Brenda Khan
Dairy products are often thought to increase inflammation due to their saturated fat content. However, some dairy foods can be anti-inflammatory. For example, a 2017 study found that eating 12 ounces of low-fat yogurt every day for 9 weeks reduced some inflammatory markers. Yogurt's anti-inflammatory power may come from the probiotics it contains. However, not all fermented foods have probiotics, and some people are unable to fully digest lactose, so the answer depends on the individual.
Is whole milk yogurt ok for an anti-inflammation diet?
| Characteristics | Values |
|---|---|
| Anti-inflammatory foods | Fruits, vegetables, fatty fish, whole grains, olive oil |
| Pro-inflammatory foods | Sugar, trans fat, sodium |
| Yogurt's anti-inflammatory properties | Probiotics, live active cultures |
| Whole milk yogurt | May promote inflammation due to saturated fat and sugar content |
| Recommended yogurt type | Low-fat yogurt with live active cultures |
| Milk alternatives | Check labels for added sugars, opt for unsweetened varieties |
| Dairy sensitivity | Some people are unable to digest lactose |
| A2 milk | May reduce digestive upset and lower systemic inflammation |
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What You'll Learn
Yogurt is anti-inflammatory due to its probiotics content
Dairy products can be inflammatory for some people, but they can also be anti-inflammatory for others. Fermented dairy or dairy with added probiotics can be beneficial for overall health. Dairy products that may help reduce inflammation include yogurt, buttermilk, kefir, cottage cheese, and aged cheese.
Yogurt is associated with decreased inflammation and decreased insulin resistance, and it may prevent type 2 diabetes. Nutrition researchers believe this is due to the probiotics it contains, though this has yet to be confirmed with rigorous trials. Probiotics give your digestive tract a healthy boost that may support immune health. Your gut is home to trillions of living organisms collectively called the gut microbiome, which is responsible for critical functions like supporting your immune system to protect you against harmful diseases.
Probiotic bacteria, especially Lactobacillus acidophilus, Bifidobacterium bifidum, Bifidobacterium lactis, Lactobacillus casei, and/or Lactobacillus rhamnosus are used in the dairy industry to produce probiotic yogurt. Yogurt, as a non-pharmacological food component, provides various non-pathogenic microorganisms such as Streptococcus thermophilus and Lactobacillus Bulgaricus.
A 2021 study published in Nutrients found that eating yogurt was associated with lower levels of interleukin-6 (IL-6), a marker of inflammation. Additionally, a 2020 review of nine studies published in Obesity Medicine reported that daily intake of probiotic yogurt was linked with lower C-reactive protein (CRP), another inflammatory marker. Results from a 2020 study in Nutrition Research also showed that cultured cottage cheese delivers probiotics to the gut, promoting healthy bacterial growth and survival.
In addition to its anti-inflammatory properties, yogurt is packed with nutrients like calcium, vitamin D, vitamin B12, zinc, phosphorus, and magnesium, depending on the type.
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Whole milk is inflammatory due to its saturated fat content
Dairy products have long been a topic of debate in the context of inflammation. While some believe that dairy products can be anti-inflammatory, others argue the opposite. One reason for this discrepancy could be that dairy encompasses a wide range of products, from yogurt to cheese to milk, each with varying fat content.
Whole milk, in particular, has been associated with inflammation due to its saturated fat content. Saturated fat is one of the dietary factors that have been linked to increased levels of inflammatory markers in the body. However, it's important to note that the understanding of the relationship between diet and inflammation is still evolving, and many details remain unknown.
Yogurt, on the other hand, has been associated with decreased inflammation. This is attributed to the probiotics and beneficial bacteria it contains. Probiotics promote a healthy balance of gut bacteria, which is crucial for maintaining a healthy immune system. A healthy gut microbiome can help regulate inflammation and protect the body from harmful diseases.
Several studies have supported the anti-inflammatory effects of yogurt. One study found that consuming yogurt was associated with lower levels of interleukin-6 (IL-6), a marker of inflammation. Another study showed that daily intake of probiotic yogurt led to reduced C-reactive protein (CRP), another inflammatory marker. Additionally, a study investigating the impact of yogurt on gut bacteria suggested that yogurt might protect against the harmful byproducts of gut bacteria, thereby reducing inflammation.
While whole milk's saturated fat content suggests it may contribute to inflammation, yogurt, a dairy product made from milk, has been consistently associated with anti-inflammatory effects. This highlights the complexity of the relationship between diet and inflammation and the need for further research to understand the specific components and mechanisms involved.
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Yogurt with added sugar is inflammatory
Yogurt is typically considered a healthy choice, offering benefits for heart health, weight management, and more. However, many commercial yogurt brands contain added ingredients, such as sugar and artificial flavors. While yogurt is associated with decreased inflammation, decreased insulin resistance, and the potential to prevent type 2 diabetes, added sugar can have the opposite effect.
Sugar is a well-known inflammatory ingredient, and excess sugar intake is associated with several health problems, including diabetes and obesity. Many yogurts have enough added sugar to be considered a dessert, especially those with "added fruit" or toppings. These added sugars can include natural sugar from fruit, as well as sugar added during manufacturing to enhance the flavor.
To avoid the negative effects of added sugar, it is recommended to choose plain, low-sugar, or unsweetened yogurt varieties and add your own toppings, such as nuts, seeds, or fresh fruit. Greek yogurt, for example, tends to be higher in protein and can be a good base for creating a nutritious and satisfying snack.
It is important to read food labels and be mindful of the ingredients in your yogurt to ensure you are making a healthy choice. By choosing the right type of yogurt and adding your own mix-ins, you can control both the ingredients and serving size, reducing the risk of consuming excess added sugar.
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Yogurt protects us from harmful byproducts of gut bacteria
Dairy foods can be anti-inflammatory, and yogurt is one of the most consistently mentioned dairy products in this context. Yogurt is made by adding bacteria like Lactobacillus bulgaricus and Streptococcus thermophilus to milk, which kickstarts the fermentation process. These bacteria are known as probiotics, or "live microorganisms that, when administered in adequate amounts, confer a health benefit".
Probiotics help maintain a healthy balance between beneficial and potentially harmful bacteria in the digestive tract. They can help prevent or treat a variety of chronic gastrointestinal diseases, including inflammatory bowel diseases like ulcerative colitis and Crohn's disease. Probiotics also help to regulate the production of neurotransmitters like serotonin, which plays a vital role in mood, depression, and anxiety.
Yogurt is a well-known source of probiotics, and its consumption is associated with changes in the composition of the human gut microbiome. For example, yogurt consumption is linked to an increase in Streptococcus thermophilus and Bifidobacterium animalis subsp. lactis in the gut. Bifidobacterium animalis subsp. lactis is associated with 13 faecal metabolites, including 3-hydroxyoctanoic acid, which is involved in regulating gut inflammation.
In addition to its anti-inflammatory properties, yogurt is also packed with nutrients like calcium, vitamin D, vitamin B12, zinc, phosphorus, and magnesium. It is important to note that not all fermented foods contain probiotics, and heat-treated or pasteurized yogurts will have fewer live cultures.
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People with dairy sensitivity should avoid whole milk yogurt
Dairy foods can be anti-inflammatory for some people, but they can also be problematic for others. While yogurt is often associated with decreased inflammation, this is not the case for everyone.
Whole milk contains about 13 grams of lactose per 1-cup serving, and yogurt is made by fermenting milk. For people with dairy sensitivity, consuming lactose can lead to digestive symptoms like diarrhea, stomach pain, gas, bloating, or abdominal discomfort. This is because people with lactose intolerance do not have enough of the enzyme lactase, which is needed to break down lactose. While some people with dairy sensitivity can tolerate low-lactose foods like Greek yogurt, others need to eliminate lactose completely for symptom relief.
Additionally, some people may have a milk or yogurt allergy, which can cause mild to severe symptoms, including life-threatening anaphylaxis. Symptoms of an allergy can include difficulty breathing, tightness of the throat, fainting, low blood pressure, rapid heartbeat, dizziness, and cardiac arrest. In the case of an allergy, the best treatment is to avoid milk and products that contain milk proteins.
Therefore, people with dairy sensitivity should avoid whole milk yogurt, as it is likely to contain high levels of lactose, which can trigger uncomfortable symptoms. Instead, they may want to consider lactose-free alternatives or other dairy-free options.
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Frequently asked questions
Yogurt is considered anti-inflammatory due to the probiotics it contains. A 2017 study found that inflammatory markers such as TNF-alpha were significantly reduced in participants who consumed yogurt. However, the effect of yogurt on inflammation is still being debated, and it may depend on the individual's ability to digest lactose.
Whole milk yogurt may not be suitable for individuals with lactose intolerance or cow's milk protein allergy, as dairy can promote inflammation in these cases. Additionally, some types of yogurt contain added sugars, which can trigger an inflammatory response. It is important to check the labels and opt for unsweetened varieties.
An anti-inflammatory diet typically includes whole, nutrient-dense foods with antioxidants. This includes fruits, vegetables, fatty fish, whole grains, olive oil, and fermented foods with probiotics such as buttermilk, kefir, cottage cheese, and aged cheese.
