In This ArticleView AllIn This Article4 Best Dairy Foods for Your Gut HealthOther Ways to Support Your Gut HealthThe Bottom Line
In This ArticleView All
View All
In This Article
4 Best Dairy Foods for Your Gut Health
Other Ways to Support Your Gut Health
The Bottom Line
Many dairy products are rich in nutrients that support optimal health and development throughout life, including protein, vitamin D, calcium, potassium and phosphorus, according to a 2019 study published inNutrients. But did you know some dairy products are also fantastic for your gut health? These foods promote the growth of gut-healthy bacteria, notes research inGut Microbesin 2020.
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In the past decade, more and more research has revealed the profound impact that the gut has on overall health, notes a 2019 review inNutrients. According to theNational Institutes of Health, gut health is critical in immune system function and chronic disease risk. In addition, gut health has beenassociated with mental healthin what’s known as the gut-brain connection.
“The health of the gastrointestinal tract is intricately linked to the health of the entire body,” says Louisville-basedSunana Sohi, M.D., a board-certified gastroenterologist and member of the American Medical Association. “A healthy gut microbiome has not only been associated with digestive tract wellness but also a stronger immune system, as well as decreased rates of depression and anxiety, dementia, heart disease, diabetes and even cancer.” So if your goal is to improve your overall health, eating foods good for your gut is a wise choice. Keep reading to learn which dairy foods are best for adding more healthy bacteria to your gut.
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1. Kefir
Kefir is a fermented dairy product that has excellentprobiotic properties. According to theNIH, probiotics can boost the proliferation of healthy gut bacteria and strengthen the immune system.
Kefir is produced from various types of milk, including cow, goat and sheep, through a microbial fermentation process. This fermentation process gives kefir its diverse bacterial and yeast strains that support gut health.
“Consuming dairy products like kefir can improve the gut microbial balance, enhance digestion and support the immune system,” saysSarah Robbins, M.D., a gastroenterologist and physician nutrition specialist in British Columbia, Canada.
2. Yogurt
Yogurt is a fermented milk that’s also rich in probiotic cultures. The live bacteria found in yogurt help boost gut health and can aid in weight loss and lower your risk of developing type 2 diabetes, according to a 2022 study published inBMC Microbiology.
“Yogurt can support gut health through several ways, especially when it contains probiotics (beneficial live bacteria) and prebiotics, which are non-digestible fibers that promote the growth and activity of beneficial bacteria,” states Robbins.
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3. Buttermilk
A February 2022 study in theInternational Journal of Molecular Sciencesrevealed that buttermilk could promote the production of short-chain fatty acids, specifically butyrate. Butyrate is fantastic for gut health since itstrengthens the intestinal barrier, preventing bacteria and other microbes from passing through the bloodstream.
4. Aged Cheese
“Dairy products that are easy to digest include aged cheeses,” says Robbins. “Some of these aged cheeses also contain beneficial gut bacteria.” However, according toHarvard Health Publishing, probiotics are typically only found in aged cheeses that haven’t been heated, which can kill off the good bacteria. Aged cheeses beneficial for your gut include Cheddar, cottage cheese, Gouda, provolone and Swiss.
While some cheeses contain beneficial probiotics, be sure to eat them in moderation since most types of cheese are calorie-dense andhigh in saturated fat. Excessive consumption of saturated fats can increase your risk of heart health, per theAmerican Heart Association. Also, eating too much cheese may cause constipation, says theNIH.
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If you’re looking for more ways tosupport your gut healthbesides adding these gut-friendly dairy foods to your diet, Robbins and Sohi recommend the following:
Including these gut-healthy dairy foods in your diet can help support a balanced microbiome. A healthier gut can lead to a more robust immune system and better mental health. Combining the above dairy foods with prebiotic-rich whole foods andhealthy lifestyle habits, like stress management, regular exercise and avoiding processed foods, can significantly boost your overall health.
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