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I’ve never been a big fan of yogurt until I realized how much better full fat yogurt tastes. I also prefer yogurt to be savory, like in my Ranch Yogurt Dip. So what are the benefits of yogurt? Why should we eat it, talk about it, and can you cook with it? Well, let me tell you.
Even yogurt that is not specifically designated “probiotic yogurt” has live bacteria in it that can be beneficial. The difference between normal yogurt and yogurts labeled “probiotic”, is that probiotic yogurts will have extra bacteria species not required to make yogurt but are known to have a probiotic effect. The bacteria that you will find in all yogurts are called lactic acid bacteria due to the fact that they create lactic acid as an outcome of their metabolism. Some conclusions from research state that these bacteria can help with lactose digestion, support immune function, and both treat and help prevent diarrhea (great if you have IBS-D). The best way to see the benefits of a probiotic food like yogurt is to eat it regularly.
So what does this have to do with lactose intolerance? The two types of bacteria needed to make yogurt, Lactobacillus bulgaricus and Streptococcus thermophilus, have been shown to improve the symptoms of lactose intolerance when supplemented as a probiotic. There are other probiotic species that have also been shown to improve symptoms that I won’t list here, but there are some factors that must be considered when choosing a probiotic:
Dose (needs to be high)
Duration of intake (?at least 4 weeks)
The probiotic must:
Be able to live in the intestine
Stick to intestinal walls
Compete against the nasty bacteria
Increase the intestinal wall integrity
Increase the amount of lactose being digested
Slow digestion of lactose
Not be too pricey, because they are expensive
Research isn’t currently clear on how long you would have to take the probiotics for as it won’t likely cure lactose intolerance but treat it. One study (referenced below) showed that after discontinuing treatment with the probiotic at 4 weeks, effects continued for at least 3 months (that’s when the study ended). It’s likely that for most adults with lactose intolerance, probiotics (assuming you’re choosing the right kind and dose) could be helpful.
Beyond probiotics, there is already an effective treatment available, avoiding lactose. Of course, simply avoiding lactose doesn’t reduce your symptoms if you happen to eat some lactose, like if you make and eat my Mac and Cheese.
Speaking of cooking, can you cook with yogurt or will that kill the beneficial bacteria? The answer is yes and no. Yes, it will kill the beneficial bacteria, but only if the yogurt is heated past 115 degrees C. So, if you’re like me and you love adding full fat plain yogurt (Balkan style is my favourite) to soups, stews, curries, and more, either add it at the end of cooking or use it to top individual portions.
That should answer all of our questions from the beginning of my ramble. Oh wait, why should we talk about yogurt? Didn’t you read everything above this? Yogurt, and the little critters living in it, are amazing.
Sources:
Almeida, C. C., Lorena, S. L., Pavan, C. R., Akasaka, H. M., & Mesquita, M. A. (2012). Beneficial effects of long-term consumption of a probiotic combination oflactobacillus caseishirota andbifidobacterium breveyakult may persist after suspension of therapy in lactose-intolerant patients. Nutrition in Clinical Practice, 27(2), 247-251. doi:10.1177/0884533612440289
Leis, R., De Castro, M., De Lamas, C., Picáns, R., & Couce, M. L. (2020). Effects of PREBIOTIC and probiotic supplementation on Lactase deficiency and Lactose INTOLERANCE: A systematic review of controlled trials. Nutrients, 12(5), 1487. doi:10.3390/nu12051487
Maryam, Umer, Umer, Association, B., & Brenda. (n.d.). The probiotic effects of lactic acid bacteria. Retrieved May 08, 2021, from https://bcdairy.ca/milk/articles/the-probiotic-effects-of-lactic-acid-bacteria
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