Yogurt is an integral part of the diet in many cultures globally. In the UK it is included as part of the Government’s healthy eating model: The Eatwell Guide. The guide recommends including some dairy, such as yogurt as part of a healthy, balanced diet.[1]
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The yogurt matrix
Yogurt is a nutrient dense food, that delivers a high level of many beneficial nutrients, like protein, calcium and magnesium, in relation to its calorie content. Yogurt significantly contributes to the intake of key nutrients such as protein, calcium, iodine, phosphorus, potassium, vitamin A and B vitamins, like B2 & B12.[2,3,44] Since some of these nutrients are often under-consumed, yogurt can be a valuable food to help ensure adequate intake of these key nutrients.
The combination of nutrients in yogurt and how they are physically and chemically structured, is often referred to as the ‘‘yogurt’ matrix.
Historically, a lot of nutrition research has focussed on single nutrients alone (like calcium, or fat) and their impacts on overall health. However, we now know that the link between nutrition and health is far more complex than once thought. Human beings don’t consume isolated nutrients, but rather eat a variety of whole foods, each with unique combinations and structures. Research has shown that the structure and texture of dairy products can significantly influence how effectively our bodies digest and absorb nutrients.[4]
Yogurt and some of its nutritional properties:[2-7]
Yogurt as part of a healthy diet and lifestyle
Eating yogurt has been linked to improved dietary quality and healthier eating habits. Evidence has shown that people who frequently consume yogurt have a higher intake of not just nutrients found in yogurt itself, such as calcium, magnesium and potassium, but also nutrients not typically found in yogurt such as folic acid, copper, manganese and iron[8-10]. In addition, those who consume yogurt regularly appear to have a greater tendency toward a host of other associated health behaviours. Whilst it is not clear the degree of causality of yogurt consumption, it appears that regularly consuming yogurt may be linked to benefits beyond those directly attributed to yogurt itself.
Adapted from Panahi et al 2016[8]
Yogurt’s Health Benefits
Research is ongoing to understand the potential health benefits of regular yogurt consumption.
Some of these health benefits are thought to be specific to yogurt and not observed with all dairy foods. These distinct effects may be attributed to the yogurt matrix.
Summary of the scientific evidence on the health effects of yogurt[12-43]
Yogurt and gut health
Certain live bacteria in yogurt can reach the gut alive when ingested[11] and beneficially alter the gut microbiota.[12,13] In 2016, the first systematic review and meta-analysis of studies on Activia’s effect on digestive discomfort was published,[14] showing that daily consumption of 2 x 125g servings of Activia® over 4 weeks may improve gastrointestinal discomfort and well-being in healthy adults. See the Activia Science section for more information on the science behind Activia.
Yogurt and lactose digestion
Lactose, a carbohydrate (sugar) in milk, is broken down into glucose and galactose by the enzyme lactase.[15] During the fermentation of milk into yogurt, two specific microorganisms - Lactobacillus bulgaricus and Streptococcus thermophilus - play a key role in breaking down lactose.[16] These strains can also survive to the intestine, which means they can continue to break down other dietary sources of lactose. Yogurt therefore, may be beneficial for those people who have lactase deficiency.
Lactose digestion in the small intestine produces the two monosaccharides, glucose and galactose. Galactose has been a molecule of interest in many fields, particularly immunology and neuroscience.[18]
In the EU and UK, yogurt and fermented milk producers can claim that their product helps improve lactose digestion for individuals who have difficulty digesting lactose, when the product contains at least 10[8] colony forming units of Streptococcus thermophilus and Lactobacillus Bulgaricus per gram.[17]
Yogurt and a reduced risk of Type 2 diabetes
There is promising evidence that yogurt consumption may be associated with a reduced risk of developing type 2 diabetes (T2D). In 2024, the US Food and Drug Administration found the evidence promising enough to issue a statement, saying: ‘Eating yogurt regularly, at least 2 cups (3 servings) per week, may reduce the risk of type 2 diabetes according to limited scientific evidence.[19]
Prospective studies have shown that yogurt consumption may reduce the risk of T2D.[20-22] When yogurts are consumed more than twice a week, the association becomes stronger. Meta-analyses of large prospective cohort studies have also demonstrated a consistent inverse relationship between yogurt and T2D incidence.[15,23-26] Mechanisms involved to explain the positive effects of yogurt on insulin resistance are still being explored. But is thought that the nutrient rich profile of yogurt can help with satiety and maintaining a healthy weight, which is a main risk factor for T2D. It is also considered as a low glycaemic index food.[27]
Yogurt, weight management and obesity
Over the past few years, epidemiological studies have suggested that dairy products may have a role in preventing overweight or obesity, although other studies have failed to identify an effect, or have been confounded by factors like energy intakes.[28-32]
One meta-analysis of 32,220 individuals, found a 13% reduction in the risk of overweight and obesity for every 50g increase in daily yogurt consumption.[29]
It has also been suggested that yogurt’s protein content may have an effect on satiety leading to reduced hunger, increased fullness and delayed subsequent eating.[32] More research is emerging in this area.
Yogurt and cardiovascular health
Dairy products such as yogurt have consistently been linked with either beneficial or neutral effects on risk of cardiovascular disease (CVD). For example, a meta-analysis of 10 cohort studies from the USA, Sweden, The Netherlands, Finland, Australia and the UK, found a 17% decreased risk of CVD in fermented dairy food intake. Sub-group analysis found that yogurt consumption was associated with a 22% fall in CVD risk.[33]
Yogurt may help reduce (CVD) risk through several mechanisms, including improvements in blood lipid profiles, reductions in BMI, and enhanced production of anti-hypertensive peptides that inhibit angiotensin-converting enzyme - all of which contribute to better blood pressure regulation.[34] Another possible explanation is the alteration in the gut microbiome from microorganisms found within yogurt.[33]
Yogurt & Bones
Yogurt is rich in protein and other essential micronutrients such as phosphorus, potassium and calcium, which are crucial for bone health. Intake of calcium from dairy during childhood is particularly important, as this is when bone development is most active.[35]
Yogurt containing live bacteria can further enhance bone health by improving the diversity of the gut microbiota, increasing calcium absorption and modulation of bone metabolism at all ages. Research supporting the beneficial impact of milk or dairy consumption on bone health shows a significant inverse relationship between dairy consumption and bone turnover markers, along with a positive association with bone mineral content. However, the evidence connecting dairy intake to reduced risk of hip fractures is less conclusive. Notably, yogurt consumption appears to offer a modest protective effect against hip fractures.[36]
Yogurt and childhood allergies
Studies show that infants who eat yogurt or whose mothers consumed yogurt during pregnancy have lower rates of eczema and food allergies.[37]
This protective effect may be attributed to the beneficial bacteria in yogurt, like lactobacillus which can enhance the gut microbiome diversity and function, helping to suppress allergic responses.[38] However research in this area, especially with regard to yogurt consumption is still emerging.
Yogurt & Teeth
Research shows that yogurt can positively modify the mouth’s microbiome reducing harmful bacteria which are responsible for tooth decay.[39] Additionally, the calcium & phosphate content in yogurt can help prevent tooth decay and support remineralisation.[40,41]
Also the lactose in milk has lower potential for causing tooth decay than other dietary sugars as it is not fermented to acidic products in the mouth.[41] It is believed that the dairy matrix surrounding lactose helps protect tooth enamel by reducing its exposure to cariogenic effects, making lactose one of the least cariogenic fermentable sugars[42,43]
Conclusion
While research continues to explore the full extent of yogurt’s health benefits and the strength of causal relationships, current and emerging evidence indicates that yogurt contributes positively to a healthy diet. Its potential benefits range from reducing the risk of type 2 diabetes and cardiovascular disease to supporting healthy weight management. In the case of Activia®, yogurt may also help improve gastrointestinal discomfort and overall wellbeing in healthy adults.
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[5] EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on the substantiation of health claims related to calcium and maintenance of bones and teeth (ID 224, 230, 231, 354, 3099), muscle function and neurotransmission (ID 226, 227, 230, 235), blood coagulation (ID 230, 236), energy‐yielding metabolism (ID 234), function of digestive enzymes (ID 355), and maintenance of normal blood pressure (ID 225, 385, 1419) pursuant to Article 13 (1) of Regulation (EC) No 1924/2006. EFSA Journal. 2009 Oct;7(10):1210.
[6] EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on the substantiation of health claims related to protein and increase in satiety leading to a reduction in energy intake (ID 414, 616, 730), contribution to the maintenance or achievement of a normal body weight (ID 414, 616, 730), maintenance of normal bone (ID 416) and growth or maintenance of muscle mass (ID 415, 417, 593, 594, 595, 715) pursuant to Article 13 (1) of Regulation (EC) No 1924/2006. EFSA Journal. 2010 Oct;8(10):1811.
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