7 best probiotic yoghurts to keep your gut healthy, according to nutritionists

‘My favourite probiotic yoghurt would be authentic Greek yoghurt. It naturally contains probiotic cultures that can benefit our gut health, without having any added flavouring or sweeteners. Low-fat Greek yoghurt can be less satisfying and lower in protein content so I recommend staying away from the 0% versions,’ says Priya Tew, eating disorder and gut health dietitian and director of Dietitian UK.

‘Not only does the 5% fat version taste creamier, but a healthy amount of fat in your diet can aid in hormone regulation. It may help you feel fuller for longer (due to the satiating properties of fat) and help with the absorption of fat-soluble vitamins (vitamins A, D, E and K),’ explains Lambert.

‘Greek yoghurt is packed full of protein, with just 100g supplying a whopping 9g of protein, tummy-loving live cultures and 121mg of calcium on top. It contains the live active yoghurt cultures l. Bulgaricus, l. Acidophillus, bifidus, l. Casei.

‘I use it in smoothies and porridge, and it pairs heavenly with a dollop of nut butter and a handful of berries. It’s a great addition to any curry due to the thicker and richer mouth feel.’

‘Kefir yoghurt is my go-to yoghurt for gut health,’ says Harley St. London-based nutritionist and gut health and IBS specialist, Clarissa Lenherr.

‘Although traditional yoghurt can also be great for your gut health, kefir tends to have a broader spectrum of probiotic strains which may have potential health benefits. In addition, the fermentation process of kefir helps to break down lactose, the sugar found in milk that some people may find challenging to digest. This means kefir might be a good option for those who struggle to digest lactose.’

‘Skyr is Iceland’s answer to Greek yoghurt. It’s a cultured dairy product with a slightly creamier and thicker consistency than Greek Yoghurt, with a slightly milder taste,’ says Lambert.

‘It takes about four times as much milk to make skyr, compared with regular yoghurt, resulting in a much thicker and creamier product.

‘The probiotics in skyr are similar to those in regular and Greek yoghurt. On the label, you might see the probiotics Streptococcus thermophilus, Lactobacillus bulgaricus, Bifidobacterium, and Lactobacillus acidophilus – living microbes that benefit your health.

‘It’s low in sugar and does not contain any added sugar. Additionally, it’s low in saturated fats, it’s packed full of protein with a 100g serving supplying 10.6g. It’s bursting with live cultures to promote good gut health and improve digestion, and makes for a deliciously filling snack, especially if you add a handful of nuts and seeds.’

‘For all those with lactose intolerance or vegan, this is a great alternative to natural yoghurt,’ explains registered dietitian and gut health specialist Catherine Rabess.

‘Yoghurt is a deliciously cheap way of getting beneficial gut bacteria, proven to help your gut health and a good source of protein too. Fermented foods such as kefir and kimchi are also bursting with live cultures. Gut microbes need a fertiliser in the form of dietary fibre (prebiotics) to feed off and produce more, so remember to add a sprinkle of seeds and nuts or dried fruit, such as dates or figs, for that boost.’

‘Plain, sugar-free yoghurt is my recommendation, but I really rate Greek varieties above others for several reasons,’ says registered nutritional therapist and founder of award-winning supplement range Equi, Alice Mackintosh.

‘They start out being made in the same way but the straining process that Greek yogurt undergoes sets it apart, resulting in higher protein content and lower sugar levels. Some research also indicates that Greek yoghurt might contain slightly higher levels of beneficial bacteria. I recommend full-fat yoghurts for my clients because they taste better and also tend to keep you satisfied for longer, reducing the need for snacking (which isn't ideal for gut health). The fat content in full-fat yoghurts also means they are rich in essential vitamins D, E, K2, and A all of which are vital for a healthy digestive system. Keep in mind that the fermentation process of most yoghurt also means it contains less lactose, so some people can eat modest amounts and not react with bloating or indigestion, even if they can’t tolerate other forms of dairy.

‘Any supermarket’s own brand is good, but for a special treat, I would choose Waitrose 1 Strained Greek Yoghurt as it’s made in Greece using traditional methods.’

‘This yoghurt is made from quark, it’s very low in saturated fat and has an impressive amount of protein per 100g, making it a top option if you’re hoping to build muscle or need a post-workout snack,’ explains Lambert.

‘Quark originally comes from Europe and is made by warming sour milk which allows it to curdle. The product is then strained before adding bacteria, which ferments the lactose and ups the acidity. Microbial rennet is added to the mix which is an enzyme to help with the thickening and setting of the product. The coagulation of the product mainly relies on the acidity produced by lactic acid cultures feeding on the lactose. Therefore, being a fermented product, quark can help to improve gut health. Researchers have found that women who ate at least 2 servings of yoghurt per week were 17% less likely to have a heart attack or stroke, compared with women who ate less than 1 serving per week.’