Do you still get probiotics from dairy free yogurt? A Comprehensive Guide

October 8, 2025 •

4 min read

According to studies, more than 65% of the global population has some degree of lactose intolerance, leading many to seek plant-based alternatives. For those making the switch, a primary concern is whether you still get probiotics from dairy free yogurt, and the short answer is yes, provided you know what to look for.

Quick Summary

Yes, many dairy-free yogurts contain live and active cultures and offer probiotic benefits, but it is essential to check the label for confirmation and avoid heat-treated products. The types of strains and overall nutritional content vary significantly by brand and plant base.

Key Points

Live Cultures Are Key: Many dairy-free yogurts contain live and active cultures, but you must check the label to confirm.
Not All Are Probiotic: Products heat-treated after fermentation will not contain live, beneficial bacteria, so be sure to check the label for verification.
Probiotic Strains Vary: The specific types and quantities of probiotics can differ widely among dairy-free brands, so some may offer different benefits.
Nutritional Differences Exist: Unlike dairy yogurt, the protein and fat content of dairy-free options vary significantly depending on the plant base, like soy, coconut, or almond.
Look for Added Fortification: Many plant-based yogurts are fortified with vitamins and minerals like calcium and B12, which are naturally present in dairy.
Consider Other Sources: To maximize gut health, incorporate other fermented foods like kimchi or kefir, as no single source should be your only probiotic intake.

The Simple Truth About Probiotics in Dairy-Free Yogurt

Many consumers avoid dairy due to lactose intolerance, allergies, or personal dietary choices, and fortunately, the answer to the question "Do you still get probiotics from dairy free yogurt?" is a definitive yes. The key to finding a probiotic-rich, dairy-free option is understanding that the process, not the base ingredient, creates the beneficial bacteria. Yogurts, whether dairy or plant-based, are made through fermentation using live cultures.

How Dairy-Free Yogurt is Fermented

Fermentation is the process that creates yogurt. A starter culture of bacteria is added to a base liquid—in this case, a plant-based milk instead of dairy milk. These live cultures ferment the natural sugars in the plant milk, producing lactic acid. This process gives the yogurt its characteristic tangy taste and helps thicken it. Common plant bases include:

Almond Milk: Often low in protein and calories but rich in vitamin E.
Coconut Milk: Known for a creamy, rich texture and higher fat content.
Soy Milk: One of the highest-protein dairy-free options, rivaling dairy yogurt in protein levels.
Oat Milk: Creates a naturally sweet and creamy consistency.
Cashew Milk: Provides a rich, thick texture, and healthy fats.

Key Differences: Reading the Label

One of the most important distinctions between dairy and dairy-free yogurt is regulatory. While dairy yogurt is often legally required to contain specific live cultures, plant-based alternatives do not face the same regulations. This means you must read the label carefully to ensure you are getting the probiotic benefits you seek. Look for labels that explicitly state "Live and Active Cultures." If a product is heat-treated after fermentation, the beneficial bacteria are killed, and you will not get probiotic benefits.

Comparing Dairy vs. Dairy-Free Yogurt

When choosing a yogurt, it's helpful to compare the two types based on their content. The nutritional value, especially protein and calcium, can vary significantly.


Feature	Dairy Yogurt	Dairy-Free Yogurt	Notes
Probiotic Content	Typically contains L. bulgaricus and S. thermophilus, among others.	Presence and strains vary; check for "Live and Active Cultures".	Vital to check labels, especially for heat-treated products.
Protein Content	Generally high, especially Greek yogurt.	Varies widely based on the plant base; soy is often highest.	Protein can also be fortified in some brands.
Calcium & Vit D	Often a naturally good source of both.	Levels vary; many brands fortify their products.	Always check the label for fortification.
Fat Content	Varies by fat percentage (e.g., non-fat, full-fat).	Varies significantly; coconut-based yogurts can be high in fat.	Nut-based yogurts contain healthy fats but in varying amounts.
Common Thickeners	Naturally thickens during fermentation.	Often requires added thickeners like agar, starches, or gums.	Thickeners affect texture and can sometimes cause digestive issues for sensitive individuals.

The Nutritional Profile: Beyond Probiotics

It's important to consider the overall nutritional differences. While dairy yogurt naturally contains key nutrients like calcium and Vitamin B12, some dairy-free yogurts are fortified to match these levels. On the other hand, many dairy-free options naturally contain fiber, a nutrient not typically found in dairy yogurts. This provides an excellent prebiotic source to feed the good bacteria in your gut.

Maximize Your Probiotic Intake

To ensure you're getting the best probiotic benefits from your dairy-free yogurt, consider the following tips:

Read the Label Thoroughly: Look for the phrase "Live and Active Cultures" or specific strain names listed in the ingredients.
Choose Unsweetened Varieties: Added sugars can feed bad bacteria and negate some of the gut-health benefits. Opt for plain yogurt and add your own natural sweeteners like fruit or a small amount of maple syrup.
Vary Your Sources: Don't rely solely on yogurt for your probiotic intake. Incorporate other fermented foods like kimchi, sauerkraut, kombucha, and kefir.
Consider Fortification: Look for brands that fortify their products with calcium, vitamin B12, and vitamin D, as these are common nutrients missing from unfortified plant milks.

Conclusion: The Final Verdict on Dairy-Free Probiotics

Ultimately, the answer to "Do you still get probiotics from dairy free yogurt?" is conditional but positive. Dairy-free yogurt can absolutely be a rich source of live, beneficial bacteria for gut health, but it requires careful label reading. Look for products with "Live and Active Cultures" and consider opting for unsweetened varieties to maximize the health benefits. By being an informed consumer, you can enjoy a creamy, flavorful, and probiotic-rich alternative that fits your dietary needs.

Learn more about fermented foods and their benefits for gut health from authoritative sources like the National Institutes of Health.

Frequently Asked Questions

No, not all dairy-free yogurts contain probiotics. You must look for the words "Live and Active Cultures" on the label, as some products are heat-treated after fermentation, which kills the beneficial bacteria.

The amount of probiotics is brand-dependent, not based on the plant base (e.g., almond, soy, coconut). Some brands, like Cocoyo, explicitly list high CFU counts, but this isn't standard practice. Checking the label for "Live and Active Cultures" and specific strains is the most reliable method.

Both can be excellent for gut health if they contain live and active cultures. For some with lactose intolerance, vegan yogurt may be better, as it eliminates potential digestive discomfort caused by lactose. The optimal choice depends on individual tolerance and overall nutritional profile.

Dairy-based yogurts are naturally rich in nutrients like calcium and vitamin B12. Plant-based milks lack these unless fortified, so checking for added vitamins is crucial to ensure a comparable nutritional profile.

While it's a good source, relying solely on any single food for your probiotic intake is not recommended. Incorporating a variety of fermented foods, such as sauerkraut, kimchi, and kefir, provides a broader range of beneficial bacteria for optimal gut health.

Yes, high levels of added sugar can negatively impact gut health by feeding undesirable bacteria. Choosing plain, unsweetened yogurt is the best way to get the full benefits from the probiotics.

To make dairy-free yogurt at home, you can heat a plant-based milk (e.g., coconut, almond, or soy) and introduce a vegan probiotic starter culture or a store-bought vegan yogurt with live cultures. The mixture is then left to ferment in a warm environment for several hours.