An American dietitian decided to eat yogurt every day for a week to see how it would affect her body.
The experiment resulted in both personal observations and findings that support several of yogurt’s well-known health benefits, according to Prevention.
Less bloating
After one week, the dietitian noticed that her stomach felt less bloated.
She believes this may have been due to eating fewer salty snacks, as well as the probiotics in yogurt, which can help support a healthy gut microbiome.
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Better satiety
Yogurt made it easier to stay full between meals.
Greek yogurt in particular, with its high protein content and moderate fat content, provided a longer-lasting feeling of fullness.
More mindful food choices
Making yogurt part of her daily routine encouraged her to plan her meals more consciously.
Instead of reaching for random snacks, she thought more carefully about how yogurt would fit into her daily diet.
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Good support for gut health
Yogurt contains probiotics that can contribute to a healthy and balanced gut microbiome.
This may benefit digestion while also supporting the immune system and overall well-being.
Protein helps control hunger
The high protein content makes yogurt an excellent snack.
Combined with the fat found in varieties that are not fat-free, it can help reduce hunger between meals.
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Calcium supports bone health
Yogurt is a good source of calcium, an essential nutrient for maintaining strong bones.
Its protein content also helps support muscle maintenance and growth.
May help with weight management
The longer-lasting feeling of fullness may make it easier to avoid overeating.
During the experiment, the dietitian also found that she craved extra snacks less often.
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Too much yogurt can be a downside
Although yogurt is a healthy food, consuming too much can lead to excessive calorie intake.
Sweetened and flavored varieties may also contain significant amounts of added sugar.
Be aware of lactose
Some people with lactose intolerance can tolerate yogurt because it contains less lactose than milk.
However, if it causes discomfort, it may be a good idea to eat yogurt less frequently or choose lactose-free varieties.
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Certain medical conditions require extra consideration
People who need to monitor their protein or calcium intake because of specific medical conditions should speak with a doctor or a registered dietitian before making yogurt a regular part of their diet.
Greek yogurt was the favorite
The dietitian preferred Greek yogurt because of its thicker texture and higher protein content, which helped her feel fuller for longer.
Choose yogurt with little or no added sugar
Plain, unsweetened yogurt is highlighted as the best option.
Its flavor can easily be enhanced with ingredients such as honey, fresh fruit, or nuts.
Fat content depends on individual needs
Choosing between low-fat and full-fat yogurt depends on personal preferences and health goals.
For those looking to increase satiety, a variety with a slightly higher fat content may be a better choice.
Plant-based alternatives
People who follow a vegan diet or have a milk allergy can choose plant-based alternatives made from almonds, soy, or coconut.
It is recommended to select products that are fortified with probiotics, protein, and calcium.