Does Eating Yogurt Reduce Nausea? Exploring Probiotics and Gut Health

October 25, 2025 •

4 min read

According to a 2021 study, probiotic supplementation significantly reduced nausea and vomiting in pregnant women. This highlights the potential for probiotics, a key component in yogurt, to help soothe an upset stomach. But does eating yogurt reduce nausea for everyone, and how exactly does it work?

Quick Summary

Yogurt, especially varieties with live and active cultures, can help reduce nausea by improving gut health and calming the stomach. Its probiotic content helps balance gut bacteria and aid digestion. Bland, cold, and high-protein types like Greek yogurt are often recommended.

Key Points

Probiotics are Key: Yogurt's live and active cultures help restore balance in the gut microbiome, which can directly soothe an upset stomach.
Gut-Brain Connection: Probiotics may influence the gut-brain axis, potentially helping to alleviate anxiety-related nausea.
Pregnancy Relief: Studies suggest that probiotics can significantly reduce the severity of nausea and vomiting during pregnancy.
Choose Low-Fat and Bland: For best results, opt for plain, low-fat yogurts like Greek or Icelandic style, as they are easier to digest and less likely to trigger symptoms than high-fat dairy.
Serve Cold: Cold foods, including chilled yogurt, often have less odor and can be more palatable when you feel queasy.
High Protein is a Plus: Greek and Icelandic yogurts provide a higher protein content, which can offer sustained energy and help keep blood sugar levels stable.

Understanding the Link Between Yogurt and Nausea Relief

Nausea can be a debilitating symptom, whether it is caused by illness, pregnancy, or other digestive issues. While many remedies exist, the effectiveness of consuming yogurt is a topic of growing interest. The primary reason yogurt is recommended for nausea is its rich content of probiotics, or “friendly” bacteria, which play a crucial role in maintaining a healthy gut microbiome. A balanced gut can influence everything from digestion to mood via the gut-brain axis.

When the gut microbiome is disrupted, it can lead to gastrointestinal distress, which often manifests as nausea. Probiotics help restore this balance by replenishing beneficial bacteria and suppressing the growth of harmful ones, which can reduce digestive symptoms and alleviate discomfort. The action of these probiotics helps promote healthier digestion and can calm an irritated stomach lining. Yogurt's cold temperature and mild flavor profile also make it more palatable and less likely to trigger a gag reflex compared to hot or strong-smelling foods.

The Role of Probiotics and the Gut-Brain Axis

The gut-brain axis is a powerful communication network that links your digestive tract to your central nervous system. This connection explains why emotional stress can cause stomach upset and, conversely, why a healthy gut can positively influence mood and anxiety levels. Probiotics can modulate this axis, and research suggests this can potentially help with anxiety-related nausea. By positively influencing the neurotransmitters and signals sent from the gut to the brain, probiotics can help reduce feelings of queasiness. The production of short-chain fatty acids (SCFAs) by probiotics also contributes to gut health and anti-inflammatory effects.

Yogurt for Pregnancy-Related Nausea

For many pregnant women, nausea and vomiting are a common and distressing part of the first trimester. A notable 2021 study from researchers at UC Davis found that probiotic supplements significantly reduced both nausea hours and vomiting episodes in pregnant participants. While the study used supplements, the findings underscore the potential benefit of probiotics found naturally in yogurt for managing morning sickness symptoms. Greek yogurt, in particular, is often recommended during pregnancy due to its high protein content, which provides sustained energy and can help stabilize blood sugar levels, a factor that can contribute to nausea.

Choosing the Best Yogurt for a Sensitive Stomach

Not all yogurts are created equal when it comes to soothing nausea. The best options are typically low-fat, bland, and contain live and active cultures. High-fat dairy, such as ice cream or full-fat milk, can be hard to digest and may worsen symptoms. Here is a comparison of different yogurt types for nausea relief:


Yogurt Type	Key Features	Potential Benefits for Nausea	Potential Drawbacks
Plain, Low-Fat	Simple, low in sugar, contains live cultures.	Easy to digest, provides probiotics, mild flavor.	Less protein than strained varieties.
Greek Yogurt	Strained to remove whey, higher in protein and thicker consistency.	High protein for sustained energy, lower in lactose than regular yogurt, easy on the stomach.	Can sometimes be too tart for some sensitive palates.
Icelandic Yogurt (Skyr)	Extra thick and creamy due to more extensive straining.	Very high in protein, lower in lactose, and packed with probiotics.	Can be very thick, which might not be appealing when queasy.
Kefir	A drinkable, fermented dairy product with a wider variety of probiotic strains.	Higher and more diverse probiotic count, good for staying hydrated.	Can be more sour than traditional yogurt.
Non-Dairy	Made from almond, soy, coconut, or oat milk.	Lactose-free, provides probiotics if fortified, suitable for vegans.	Varies widely in protein and fat; check labels for added sugar.

Tips for Using Yogurt to Relieve Nausea

Start with a small amount: When feeling nauseous, introduce a small spoonful of yogurt slowly to see how your stomach reacts.
Keep it cold: Cold foods and drinks can be more soothing and have less of an odor, which can be a trigger for nausea.
Stick to plain, low-sugar varieties: Excess sugar can sometimes cause further stomach irritation. Opt for plain yogurt and add your own bland fruit, like mashed banana or unsweetened applesauce, if tolerated.
Choose high-protein options: Greek or Icelandic yogurt can provide a substantial source of protein that keeps you full and can help stabilize blood sugar.
Try non-dairy options: If you suspect lactose intolerance, a non-dairy alternative can provide probiotic benefits without the potential for dairy-induced discomfort.

The Verdict: Yogurt as a Soothing Aid

While eating yogurt may not cure the underlying cause of nausea, it can certainly act as a soothing aid for many people due to its probiotic content and mild, palatable nature. The beneficial bacteria in yogurt help regulate digestive function, which can be a direct contributor to feelings of queasiness. Furthermore, the protein and cold temperature can make it a comforting, easy-to-digest food option when other foods are unappealing. For specific conditions like pregnancy-related nausea, there is compelling evidence to support the positive effects of probiotics. However, personal reactions to dairy can vary, and what works for one person may not for another. As always, listen to your body and consult a healthcare professional for persistent or severe symptoms.

For more in-depth information on the benefits of probiotics and their impact on gut health, you can refer to the extensive resources provided by the National Institutes of Health.

Conclusion

In summary, for many individuals experiencing nausea, particularly that related to gut imbalances or pregnancy, yogurt can offer tangible relief. Its effectiveness stems from its probiotic content, which helps restore a healthy gut environment and positively influences the gut-brain axis. Opting for plain, low-fat varieties like Greek or Icelandic yogurt can maximize benefits while minimizing potential digestive issues. The cooling, bland nature of yogurt also makes it an ideal food to tolerate when other options are off the table. Ultimately, while not a cure-all, yogurt is a simple, evidence-backed dietary addition for managing symptoms of an upset stomach.

Frequently Asked Questions

Yogurt can help with nausea because it contains probiotics, or live cultures, that help balance the gut's microflora. A balanced gut can improve digestion and reduce gastrointestinal upset that causes nausea.

Greek yogurt can be a better choice for nausea. It is strained, which makes it thicker, higher in protein, and lower in lactose than regular yogurt. Its high protein content can provide sustained energy and stabilize blood sugar, which is often beneficial when feeling ill.

Not necessarily. While high-fat dairy products like milk or cheese can be difficult to digest and may worsen symptoms, low-fat, plain yogurt is often tolerated well. Some people with lactose intolerance may find yogurt easier to digest than milk due to the fermentation process.

It is best to start with plain, unsweetened yogurt when you feel nauseous. Flavored yogurts often contain added sugars and artificial ingredients that can irritate a sensitive stomach. You can add a small amount of tolerated, bland fruit like mashed banana if needed.

Yes, eating cold foods like chilled yogurt is often easier when experiencing nausea. Cold foods have less odor than hot foods, and a strong smell can be a trigger for feeling queasy.

Yes, recent studies have shown that probiotic intake, which is present in yogurt, can significantly reduce symptoms of pregnancy-related nausea and vomiting. Greek yogurt is particularly beneficial due to its high protein content.

Yes, many non-dairy yogurts (made from almond, soy, or coconut milk) are fortified with live and active probiotics and can be good options, especially for those with dairy sensitivities or lactose intolerance. Always check the label to ensure they contain probiotics and aren't loaded with added sugar.