Is it true that … eating yoghurt can heal your gut?

‘Healing the gut” is a phrase that gets thrown around a lot. Some people use it to refer to improving gut microbiome health – balancing the microorganisms in the digestive system that, when off kilter, can leave us with digestion and immune problems. Others link it to “leaky gut syndrome”, a condition associated with intestinal permeability and said to cause nausea and fatigue.

Whichever definition you’re using, Bethan Crouse, a performance nutritionist from Loughborough University, says it is unlikely that yoghurt alone can give you a total gut makeover. “But some types of yoghurt products could help with gut health,” she says.

Yoghurt is a fermented food – it’s made by heating milk, adding bacteria, and then incubating it – and as a result it contains probiotics. When consumed live, these bacteria can support gut health by outcompeting harmful microbes. However, not all yoghurts are created equal – many shop-bought products undergo pasteurisation to increase their shelf life, which involves heating the product to kill bacteria.

“A really good source of probiotics is kefir,” says Crouse. It contains up to 61 different microbial strains. Greek and natural yoghurt also contain probiotics if unpasteurised – look for labels that mention “live and active cultures” or list strains like lactobacillus and bifidobacterium.

Yoghurt is not the only gut-friendly food, though. “Other probiotic-rich options include kombucha, kimchi and some sourdough breads,” says Crouse. Plus, eating a varied, fibre-rich diet is essential for supporting the microbiome.

“Generally speaking, people should include two portions of probiotic-rich foods each week,”

Crouse says. And if you feel your gut needs “healing”, she recommends talking to your GP, who can arrange an appointment with an accredited nutritionist or a dietician.