Yogurt is a staple in many diets for both adults and children, but not all yogurts found on shelves offer the same health benefits. A dietitian-nutritionist shared concerns about additives and offered guidance on choosing a healthier yogurt option.
Yogurt is a probiotic food created through the fermentation of lactic acid bacteria. It is generally easy to digest for people who are lactose intolerant, unlike some other dairy products. The live bacteria, including bifidobacteria and lactobacilli, support the gut microbiome. The protein, calcium, and other vitamins and minerals found in yogurt can help strengthen the immune system and aid in defending the body against harmful bacteria and viruses, according to the expert.
The upward trend in dairy consumption is reflected in domestic production figures. Under the Honest Sign labeling program, more than 167 million liters of yogurt were produced in Russia in 2023, a 14 percent increase compared with the total for 2022.
However, not all yogurts offer the same health value, the specialist cautioned.
Today’s store shelves feature a wide array of colorful yogurts marketed with various additions such as fruits, candied pieces, jam, cookies, cereals, or chocolate, and many boast long shelf lives. While visually appealing and tasty, these yogurts may not deliver meaningful health benefits, the expert noted.
The extended shelf life of these products often means the live bacteria struggle to survive, reducing their positive impact on gut flora. In other words, such yogurts can be nutritionally weak and less beneficial for digestion.
Attention was also drawn to dyes used in fillings. While natural colorings like beetroot juice or turmeric are acceptable, some manufacturers rely on inexpensive chemical dyes that may trigger allergic reactions. Unfortunately, many shoppers are unaware of this risk and may buy adult yogurts for children without realizing the potential downside. Consuming yogurts with fillings that include sugar, colorings, and preservatives can deliver little to no real nutritional value and might trigger allergies over time, the consultant explained.
The advisor also shared practical tips for spotting a genuinely healthy yogurt.
The first recommendation is to check the ingredient list. A healthy yogurt should consist solely of fermented milk with no unnecessary additives. To maximize health benefits, choose products with a fat content of about 4 to 5 percent, a shorter shelf life, and a natural appearance that reflects minimal processing.
For those who enjoy yogurts with added flavors or mix-ins, there are healthier routes. For example, adding nuts, fresh or dried fruits, berries, dried apricots, seeds, or coconut flakes to plain yogurt can enhance taste and nutritional value without sacrificing health benefits. Making yogurt at home is another appealing option for many households.
One method is to start with ready-to-use starter cultures and heat milk to a comfortable warmth before mixing in the starter and leaving it in a warm place overnight. In the morning, a fresh, natural yogurt will be ready. It is generally healthier to use fuller-fat milk, as higher fat content can improve the final product if no other additives are present, the expert noted.
Overall, mindful yogurt choices—emphasizing simple ingredients and minimal processing—can support gut health, provide essential nutrients, and fit a balanced diet for families.