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Yoghurt and kefir

Also: dahi / curd (India) · labneh (strained, Levant) · probiotics

Live cultures in a bowl. Specific probiotic supplements have evidence; shop-bought yoghurt is less certain.

Overall evidence

Evidence level: Limited or early evidence

Graded for yoghurt as a food. Specific probiotic supplements have better evidence for some uses.

A few small or low-quality studies, inconsistent results, or mostly lab and animal work. Interesting, but not enough to rely on.

Yogurt
Photo: Rainer Zenz, via Wikimedia Commons (CC-BY-SA-3.0)

What it is

Milk fermented by lactic acid bacteria. Many yoghurts contain live cultures; probiotic supplements contain specific strains in measured amounts.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • India

    Dahi with rice, or as chaas or lassi, is the classic way to end a spicy meal and to settle a stomach.

  • Turkey, the Balkans and Caucasus

    Yoghurt and kefir are daily foods credited in folklore with long life.

  • Middle East

    Strained yoghurt (labneh) and yoghurt drinks (ayran, doogh) are served with meals.

What the research says

Each claim graded on its own evidence.

  • Probiotic supplements and antibiotic-associated diarrhoea

    Evidence level: Moderate evidence

    Reviews of moderate-quality studies suggest taking probiotics with antibiotics is linked to a lower chance of antibiotic-associated diarrhoea, though which strains and doses work best is unclear. This research is on supplements, not yoghurt.[1]

  • Probiotics and IBS symptoms

    Evidence level: Limited or early evidence

    Probiotics may help overall IBS symptoms, but reviews could not say which strains help. The NHS notes that shop yoghurts may not contain the bacteria, or the amount, used in trials.[1][2]

  • Yoghurt and type 2 diabetes risk

    Evidence level: Limited or early evidence

    The FDA allows a qualified claim that eating at least 2 cups of yoghurt a week may reduce type 2 diabetes risk, while stating that the scientific evidence is limited.[3]

In food amounts

A pot or small bowl of yoghurt; the FDA wording refers to at least 2 cups (3 servings) a week.

We describe everyday cooking amounts only, never supplement doses.

Safety

Babies and children
Serious and sometimes fatal infections have been reported in premature babies given probiotics. Never give probiotic products to a premature infant without medical advice.[1]
Allergies
Yoghurt and kefir are made from milk, one of the most common food allergens.[4]
Health conditions
If you have a weakened immune system or a serious illness, talk to a doctor before taking probiotic supplements; the risk of harmful effects is higher.[1][2]
General
Many flavoured yoghurts are high in added sugar.[5]

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Probiotics: Usefulness and Safety — US National Center for Complementary and Integrative Health (NCCIH, NIH)
  2. [2] Probiotics — NHS (UK)
  3. [3] FDA Announces Qualified Health Claim for Yogurt and Reduced Risk of Type 2 Diabetes — US Food and Drug Administration, 2024
  4. [4] Food allergy — NHS (UK)
  5. [5] Healthy diet — fact sheet — World Health Organization

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with yoghurt and kefir

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