How Much Yogurt Do You Need for Probiotics?

Yogurt is often at the top of the probiotic foods list. It's ubiquitous in kitchens around the world, providing an abundance of nutrients, as well as gut-healthy bacteria in as little as one serving.

Remember that plain, unsweetened yogurt without added sugars is healthier than sweetened yogurt, according to the Academy of Nutrition and Dietetics.

Health Benefits of Probiotics

Our bodies contain multitudes of bacteria, carrying good and bad strains. The role of probiotics, which are live microorganisms, is to protect the body against the "bad" bacteria. The strains of bacteria most commonly found in yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus.

According to Harvard Health Publishing, probiotics not only improve immune functioning, but also boost digestion and the absorption of nutrients. Furthermore, probiotics can offset a gut bacteria imbalance triggered by antibiotics, which can kill beneficial bacteria along with the harmful bacteria.

The National Institutes of Health notes that probiotics have been researched for the treatment of certain health conditions, such as irritable bowel syndrome, certain types of diarrhea, obesity and a type of eczema called atopic dermatitis. Other conditions that have been studied in relation to probiotics, include ulcerative colitis, colic and nonalcoholic fatty liver disease.

Someone with one of the mentioned conditions may be advised to take probiotics, though health experts neither recommend nor advise against probiotics for healthy individuals.

A List of Probiotic Foods

There are a number of ways you can get probiotics besides consuming yogurt. According to Harvard Health Publishing, other fermented or cultured probiotic foods include:

• Miso
• Tempeh
• Fermented milk
• Buttermilk
• Soy beverages

The National Institutes of Health adds kimchi, kombucha, sauerkraut, pickles, and raw unfiltered apple cider vinegar to the list. Probiotics may also come in the form of a dietary supplement. If you're wondering whether to use probiotic supplements vs. yogurt for your probiotics intake, there are a few things to consider.

While yogurt mainly contains two strains of bacteria: Lactobacillus bulgaricus and Streptococcus thermophilus, supplements usually contain a mixture of bacteria. Whether you take a supplement, may depend on what type of bacteria you need and why you're taking it. A word of caution against supplements: not all probiotics supplements have been backed by research, so it may take some investigating on your own to choose the right supplement.

Yogurt Servings and Risks of Probiotics

In terms of proper yogurt servings, the American Heart Association recommends that individuals age 9 and over, consume three servings of milk, cheese, or yogurt each day. One cup of yogurt is considered one serving.

Due to yogurt’s wealth of probiotics, yogurt eaters may be concerned about a "yogurt overdose."

The National Institutes of Health notes that there are side effects of probiotics; they're generally minor gastrointestinal symptoms, such as gas, and can be resolved without treatment. However, for individuals with a serious underlying condition or compromised immune function, ingesting probiotics is not advised. Furthermore, since probiotics are considered dietary supplements, not drugs, they're not monitored by the U.S. Food and Drug Administration, according to Harvard Health Publishing.