Yogurt can be a great addition to an anti-inflammatory diet due to its live and active cultures that provide probiotics. Probiotics help reduce inflammation in the gut and improve overall digestive health. However, not all yogurts are created equal when it comes to reducing inflammation. The key is to choose yogurt that contains beneficial probiotics without a lot of added sugars.
What makes yogurt anti-inflammatory?
The live cultures in yogurt are the key to its anti-inflammatory properties. Yogurt contains probiotics, which are beneficial bacteria that support digestive and overall health. The two most common probiotics found in yogurt are:
- Lactobacillus: This probiotic helps reduce inflammation, fight pathogens, and promote gut barrier integrity.
- Bifidobacterium: This probiotic helps control inflammation levels and boosts immune function.
When choosing an anti-inflammatory yogurt, look for brands that contain specific strains like Lactobacillus casei or Bifidobacterium lactis. These have been shown to reduce inflammatory markers like CRP and cytokines.
Avoid added sugars
While the live cultures in yogurt provide benefits, many yogurts also contain added sugars that can negatively impact inflammation. Foods high in added sugars feed harmful gut bacteria and promote inflammation. For maximum anti-inflammatory benefits, choose unsweetened or low-sugar yogurts.
Here is a comparison of the sugar content in popular yogurt brands:
| Yogurt | Sugar per Serving |
|---|---|
| Plain nonfat Greek yogurt | 6g |
| Vanilla low-fat yogurt | 18g |
| Strawberry whole milk yogurt | 24g |
As you can see, flavored yogurts often contain 3-4 times more sugar than plain varieties. Avoid those with 20g or more of total sugars per serving.
Choose full-fat yogurt
Full-fat plain yogurt may actually be better for reducing inflammation than low-fat or nonfat varieties. Full-fat dairy contains conjugated linoleic acid (CLA), a type of fatty acid that has been found to lower inflammatory markers.
One study gave participants either low-fat or full-fat yogurt. The full-fat yogurt group had lower CRP levels compared to the low-fat group after 8 weeks.
Just be mindful of portion sizes, as full-fat yogurt is higher in calories. Stick to 6 ounces or less per serving.
Add anti-inflammatory mix-ins
Plain full-fat yogurt is the best base for an anti-inflammatory yogurt bowl. You can then add anti-inflammatory fruits, nuts, spices, and other toppings to give it extra flavor and nutrients.
Some anti-inflammatory mix-in ideas include:
- Fruits: Blueberries, strawberries, blackberries, raspberries
- Nuts and seeds: Walnuts, almonds, chia seeds, flaxseeds
- Spices: Cinnamon, ginger, turmeric
- Herbs: Basil, mint, oregano
Here is an example of an anti-inflammatory yogurt bowl recipe:
Anti-Inflammatory Blueberry Yogurt Bowl
Ingredients:
- 1 cup plain full-fat Greek yogurt
- 1⁄2 cup blueberries
- 1 Tbsp chopped walnuts
- 1 tsp cinnamon
- 1 tsp flaxseeds
- 1⁄2 tsp ginger powder
- Raw honey to taste (optional)
Instructions:
- Add Greek yogurt to a bowl.
- Top with blueberries, walnuts, cinnamon, flaxseeds and ginger powder.
- Drizzle with a bit of raw honey if desired.
- Enjoy immediately!
How does yogurt reduce inflammation?
There are a few key ways that the probiotics and nutrients in yogurt help fight inflammation:
1. Improves gut barrier function
Probiotics strengthen tight junctions in the gut lining and prevent “leaky gut” that allows bacteria and toxins into the bloodstream. This improves overall gut health and reduces systemic inflammation.
2. Reduces inflammatory cytokines
Probiotic strains reduce inflammatory compounds like interleukin-6 (IL-6), interleukin-8 (IL-8) and tumor necrosis factor alpha (TNF-alpha).
3. Increases anti-inflammatory cytokines
Probiotics increase levels of cytokines like interleukin-10 (IL-10) that help regulate the inflammatory response.
4. Alters gut microbiota
The beneficial bacteria in yogurt help support a healthy gut microbiome by crowding out inflammatory bacteria species.
5. Provides antioxidants
Fruit, nuts and spices added to yogurt provide antioxidants that neutralize oxidative stress and inflammation.
Conclusion
Yogurt that contains live probiotic cultures can be an anti-inflammatory addition to your diet, especially when focusing on plain, full-fat varieties. Avoid added sugars by choosing unsweetened yogurt and adding your own anti-inflammatory mix-ins like fruits, nuts and spices. Aim for at least 1-2 servings per day to reap yogurt’s benefits for reducing inflammation and improving gut health.