When a cold or cough strikes, many people eliminate dairy products like yogurt from their diet. This common practice stems from the belief that dairy can worsen respiratory symptoms by increasing or thickening mucus and phlegm. However, yogurt is also a source of beneficial probiotics and protein that could potentially aid recovery. Deciding whether to consume yogurt during an illness requires examining the scientific evidence behind both the perceived negative effects and the potential positive health benefits.
Addressing the Common Concern About Dairy and Mucus
The belief that dairy products like yogurt cause the body to produce more mucus or phlegm is a common misconception not supported by current scientific evidence. Multiple controlled studies have investigated the link between dairy intake and respiratory secretions. These studies consistently found no statistically significant association between consuming dairy products and an actual increase in nasal secretion weight or congestion symptoms. The sensation of having thicker mucus after eating dairy is instead a feeling caused by the physical properties of the food itself. Dairy’s creamy texture creates an emulsion with saliva, which can temporarily coat the throat and make existing mucus feel thicker or more difficult to swallow.
How Yogurt’s Probiotics May Affect Immune Response
Yogurt is produced through the fermentation of milk by live bacterial cultures, introducing beneficial probiotics into the diet. These probiotics play a significant role in maintaining a healthy gut microbiome. Since the gut houses over 70% of the body’s immune cells, a balanced microbiome can help modulate the immune system. Studies suggest that regular probiotic consumption may reduce the incidence of upper respiratory tract infections and can shorten the duration and lessen the severity of cold symptoms. Furthermore, yogurt delivers high-quality protein, B vitamins, and minerals like zinc and selenium, all essential for the production and regeneration of immune system cells during recovery.
Practical Advice for Consuming Yogurt During Illness
If you incorporate yogurt into your diet while recovering, selecting the right type can enhance its benefits. Opt for plain, unsweetened varieties that explicitly state they contain “live and active cultures.” This maximizes the intake of beneficial probiotics without excessive added sugar, which can be detrimental to immune function and suppress white blood cell activity. Greek yogurt is a particularly good choice because the straining process results in a product with up to double the protein content, aiding in tissue repair and sustained energy. The cool temperature of yogurt can also be soothing for an irritated or sore throat, and mixing it with honey or fresh fruit can increase nutrient density.