Here's What Happens to Your Body if You Eat Yogurt Every Day

Kelli Acciardo
·5 min read
9

Yogurt is one of the most popular grab-and-go breakfast options, as well as a healthy snack any time of day.

Packed with good-for-you probiotics, plus calcium, zinc and B vitamins, it's a wise choice for a filling meal or smoothie, but if you've ever wondered if you can you eat yogurt every day, we're here to clear up any confusion with the help of a few registered dietitians.

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Related: 20 Registered Dietitian-Approved Heart-Healthy Snacks That Taste Great, Too

What Is the Healthiest Type of Yogurt?

"I love to recommend an organic, grass-fed Greek yogurt for those who can tolerate dairy," suggests Lauren Kelly, MS, RD, CDN. Her go-to picks? Maple Hill Creamery and Stonyfield. "I like Greek yogurt because it's richer in protein, and protein is great for making you feel satiated after the meal or snack," she adds.

If you choose to go the flavored route, watch out for added sugars. "Yogurts, especially low-fat varieties, are one of the top sources of added sugar in the typical American diet, so it's important to be mindful of added sugars in flavored versions, says Kelly. "Just like fruit, some sugar is naturally in dairy—that's what lactose is—but anything above around 6 grams on the label is likely added sugar." Her rule of thumb is to stay below 10 grams of sugar in total.

What Happens if You Eat Yogurt Every Day, According to Registered Dietitians

According to Kelly, some people are absolutely fine to eat yogurt every day or most days, while others may not be—especially if you are lactose intolerant. "Someone may not do well with dairy due to gut health issues, then heal their gut and be able to tolerate certain varieties just fine later on," she says.

It's important to pay attention to how you feel after you eat yogurt. "Do you feel energized or tired and sluggish? If it's the latter, it could be helpful to work with a dietitian to see if it's the yogurt itself, or maybe the toppings are too high in sugar, leaving you more fatigued afterward," she adds.

Kelly acknowledges that foods should make you feel good, especially whole foods. "If you feel energized and digestively 'happy' in the hour or two after the meal, that's a good sign; If you feel bloated, constipated or like you are always running to the bathroom, it's likely something isn't working for you."

Three things that happen when you eat yogurt daily:

1. It can help with weight management

"Depending upon the type of yogurt, it may help you feel full longer and help with weight," explains Vandana Sheth, RDN, CDCES, FAND. "Yogurt can be a healthy part of a balanced diet that supports weight management."

2. It can improve gut health and inflammation

Sheth also points out that yogurt can help reduce inflammation, promote gut health and aid in proper digestion since it's a good source of probiotics (good bacteria). However, if you have SIBO (small intestine bacterial overgrowth), yogurt may exacerbate the overgrowth by feeding the bacteria," she adds.

3. You can squeeze in more protein

Although the type of yogurt you choose will offer different calories and macronutrients—like full fat versus low fat versus nonfat—Sheth advises sticking with Greek or Icelandic yogurts if you can handle dairy. "Greek yogurt is made by straining and so it's thicker, creamier, higher in protein and lower in carbs," she says. "Plant-based yogurt may not provide a good amount of protein."

If you prefer to use a plant-based yogurt, try to choose one that has some protein and minimal added fillers, sweeteners, etc.

Sheth's top picks for yogurt with dairy are:

  1. Oikos Pro Plain Yogurt-Cultured Ultra-Filtered Milk with 25g of protein per serving

  2. Siggi's Icelandic Yogurt (plain non-fat yogurt or flavored)

  3. Fage Total Plain Greek Yogurt 0% Fat (or 2% fat)

  4. Chobani Nonfat Plain Yogurt (0% or 2% fat plain)

  5. Oikos 15g Protein Greek Yogurt

  6. Two Good Low Fat Lower Sugar Gluten-Free Greek Yogurt

Her plant-based yogurt picks are:

  1. Forager Organic Dairy-Free Unsweetened Plain Cashewmilk Yogurt

  2. Kite Hill Almond Milk Yogurt

  3. Siggi's Plant-Based Coconut Blend Yogurt

  4. Silk Almond Dairy Free Yogurt Alternative Vanilla

How Much Yogurt Is Too Much?

As Kelly mentioned earlier, one of the things to be the most mindful of if you're consuming yogurt on the regular is added sugar in flavored yogurts. "Most Americans are still consuming three times the recommendation for added sugar daily," she says, "which can be associated with greater inflammation, which is linked to every chronic disease from heart disease to diabetes."

The bottom line is yogurt can be a healthy addition to your diet and enjoyed daily, but you should try to choose one that is higher in protein, plain and non-fat or low fat. "You can easily sweeten it up on your own with fresh or frozen fruit and add some healthy fats such as chopped nuts or seeds (chia, flax, hemp) for a delicious and nutritious option," says Sheth.

Next up, find out what "healthy" snack registered dietitians say to avoid if you want to lose weight.

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