Diarrhea is a common digestive issue characterized by loose, watery stools and an increase in the frequency of bowel movements. When the digestive system is upset, choosing safe foods is a primary concern. Yogurt presents a unique answer because its potential to help or harm depends entirely on its specific composition. The beneficial live bacteria in some yogurts can aid recovery, but certain ingredients in other varieties may worsen symptoms, requiring careful selection.
How Probiotics Support Gut Healing
The benefit of yogurt comes from the live and active bacterial cultures, known as probiotics. Diarrhea often disrupts the natural balance of microorganisms in the gut, often caused by infections or antibiotics. Probiotics, such as Lactobacillus and Bifidobacterium, work to restore this healthy balance within the intestinal microbiota.
These beneficial bacteria support gut healing through several mechanisms. They engage in competitive exclusion, competing with and crowding out harmful pathogens from the intestinal lining. Probiotics also strengthen the gut barrier, reducing permeability that contributes to digestive distress. A key function is the production of short-chain fatty acids (SCFAs) through the fermentation of dietary fibers. These SCFAs are a primary energy source for colon cells, helping maintain the integrity of the intestinal wall.
Factors That Can Exacerbate Diarrhea
While the probiotics in yogurt are helpful, other components in commercial yogurts can worsen diarrhea symptoms. The most significant factor is lactose, the natural sugar found in milk products. Diarrhea can temporarily damage the small intestine lining, decreasing lactase production. This secondary lactose intolerance means undigested lactose moves into the colon, where bacteria ferment it, creating gas, bloating, and further diarrhea.
High sugar content in flavored yogurts is a major concern. Excessive sugar increases the concentration of solutes in the colon, leading to osmotic diarrhea. This occurs when the body draws water into the intestine to dilute the sugar, resulting in loose stools. High-fat varieties are also challenging for a compromised digestive system because fat slows down gastric emptying.
Selecting the Best Yogurt for Digestive Upset
Choosing the right kind of yogurt is crucial to ensure it aids recovery rather than prolonging symptoms.
Checking for Probiotics and Sugar
The first step is to check the label for “live and active cultures,” confirming the product contains beneficial bacteria. Heat treatment after fermentation kills these microbes, so this label is the definitive indicator of a probiotic-rich product. To avoid osmotic diarrhea, select a yogurt that is low in sugar. Plain, unsweetened varieties are the best choice, but if a flavored option is needed, look for products containing 6 to 8 grams of sugar or less per serving.
Managing Lactose Sensitivity
For those with temporary sensitivity to lactose, Greek yogurt is often a better-tolerated option. Greek yogurt is strained multiple times during production, which removes much of the whey and a significant amount of lactose. A serving of Greek yogurt contains less lactose than regular yogurt, making it easier to digest during discomfort. Alternatively, completely lactose-free yogurts or plant-based yogurts with added probiotics are excellent choices to eliminate lactose-related symptoms entirely. Start with a small portion and monitor your body’s reaction before consuming a full serving, as individual tolerance levels vary widely.