What to Look for When Choosing Probiotic Yogurt
Choosing the right yogurt for probiotics can be confusing, but a few key indicators can help you make an informed decision. The most important thing is to check the product label for specific wording and seals.
- Look for 'Live and Active Cultures': This phrase is your primary assurance that the yogurt contains beneficial bacteria. If you see this on the label, it means the product was fermented with these cultures and they are still active.
- Identify Specific Strains: Some brands list the specific bacterial strains used, such as Lactobacillus acidophilus, Bifidobacterium animalis, or Lactobacillus rhamnosus. This level of detail indicates a focus on specific, beneficial strains.
- Check for the LAC Seal: Some products carry the Live & Active Cultures (LAC) seal, a voluntary seal from the International Dairy Foods Association. This guarantees a certain level of live bacteria at the time of manufacture.
- Avoid Heat-Treated Yogurts: Post-fermentation heat treatment kills the live cultures. Always ensure your yogurt has not been heat-treated if you are seeking probiotic benefits.
Popular Brands with Lactobacillus and Bifidobacterium
Several well-known brands consistently offer yogurts containing both Lactobacillus and Bifidobacterium strains. While the specific strains and concentrations vary, these brands are a reliable place to start your search.
- Activia (Dannon): One of the most famous probiotic yogurts, Activia is specifically known for its exclusive Bifidobacterium animalis lactis (also called Bifidus Regularis). It also includes the traditional yogurt cultures Lactobacillus bulgaricus and Streptococcus thermophilus.
- Chobani: A popular Greek yogurt brand, Chobani offers a diverse mix of probiotic cultures, including Lactobacillus acidophilus, L. paracasei, L. rhamnosus, and Bifidobacterium animalis.
- Fage: This authentic Greek yogurt brand contains a variety of live and active cultures, such as Lactobacillus bulgaricus, Streptococcus thermophilus, L. acidophilus, Bifidus, and L. casei.
- Stonyfield Organic: This organic brand includes a mix of cultures, including Bifidobacterium BB-12, Lactobacillus acidophilus, and L. paracasei.
- Siggi's: Known for its Icelandic-style skyr, Siggi's includes multiple probiotic strains, with some varieties featuring Bifidobacterium lactis.
How Different Yogurt Types Deliver Probiotics
Probiotic content can be influenced by the type of yogurt you choose, with certain options generally containing more beneficial bacteria and less sugar.
- Plain and Greek Yogurt: Both plain and Greek yogurt are excellent sources, especially when unsweetened. Plain Greek yogurt undergoes a straining process that removes whey, resulting in a product higher in protein and lower in sugar than many flavored varieties.
- Kefir: A drinkable, fermented milk product, kefir often contains a higher number and wider variety of probiotic strains than traditional yogurt.
- Dairy-Free Yogurt: For those with dietary restrictions, many plant-based yogurts made from almond, coconut, or soy milk are fortified with live and active cultures. As with dairy-based options, always check the label to ensure they contain probiotics. Some brands like Harmless Harvest specifically list strains such as L. acidophilus and B. lactis.
The Health Benefits of Lactobacillus and Bifidobacterium
The beneficial effects of probiotics are strain-specific, but the Lactobacillus and Bifidobacterium families are known for a wide range of health-promoting properties.
- Digestive Health: These strains can help restore the balance of gut microbiota, especially after a course of antibiotics. They aid in digestion and can alleviate symptoms of conditions like Irritable Bowel Syndrome (IBS), including bloating and gas.
- Immune Support: A healthy gut microbiome, supported by beneficial bacteria, is crucial for a strong immune system.
- Nutrient Production: Some Lactobacillus and Bifidobacterium strains assist in the production of important nutrients, such as B vitamins and Vitamin K2.
Comparison of Yogurt Brands for Probiotics
| Brand | Yogurt Type | Noted Lactobacillus Strains | Noted Bifidobacterium Strains | Key Features |
|---|---|---|---|---|
| Activia (Dannon) | Regular/Greek | L. bulgaricus, L. lactis | B. animalis lactis (Bifidus Regularis) | Known for digestive regularity |
| Chobani | Greek | L. acidophilus, L. paracasei, L. rhamnosus | B. animalis lactis | High protein, diverse strains |
| Fage | Greek | L. acidophilus, L. casei, L. bulgaricus | Bifidus sp. | Authentic, high-protein Greek yogurt |
| Stonyfield Organic | Regular/Greek | L. acidophilus, L. paracasei, L. rhamnosus | Bifidobacterium BB-12 | Organic, non-GMO, variety of flavors |
| Siggi's | Icelandic Skyr | L. acidophilus, L. casei | Bifidobacterium lactis | Low sugar, high protein, thick texture |
Conclusion
Adding yogurt containing Lactobacillus and Bifidobacterium to your diet is a simple way to support your digestive and overall health. To make the best choice, always prioritize plain, low-sugar options and carefully read labels for mentions of "live and active cultures" and specific strains. Brands like Activia, Chobani, Fage, Stonyfield, and Siggi's offer reliable options for consumers seeking these beneficial bacteria. However, consuming fermented foods should be part of a balanced and varied diet for maximum benefit. For further research into the health benefits of probiotics, authoritative resources like those from the National Institutes of Health can be a valuable tool.
