID 33398112.
- Savaiano DA et al. Yogurt, cultured fermented milk, and health: a systematic review. Nutr Rev 2021. PMID 32447398.
- Gao X et al. Yogurt Intake Reduces All-Cause and Cardiovascular Disease Mortality: A Meta-Analysis of Eight Prospective Cohort Studies. Chin J Integr Med 2020. PMID 31970674.
- Hill C et al. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol 2014. PMID 24912386.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. Check the site for the current edition.
- Clemson Cooperative Extension. Food Safety for Pregnant Women and Their Babies. Extension fact sheet.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.