If you crave something sweet after dinner, you're not alone. Yet, in a world where digestive issues are common, finding a dessert that satisfies your sweet tooth while supporting gut health can feel like a challenge.
A 2023 Ipsos poll for health care company MDVIP highlights that most Americans lack awareness about the gut microbiome's role in overall health. Many people have resigned themselves to living with digestive issues, with one in five feeling they've tried everything but reached a dead end.
Adjusting your diet, choosing healthier options, and incorporating probiotic-rich foods can significantly improve gut health. To find the best dessert for gut health, Newsweek spoke with gut health specialist Amanda Sauceda, who describes yogurt and fruit as the "ultimate combo" for a delicious and gut-friendly treat.
The Benefits of Yogurt and Fruit for Gut Health
Sauceda, based in Long Beach, California, and known on Instagram as @guthealth.nutritionist, explained that yogurt and fruit not only satisfy dessert cravings but also nourish the gut. However, she emphasized the importance of choosing the right yogurt and reading labels to maximize the benefits.
What Type of Yogurt Is Best for Gut Health?
"To ensure you're choosing a gut-healthy yogurt, look for one labeled with 'live and active cultures,'" Sauceda advised. "These beneficial bacteria are found in many types of yogurt, giving you a variety to choose from."
What Probiotic Strains in Yogurt Support Gut Health?
"Common probiotic strains in yogurt include Lactobacillus bulgaricus and Streptococcus thermophilus. No single strain is superior, which is why it's important to look for products labeled with 'live and active cultures,'" she said.
How Can You Choose Yogurt with Minimal Added Sugars Without Compromising Taste?
Sauceda recommended experimenting with different brands and styles to find one you enjoy.
"You could try five different vanilla yogurts, and each will taste slightly different," she explained. She prefers thick, creamy yogurts like Greek yogurt or Skyr. For extra flavor, full-fat yogurt is an excellent option, though it may not suit lower-fat diets.
The Role of Fruit in Gut Health
Certain fruits, particularly berries, offer unique benefits for gut health. Research by the College of Health at the University of Utah and Universidade Federal de Viçosa, Brazil, highlights that blueberries can strengthen the intestinal lining, reduce inflammation and support a balanced gut microbiome.
"Berries are a standout for gut health because they're high in fiber and antioxidants," Sauceda said. "Blueberries are my favorite. They've been shown to help with gut barrier function, inflammation, and even abdominal symptoms."
She added that while all fruits are generally good for gut health, people with acid reflux should avoid acidic fruits, like citrus, which can trigger symptoms.
How Much Yogurt and Fruit Should You Include in a Dessert?
According to WHO guidelines, natural sugars in fruits, vegetables and milk are not counted toward daily sugar limits because they are accompanied by fiber, which helps prevent blood sugar spikes.
Sauceda advised focusing more on added sugars in yogurt.
"If you eat yogurt often, check the label. Keep in mind that one teaspoon of sugar equals four grams. Look for yogurts with zero added sugars or less than 10 grams," she said.
Can You Eat Yogurt and Fruit Every Day?
A 2015 study in Nutrition Reviews suggests that regularly consuming yogurt helps maintain a stable body weight. This may be due to its high calcium and protein content, which can reduce the intake of less nutritious foods. Calcium and milk proteins also appear to regulate appetite and energy intake.
Additionally, yogurt increases levels of hunger-reducing peptides like GLP-1 and PYY, and its fermented nature supports a healthy gut microbiome, which differs between lean and obese individuals.
Overall, yogurt promotes energy balance and weight regulation.
"Yogurt and fruit is definitely something you can enjoy daily," Sauceda said. "It works as a breakfast, snack, or dessert. When I want a sweeter dessert, I mix peanut butter into the yogurt, sprinkle on chocolate chips, and add fruit. It's simple and satisfying."
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