Yogurt can have varying effects on diarrhea, depending on its underlying cause. It's essential to note that not all yogurts produce the same results. Diarrhea is a prevalent condition that most individuals encounter a few times throughout the year, and it typically lasts for a short duration. Clinically defined, diarrhea is characterized by an increase in bowel movement frequency, where one experiences at least three loose or liquid stools within a single day. This condition may arise from a multitude of factors, and specific foods, particularly yogurt (dahi), can either help ease the symptoms or exacerbate them.

This article aims to explore the impact of yogurt on diarrhea.

Yogurt: A Natural Ally Against Diarrhea

Some varieties of yogurt are rich in beneficial bacteria, commonly referred to as probiotics, which may aid in the prevention and treatment of diarrhea.

Diarrhea Due to Infection

Research indicates that consuming probiotics in the weeks prior to traveling can lower the risk of developing traveler’s diarrhea by as much as 15%. Furthermore, a comprehensive analysis of 63 randomized controlled trials suggests that probiotics may decrease the duration of diarrhea caused by bacterial, viral, or parasitic infections by approximately 25 hours. The same review reveals that individuals who consumed probiotics were, on average, 59% less likely to experience diarrhea lasting four or more days, and they reported fewer bowel movements each day compared to those who did not receive probiotics.

Diarrhea Induced by Antibiotics

Antibiotics frequently disrupt the natural balance of gut bacteria, leading to an overgrowth of harmful bacteria that can cause diarrhea. Studies show that taking probiotics in conjunction with antibiotics may lower your risk of developing diarrhea by up to 51%. However, the effectiveness of probiotics may vary with age. Research suggests that they tend to be most beneficial for children and younger adults, while showing less effectiveness in people aged 65 and older.

Diarrhea Linked to Other Conditions

Probiotics may also help alleviate diarrhea associated with digestive disorders such as irritable bowel syndrome (IBS) or ulcerative colitis (UC). Many types of yogurt, particularly those enriched with probiotics, have been proven to assist in the prevention and management of several forms of diarrhea.

Do all yogurts naturally contain probiotics?

Yogurt, a beloved dairy product, is inherently teeming with bacteria due to its fermentation process. This delightful transformation occurs when specific bacterial cultures are added to milk, facilitating the conversion of its sugars into lactic acid, which is what ultimately defines yogurt.

For bacteria to earn the title of probiotics, they must remain alive and offer tangible health benefits. The starter cultures used in yogurt production aren’t technically classified as probiotics since they frequently do not withstand the digestive process, thus lacking the ability to deliver therapeutic effects to the body. Nevertheless, some yogurt brands take the extra step to incorporate additional probiotic strains known for their resilience during digestion.

Among these beneficial strains, those that have shown effectiveness in preventing or managing diarrhea include Bifidobacterium bifidum, Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus reuteri, Lactobacillus rhamnosus, and Saccharomyces boulardii.

Which types of yogurt are considered probiotic-rich?

Experts indicate that for yogurt to provide substantial gut benefits, it should meet two essential criteria:

1. Deliver over 10 billion colony-forming units (CFUs) of probiotics per serving.
2. Feature probiotic strains capable of surviving the acidic environment of the human gut.

Unfortunately, many yogurt brands fail to disclose the specific probiotic strains they utilize, let alone the CFU counts per serving. Additionally, research indicates that a significant number of yogurts may contain strains that are absent from their labels. Alarmingly, up to one-third of commercial yogurt products may provide fewer CFUs than the recommended amount.

These inconsistencies make it challenging to choose the appropriate yogurt solely based on its label. However, certain companies ensure transparency by having their products independently tested, verifying the CFU counts.

Yogurt Might Trigger Diarrhea in Certain Individuals

Yogurt is known to contain lactose, a form of milk sugar that approximately two-thirds of the population struggles to digest. Individuals suffering from lactose intolerance may frequently encounter diarrhea after consuming lactose-heavy products, including various types of yogurt.

Interestingly, some research indicates that foods rich in probiotics can aid in lactose digestion, potentially reducing uncomfortable symptoms such as diarrhea. This suggests that incorporating probiotic-laden foods might actually help some individuals manage their lactose intolerance more effectively. As a solution, if you frequently experience diarrhea after consuming traditional dairy yogurt, consider switching to a yogurt that is rich in probiotics, whether it’s made from dairy or derived from plant sources. This change might offer a more enjoyable experience without the unpleasant side effects.

However, for those who are aware of their lactose intolerance, it might be more practical to entirely steer clear of dairy yogurt. Instead, opt for a plant-based yogurt that aligns with your dietary needs. These alternatives can provide similar flavors and textures without the discomfort associated with dairy.

The Bottom Line

Yogurts that are rich in probiotics can offer protective benefits against various forms of diarrhea, including travel-related diarrhea and those triggered by infections, antibiotic use, Irritable Bowel Syndrome (IBS), or Crohn’s disease. To maximize these protective effects, select yogurts that contain at least 10 billion CFUs (colony-forming units) per serving, along with beneficial probiotic strains such as Bifidobacterium bifidum, Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus reuteri, Lactobacillus rhamnosus, or Saccharomyces boulardii. However, if you are lactose intolerant, consuming regular yogurt may lead to diarrhea. In such instances, it is advisable to opt for plant-based yogurts that are rich in probiotics.