Yogurt on its own is rich in probiotics, or beneficial bacteria that reside in your digestive system and ease food digestion. Notably, research published in the Journal of Nutrition found that incorporating honey into yogurt can enhance the survival rate of these probiotics during digestion.
In this article, we will explore why honey and yogurt are a gut-friendly pairing and examine the health benefits of each ingredient individually.
Why honey in yogurt is good for your gut
While adding honey to yogurt may not seem groundbreaking, it enhances the flavor of your yogurt bowl. More importantly, as the study indicates, honey acts as a protective agent for the probiotics found in yogurt, allowing them to survive within your digestive system long enough to reach your small intestine—where these beneficial bacteria can greatly promote intestinal health, nutrient absorption, and microbiome balance.
Specifically, clover honey was shown to considerably enhance the viability of the probiotic Bifidobacterium animalis within the small intestine. So, next time you’re shopping, keep an eye out for this variety! (For reference, there are over 300 distinct types of honey found in the U.S. alone, each sourced from different floral origins. Clover honey is derived from the nectar of clover plants.)
According to this study, “incorporating clover honey into yogurt may serve as a practical method to enhance the efficacy of probiotics, potentially further benefiting gut health,” says Jessie Winstead, RD, LD, a registered dietitian and the owner of Health Down South.
Other beneficial ingredients in honey and yogurt
While honey and yogurt complement each other beautifully, both offer numerous health benefits on their own. Here’s a look at the key nutrients in each.
Benefits of yogurt
Yogurt boasts a wealth of probiotics, protein, and calcium. Here’s why each of these is crucial for your gut health.
Probiotics
Most yogurt varieties (be it Greek, Skyr, Kefir, or traditional) contain live active cultures, commonly known as probiotics. The most frequently identified strains in yogurt labels include Lactobacillus bulgaricus and Streptococcus thermophilus. These probiotic strains—among many others—contribute significantly to maintaining a healthy gut microbiome and can assist in regulating intestinal function.
When purchasing yogurt, be sure to select products that specifically mention the presence of active cultures since many cultures can perish during the production process.
A single serving of yogurt can contain anywhere from 90 billion to 500 billion colony-forming units (CFUs) of probiotics.
Protein
Protein is immensely popular nowadays, and for good reason. This essential macronutrient plays a vital role in muscle development, oxygen distribution, and overall health.Your bloodstream, bone health, and overall energy levels can all be positively influenced by consuming adequate protein, as highlighted by Piedmont Healthcare. Greek yogurt is particularly rich in protein, although various other yogurt types provide varying amounts of this nutrient as well.
In an eight-ounce serving of yogurt, you can expect to find approximately 12 grams of protein.
Calcium
The majority of traditional dairy yogurts are also a rich source of calcium, a vital mineral that contributes to the development and maintenance of strong bones, teeth, and blood vessels. While other foods such as certain vegetables (like spinach and kale), tofu, and almond milk can also provide calcium, dairy products generally offer the highest calcium content per serving.
One eight-ounce serving of yogurt contains roughly 488 milligrams of calcium.
Benefits of Honey
Honey is often recognized for its sweetness, but it also boasts a high level of antioxidants—an important aspect of its nutritional profile.
Antioxidants
Rich in antioxidants, honey comprises natural compounds that work to slow down cell deterioration and may provide protection against various health concerns. Consuming foods rich in antioxidants, such as honey, berries, and beans, can assist in counteracting free radicals (unstable molecules of oxygen) in the body, as excess levels can lead to inflammation and cell damage. Among the primary antioxidants present in honey are phenolic acids and flavonoids.
“Clover honey, in particular, is known for containing high amounts of beneficial compounds such as kaempferol and ferulic acid, which may provide protection for probiotics during digestion,” explains Winstead.
Recommended Honey Usage
“For optimal results, the [Journal of Nutrition] study recommends incorporating one to two tablespoons of clover honey into a serving (about six ounces of yogurt) to support probiotic viability during digestion,” shares Winstead.
However, it’s important to remember that while honey serves as a natural sweetener, moderation is key. Two tablespoons of honey can contain around 34 grams of sugar, which may lead to a quick increase in blood sugar levels, potentially exacerbating symptoms for those with diabetes or elevated blood sugar levels.
Important Note
For individuals who are allergic to pollen or bee stings, consuming honey could potentially trigger mild allergic reactions, such as itching and swelling. If you suspect this may apply to you, it’s advisable to consult your healthcare provider for testing and explore alternative sweetener options like agave.
Incorporating one to two tablespoons of clover honey into your yogurt may enhance the survival of probiotics in your digestive tract, thus allowing you to enjoy the various digestive health benefits provided by beneficial bacteria. Moreover, it creates a delicious and nutritious pairing.
Looking for more ideas? Here are a few suggestions to elevate your yogurt and honey dish tomorrow morning:
- Add diced apples, cinnamon, and nutmeg for a flavor reminiscent of apple pie
- Combine fresh rosemary and peaches with honey for a unique flavor
- Garnish with pistachios and pomegranate seeds for a satisfying crunch
Feel free to experiment too! Check your pantry or refrigerator for fruits, vegetables, nuts, and spices you might already have to craft your own honey-inspired yogurt creation.
Image Source: artem evdokimov / Shutterstock