If you’re looking for a versatile fermented food to help your digestion and promote better gut health, we’ve got you covered. We checked in with registered nutritionists and other health experts for tips and to learn more about how adding non-fat, plain Greek yogurt to your breakfast, lunch and/or dinner can benefit your metabolism. Read on for tips, suggestions and insight from Lisa Richards, creator of The Candida Diet, and Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, registered nutritionist and Director of Formulations at ASYSTEM.
READ MORE: How To Improve Your Gut Health Naturally: 12 Tips To Consider
First Off, What Makes Yogurt So Great For Your Gut?
Greek yogurt is a good choice for gut health, Cowin says, because it is low in calories and high in protein. "It also contains probiotics, which are beneficial bacteria that help to keep the gut healthy," he adds. When the gut is healthy, Cowin stresses, it can better absorb nutrients from food and regulate the body's metabolism, leading to healthy weight loss (if this is also a goal).
"Probiotics are live microorganisms that are believed to provide health benefits when consumed," he continues. The most common probiotics are bacteria, and they can be found in fermented foods like yogurt and kimchi, but are also offered in forms of dietary supplements and medication.
There is a growing body of evidence, he says, linking to this Harvard study that suggests probiotics can improve gut health. "Probiotics are beneficial bacteria that reside in the gut and help to keep the gut healthy," he explains, adding that they can help to "fight against bad bacteria, promote nutrient absorption, and support the immune system."
Eating Greek yogurt before bed, or on a regular basis, Richards agrees, "replenishes your gut microbiome with healthy bacteria." Fermented foods like yogurt restore these bacteria, which are "beneficial for weight, among many other health benefits." The gut houses the immune system, she points out, and is a major component to our overall health. "By keeping this area of the body in balance and preventing gut dysbiosis you improve your overall health."
How To Add Yogurt To More Meals
Enjoying a cup of Greek yogurt with fresh fruit and/or granola first thing in the morning is a great way to kickstart healthy digestion, and give you necessary energy for the day, Cowin says. "Greek yogurt topped with fruits is a great meal— not only is it packed with nutrients, but it's a good source of protein, which can help you feel full for a while so you can avoid overeating," he notes.
Plus, Greek yogurt is also "lower in sugar and calories than other types of yogurt," so he deems this perfect for those who want to satisfy their sweet tooth but are working to lose weight. Cowin also suggests adding Greek yogurt to your favorite smoothie rather than whole milk (which often leads to indigestion and bloating).
For lunch or dinner, other possibilities could include making a salad or vegetable-based bowl with a dollop of Greek yogurt, making creamy soup with it, creating a dip for your favorite veggies, whipping up creamed corn, topping tacos with it, adding it to mashed potatoes or pasta dishes, etc.
Eating a low-fat, high-protein meal with Greek yogurt in the evening or before bed, Richards says, can "reduce cravings and prevent overeating." These two factors can lead to weight gain if not kept under control. Ultimately, eating more Greek yogurt can not only help boost your metabolism, but also aid in "losing your belly fat and keeping it off," Richards concludes.
