Yogurt, a fermented dairy product, is often beneficial when recovering from an illness. When fighting an infection, the body requires easily digestible, nutrient-dense foods to support the immune response. Since appetite is often low during sickness, yogurt offers a soft, cool, and palatable option that delivers calories and restorative components without taxing the digestive system. However, the context of your specific illness will determine if yogurt is the most suitable choice.
How Yogurt Supports Recovery
Yogurt is rich in live active cultures, known as probiotics, which support the body’s recovery mechanisms. These beneficial bacteria maintain a healthy gut microbiome, which is directly linked to immune system function. A balanced gut flora can help modulate the immune response and may reduce the severity or duration of common cold and flu-like symptoms.
Beyond its microbial benefits, yogurt provides a concentrated source of essential nutrients necessary for tissue repair. It delivers easily digestible protein, which is needed to maintain muscle health and produce new immune cells. Yogurt also contains nutrients like calcium, B vitamins for energy metabolism, and often zinc and vitamin D, which support immune function.
The fermentation process makes yogurt gentler on the digestive tract compared to other dairy products. The bacteria partially break down lactose, making it easier to digest for many individuals who might experience mild lactose sensitivity. This ensures the body can utilize the nutrients, making it ideal when the stomach is unsettled or appetite is suppressed.
When Yogurt Might Cause Issues
Despite its benefits, yogurt may cause issues with certain types of illness. If you are experiencing acute digestive illness, such as severe vomiting or watery diarrhea, your gut lining may be temporarily inflamed and overly sensitive. Introducing dairy, even the fermented kind, might worsen symptoms until the acute phase of the illness has passed.
For those with lactose intolerance, while the fermentation process reduces the lactose content, a compromised gut may still react to the small amount remaining. This can lead to uncomfortable symptoms like gas, bloating, or cramping. In these cases, observe how your body responds and consider lactose-free alternatives.
Many commercial yogurts contain added sugar, which can negatively impact recovery. High sugar intake can contribute to inflammation. Selecting a yogurt with excessive added sugar can counteract the positive effects of the probiotics and other nutrients.
Some people believe consuming dairy increases mucus production during a cold or flu. If you personally find that dairy thickens mucus or worsens your congestion symptoms, it is reasonable to temporarily avoid it until you feel better.
Selecting the Best Yogurt When You Are Sick
To maximize the restorative properties of yogurt during illness, look for products that explicitly state they contain “live and active cultures.” This label confirms the presence of beneficial probiotic bacteria, such as Lactobacillus and Bifidobacterium, that aid in immune and digestive health.
Prioritizing plain or unsweetened varieties is the best way to avoid the unnecessary sugar that can hinder recovery. If sweetness is desired, add a small amount of natural honey, which has soothing properties, or a few pieces of fruit for natural sugars and extra vitamins.
Consider Greek yogurt, which is strained, resulting in a higher concentration of protein. Traditional, unstrained yogurt is thinner and may be easier to swallow for individuals dealing with a sore throat or extreme fatigue. Consuming yogurt at room temperature or slightly chilled, rather than straight from the refrigerator, can also provide greater comfort.