Fermented
Yogurt with Live Cultures
7/10 Strong evidence
Fermented dairy supplying live Lactobacillus and Bifidobacterium cultures; choose plain unsweetened varieties to avoid added sugars that offset benefits.
Active compounds
-
Lactobacillus and Bifidobacterium
Support gut barrier integrity and modulate systemic inflammation through short-chain fatty acid production
Helps with
Practical tips
- Preparation
- Choose plain, unsweetened, with 'live and active cultures' on the label
- Recommended amount
- 3/4 to 1 cup daily
- Absorption
- Greek and Icelandic styles are strained — more protein but fewer probiotics per ounce
- Cautions
- Flavored varieties often have as much added sugar as soda; check labels carefully