Yogurt is a dairy product that contains probiotics, which are beneficial bacteria that can help improve gut health and soften stools. A review in The American Journal of Clinical Nutrition suggests that food with probiotics might ease constipation by increasing the frequency and consistency of bowel movements. However, not all yogurt is equally effective for constipation. It is important to choose low-fat probiotic yogurt that contains live and active cultures, such as Lactobacillus GG (LGG). Yogurt that contains galacto-oligosaccharides (GOS), a type of fiber that feeds the good bacteria, may also be helpful.
Yogurt alone may not be enough to relieve constipation, especially if it is chronic or severe. It is also essential to include other sources of fiber, such as fruits, vegetables, whole grains, and pulses, in your diet. Fiber adds bulk and moisture to stools, making them easier to pass. Additionally, drinking enough water, exercising regularly, and avoiding stress can also help prevent and treat constipation.
To summarize, yogurt can be good for constipation, but it depends on the type and amount of yogurt you consume and other factors that affect your digestive health. For best results, eat probiotic yogurt as part of a balanced, high-fiber diet and follow a healthy lifestyle.
Things to consider in constipation
- Probiotic strains: Look for yogurt with specific probiotic strains known to help with constipation, such as Lactobacillus acidophilus and Bifidobacterium lactis.
- Dosage: Consider eating yogurt daily for a few weeks to see if it helps with your constipation.
- Lifestyle changes: Combine yogurt with other diet and lifestyle changes that promote gut health and regularity, such as staying hydrated, eating plenty of fiber, and exercising regularly.
- Consult a doctor: If your constipation is severe, persistent, or accompanied by other symptoms, consult a doctor to rule out any underlying medical conditions.
Overall, yogurt can be a helpful tool for managing constipation, but it’s not a guaranteed solution. Choosing and combining the right type with other healthy habits can improve its effectiveness.
