What kind of yogurt to eat when sick? Your guide to soothing symptoms

January 10, 2026 •

5 min read

Studies have shown that consuming probiotics can positively impact your immune function and improve recovery times during an illness. When you are feeling under the weather, knowing what kind of yogurt to eat when sick is crucial for providing your body with essential nutrients and beneficial bacteria to help you feel better, faster.

Quick Summary

The best yogurt when sick is typically plain, unsweetened Greek or regular yogurt with live and active cultures for immune-supporting probiotics and vital protein. Avoid sugary versions.

Key Points

Plain is Best: Opt for plain, unsweetened yogurt to avoid added sugars that can hinder your immune system during illness.
Choose 'Live and Active Cultures': Ensure your yogurt contains these beneficial probiotics to help restore gut bacteria balance and support your immune system.
Go Greek for Protein: Plain Greek yogurt is an excellent source of protein, which is vital for immune cell regeneration and overall recovery.
For a Sensitive Stomach: Greek yogurt has less lactose, making it easier to digest, while plain yogurt can be soothing for an upset stomach or diarrhea.
Hydrate with Kefir: If you have a poor appetite, drinkable kefir is a hydrating and probiotic-rich option that is easy to consume.
Don't Fear the Milk Myth: The belief that dairy increases mucus is a myth; the thicker texture may just be noticeable, but it doesn't worsen congestion.
Skip the Sugar: Avoid heavily sweetened, flavored yogurts, frozen yogurts, and yogurts with excessive additives, which are counterproductive when sick.

The Science Behind Yogurt for Sickness

During an illness, your body is in a state of stress, and your gut microbiome—the community of bacteria in your digestive tract—can become imbalanced. Probiotics, the 'good' bacteria found in yogurt with live and active cultures, can help restore this balance. This helps support your immune system and combat the harmful microbes causing your sickness. A healthy gut microbiome also helps your body absorb nutrients more effectively, which is critical when you have a reduced appetite.

Key Nutrients in Yogurt for a Sick Body

Beyond probiotics, yogurt offers a range of nutrients that are particularly helpful during illness:

Protein: Crucial for rebuilding and repairing body tissues and for the regeneration of immune system cells. Greek yogurt is especially rich in protein.
Calcium: An essential mineral for many bodily functions.
Vitamins B2 and B12: Help boost energy levels, which can be depleted when you are sick.
Zinc: Another important nutrient for immune support.

Choosing the Right Yogurt: Your Checklist

When selecting a yogurt to eat when you are sick, follow these guidelines to maximize benefits and minimize potential discomfort:

Look for 'Live and Active Cultures': This phrase on the label ensures the yogurt contains beneficial bacteria, as some processing methods can kill them.
Opt for Plain and Unsweetened: Added sugars can suppress your immune system and fuel 'bad' bacteria, so choosing a low-sugar option is best. You can sweeten it yourself with a touch of honey if needed.
Consider High Protein: Greek yogurt offers a high protein content, which is excellent for energy and recovery.
Watch for Allergies/Intolerances: For those with lactose intolerance, lactose-free or non-dairy yogurts with probiotics are a great alternative.

The Best Types of Yogurt When Sick

Different types of yogurt offer varying benefits depending on your specific needs:

Plain Greek Yogurt: Its thick, creamy texture can be soothing for a sore throat, and its high protein content is excellent for restoring energy. The straining process also removes some lactose, which can be easier on a sensitive stomach.
Plain Regular Yogurt: A classic choice, regular yogurt is a reliable source of probiotics and is gentle on the stomach.
Kefir: A thin, drinkable fermented milk product, kefir is rich in a wider variety of probiotics than most yogurts and is highly hydrating, making it great for when your appetite is low.
Non-Dairy Yogurt: Varieties made from coconut, almond, or soy milk with added probiotics are perfect for those who are lactose intolerant or want a dairy-free option.

Comparison Table: Yogurt Options When Sick


Yogurt Type	Protein Content	Added Sugar	Probiotics	Best For
Plain Greek	High	None (Unsweetened)	High (Live & Active)	High protein needs, sore throat, sensitive stomach
Plain Regular	Moderate	None (Unsweetened)	High (Live & Active)	General immune support, gentle on the stomach
Kefir	Moderate	None (Unsweetened)	High & Diverse	Hydration, appetite loss, variety of probiotics
Non-Dairy (w/ Probiotics)	Varies	None (Unsweetened)	Varies (Check Label)	Lactose intolerance, dairy-free diet

Yogurt for Specific Sick-Day Symptoms

For Nausea: When dealing with nausea, bland is best. Plain yogurt is gentle on the stomach and can provide much-needed nutrients when other foods are unappealing. Starting with small amounts can help ease you back into eating.
For Upset Stomach or Diarrhea: The probiotics in yogurt can help repopulate your gut with healthy bacteria after a stomach bug or after taking antibiotics. Opt for a plain, low-sugar variety, as too much sugar can worsen diarrhea.
For a Sore Throat: The cool, creamy texture of plain yogurt, especially Greek yogurt, can be incredibly soothing for an irritated throat. You can also try mixing in a little honey, which has natural antibacterial properties.

Yogurt Myths: The Mucus Connection

A common myth suggests that dairy products like yogurt increase mucus production, which would be a problem with a cold or cough. However, studies have shown this claim to be false. The misconception likely comes from the creamy, thick texture of dairy, which can temporarily coat the throat and make existing mucus feel thicker. For most people, plain yogurt is perfectly fine and can be a comforting food when dealing with congestion.

Conclusion: Soothe and Nourish with the Right Choice

When you are feeling sick, the right yogurt can be a valuable part of your recovery. By choosing plain, unsweetened varieties with live and active cultures, you provide your body with the probiotics and protein it needs to fight off illness and support your digestive and immune systems. Remember to avoid sugary versions that could hinder your progress and consider different yogurt types based on your specific symptoms, such as the high protein of Greek yogurt for energy or the hydration of kefir. Listening to your body and making informed choices will help you get back on your feet faster. For more information on the benefits of gut health, you can consult reputable sources like the Cleveland Clinic: Probiotics.

Sources:

Cleveland Clinic: Probiotics - Details the benefits and function of probiotics for health and immune support
Harvard Health: The benefits of probiotics bacteria - Discusses the immune and digestive benefits of probiotics, citing their role in combating hostile bacteria
Everyday Health: 11 Foods and Drinks to Help Soothe Flu Symptoms - Highlights the benefits of Greek yogurt, including high protein and lower lactose content
Verywell Health: Is Yogurt Good for Diarrhea? - Explains how probiotic yogurt can help restore gut bacteria and cautions against high sugar and lactose intolerance
Heart and Stroke Foundation of Canada: Best foods to eat when you have a cold - Debunks the myth about dairy increasing mucus and recommends plain yogurt for immune support

What are 'live and active cultures' in yogurt?

Live and Active Cultures: These are the beneficial bacteria, or probiotics, that are added to milk to ferment it into yogurt. To reap the immune-boosting and digestive benefits of yogurt, it is important to choose a product that lists 'live and active cultures' on the label. The concentration of these bacteria can vary, so checking the label is key to ensure you are getting a product with active probiotics.

Frequently Asked Questions

Kefir, a thin, drinkable cultured milk product, often contains a wider variety and higher concentration of beneficial bacteria than regular yogurt. However, plain Greek or regular yogurt with the 'live and active cultures' label also provides a significant probiotic boost.

Both Greek and regular yogurt are good choices, but Greek yogurt often contains more protein, which is vital for energy and recovery. Its thicker texture is also soothing for a sore throat, and its lower lactose content can be easier to digest for sensitive stomachs. The best choice depends on your specific symptoms and nutritional needs.

Sugary foods can suppress your immune system and feed harmful bacteria in your gut, potentially extending your illness or worsening symptoms. Opting for plain, unsweetened yogurt and adding natural sweeteners like a small drizzle of honey is a healthier approach.

While yogurt doesn't directly treat a cough, its cool, soothing texture can help alleviate a sore throat often associated with coughing. The myth that dairy increases mucus is scientifically unfounded. However, if your cough is accompanied by nausea, bland plain yogurt can be a safe choice for nutrition.

Yes, yogurt containing live and active probiotics can help restore the natural balance of gut bacteria, which is often disrupted during a stomach bug or after a course of antibiotics. For those with lactose intolerance, lactose-free or non-dairy options with probiotics are recommended.

If plain yogurt is too bland, you can add a touch of honey for antibacterial benefits and sweetness, fresh berries for antioxidants, or a sprinkle of ginger or turmeric, both known for their anti-inflammatory properties. These additions provide flavor without undermining your recovery.

No, frozen yogurt is not recommended. It is often highly processed and contains significant amounts of added sugar, which should be avoided when sick. Stick to fresh, plain yogurt with live and active cultures for the best health benefits during your recovery.