What Yogurt Can I Eat with Diarrhea?

According to a review of 63 randomized controlled trials, probiotics can shorten the duration of diarrhea caused by bacterial, viral, or parasitic infections by around 25 hours. This makes knowing what yogurt can I eat with diarrhea a valuable strategy for recovery, as certain types contain beneficial live cultures that can help restore gut balance and reduce the severity of symptoms.

Quick Summary

This guide details the specific types of yogurt that are beneficial when experiencing diarrhea, focusing on probiotic-rich, low-sugar options. It also explains why other yogurts should be avoided, addresses the issue of lactose intolerance, and offers recommendations for both dairy and non-dairy options.

Key Points

• Choose Plain, Low-Sugar Yogurt: Opt for unflavored yogurts with minimal sugar, as excess sugar can worsen diarrhea symptoms by feeding harmful bacteria.

• Look for Live and Active Cultures: The effectiveness of yogurt for diarrhea comes from its probiotics; ensure the label specifies 'live and active cultures' and look for proven strains like Lactobacillus rhamnosus.

• Consider Dairy-Free Options: If you have lactose intolerance, dairy yogurts may cause further upset. Plant-based probiotic alternatives like coconut or almond yogurt are great substitutes.

• Explore Kefir for Potent Probiotics: Kefir is a liquid, fermented drink with a higher diversity of probiotics than standard yogurt and may be easier to digest for those with dairy sensitivities.

• Avoid Sugary and High-Fat Yogurts: Steer clear of fruit-on-the-bottom or excessively sweetened yogurts, as well as high-fat versions, as both can irritate your sensitive digestive system.

• Introduce Slowly to Test Tolerance: Start with a small amount of yogurt to see how your body reacts, especially if you have a sensitive stomach or suspect lactose issues.

The Importance of Probiotics for Diarrhea

When diarrhea strikes, the balance of your gut microbiota is often disrupted. This delicate ecosystem of microorganisms is crucial for proper digestion and overall health. Introducing beneficial bacteria, known as probiotics, can help restore this balance, which in turn can shorten the duration and reduce the severity of your symptoms.

Not all yogurt contains probiotics, and not all probiotics are created equal. The starter cultures used to make yogurt are not always therapeutic, as they often do not survive the digestive process. Look for yogurt that is clearly labeled with “live and active cultures” and specifies the probiotic strains, as these are more likely to have a positive impact.

Which Probiotic Strains Are Best?

Certain probiotic strains have been studied and shown to be particularly effective for treating diarrhea. These include:

• Lactobacillus rhamnosus: Studies show this strain can help treat acute childhood diarrhea.
• Lactobacillus reuteri: This is another well-regarded strain for managing gastrointestinal issues.
• Bifidobacterium bifidum: This is a key strain for maintaining a strong immune system and promoting overall gut health.

The Sugar Problem

Excessive sugar, including both refined sugar and artificial sweeteners, can worsen diarrhea. When consuming yogurt, it is crucial to choose a low-sugar or unsweetened variety. Many flavored yogurts are loaded with sugar, which feeds bad bacteria in the gut and can exacerbate inflammation. Always check the nutrition label for sugar content and aim for options with 10 grams or less per serving.

Consider Lactose Intolerance

Yogurt contains lactose, a milk sugar that can be difficult for some people to digest, especially during a bout of diarrhea. If you are lactose intolerant, consuming regular dairy yogurt can lead to worsened symptoms like bloating and cramping. For those who are sensitive, opting for a low-lactose or dairy-free alternative is the best course of action. Goat milk yogurt, for example, contains a different casein protein and can be better tolerated by some individuals.

Comparison of Yogurt Options

Yogurt Type	Pros	Cons	Ideal For...
Plain, Low-Sugar Probiotic Yogurt	Contains live, beneficial cultures; low in symptom-aggravating sugar.	Can be bland; still contains lactose (can be an issue for some).	Most people with non-lactose-related diarrhea.
Lactose-Free Probiotic Yogurt	Specifically formulated for those with lactose sensitivity; still provides probiotics.	May have slightly different texture or taste.	Individuals who know they are lactose intolerant.
Plant-Based Probiotic Yogurt (Coconut, Almond)	Dairy-free and lactose-free; naturally low in sugar; provides probiotics.	Can be more expensive; flavors and textures vary widely.	Those with dairy sensitivities or severe lactose intolerance.
Greek Yogurt	High in protein; strained to reduce whey (which contains lactose).	Can still contain significant amounts of lactose; some brands add high sugar.	Some people find the higher protein helps, but check for lactose content.
Kefir	Contains a wider and more diverse range of probiotics than regular yogurt; thin, drinkable consistency.	More tart flavor than yogurt; less traditional texture.	Seeking a potent probiotic source that is easy to consume.

What About Kefir?

Kefir is a fermented milk drink with a thinner consistency than yogurt. It is a potent source of probiotics, often containing a more diverse range of beneficial bacteria and yeast. Many people with lactose intolerance find kefir easier to digest than yogurt because the fermentation process consumes most of the lactose. When choosing kefir for diarrhea, opt for a low-sugar, plain variety.

How to Safely Consume Yogurt with Diarrhea

1. Start slowly: Begin with a small amount (a few spoonfuls) to see how your body reacts. Wait a few hours before consuming more.
2. Stick to plain: Avoid flavored yogurts, which contain high levels of sugar that can worsen your condition.
3. Choose the right product: Look for yogurt with “live and active cultures” and specific probiotic strains like Lactobacillus rhamnosus or Bifidobacterium lactis.
4. Consider dairy-free: If you suspect lactose intolerance, try a non-dairy yogurt or a fermented product like coconut kefir.
5. Pair with bland foods: Combining yogurt with bland foods from the BRAT diet (bananas, rice, applesauce, toast) can be very gentle on your stomach.

Conclusion

For most people suffering from diarrhea, a plain, low-sugar probiotic yogurt can be a helpful and soothing dietary addition. The key is to select a product with active, beneficial cultures and to avoid excessive sugar, which could aggravate symptoms. For those with lactose intolerance, dairy-free or specialized lactose-free yogurts are excellent options for receiving probiotic benefits without discomfort. Always listen to your body and consult a healthcare provider for severe or persistent symptoms. By making informed choices, you can use the right yogurt to help restore gut balance and aid your recovery.

Yogurt and Diarrhea Action Plan

• Read the label carefully: Always check for "live and active cultures" and prioritize low-sugar varieties.
• Know your body: If you're lactose intolerant, choose a dairy-free option like coconut or almond milk yogurt.
• Go plain: Skip flavored or fruit-filled yogurts to avoid excess sugar that can irritate your system.
• Start with a small dose: Reintroduce yogurt slowly to ensure it doesn't worsen your symptoms.
• Consider kefir: This fermented drink offers a potent dose of probiotics and may be easier to digest for some.

What to eat instead

If you find that yogurt is not helping or is making your diarrhea worse, there are other food options you can explore. The Bananas, Rice, Applesauce, and Toast (BRAT) diet is often recommended for its binding effects. Other options include bland cereals like oatmeal, boiled potatoes, and pretzels. Staying hydrated with electrolyte drinks is also essential. For those who prefer fermented foods, kombucha or sauerkraut are good probiotic sources, though they should be introduced cautiously. [https://www.clevelandclinic.org/health/what-to-eat-when-you-have-diarrhea] (Cleveland Clinic: What To Eat When You Have Diarrhea).

What to avoid

When dealing with diarrhea, it is equally important to know which foods to avoid. Steering clear of certain items can prevent further irritation to your digestive system. These include:

• Fatty and fried foods: These are harder to digest and can make diarrhea worse.
• Spicy foods: Irritate the digestive tract and can increase discomfort.
• High-sugar foods and drinks: Promote the growth of bad bacteria and can draw more fluid into the gut.
• Caffeine and alcohol: Act as diuretics and can increase dehydration.

By following these guidelines, you can make an informed decision about including yogurt in your diet while recovering from diarrhea.

Frequently Asked Questions

Can any yogurt be eaten with diarrhea?

No, you should only eat yogurt that contains live and active probiotic cultures and is low in sugar. Avoid sweetened or high-fat yogurts, as these can aggravate symptoms.

Why is plain yogurt better for diarrhea?

Plain yogurt is preferable because it has a lower sugar content. High sugar levels can feed bad bacteria in the gut and worsen inflammation, while the probiotics in plain yogurt help restore healthy gut flora.

What if I am lactose intolerant?

If you are lactose intolerant, choose a lactose-free dairy yogurt or a plant-based alternative with added probiotics, such as those made from coconut or almond milk.

How do probiotics in yogurt help with diarrhea?

The probiotics introduce beneficial bacteria to your gut, which can help rebalance the gut microbiota disrupted by illness. This can help shorten the duration and lessen the severity of your diarrhea symptoms.

Is Greek yogurt a good option?

Greek yogurt is higher in protein and has some lactose removed during straining, but it can still contain a significant amount. Opt for a plain, low-sugar version and consider starting with a small portion to test your tolerance.

Can I eat yogurt with antibiotics?

Yes, probiotic yogurt is often recommended while taking antibiotics. Antibiotics can kill good gut bacteria along with the bad, and the probiotics in yogurt can help replenish these beneficial cultures.

What if yogurt makes my symptoms worse?

If yogurt seems to worsen your symptoms, stop eating it. You might have a temporary dairy sensitivity. Consider trying a dairy-free probiotic alternative or sticking to other bland foods like bananas and rice.