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Gut Health 101: What Kefir and Live Yoghurt Actually Do

Gut health can sometimes feel complicated, with terms such as probiotics, live cultures, fermented foods and the gut microbiome appearing everywhere.

The good news is that understanding the basics doesn’t need to be complicated. From kefir and live yoghurt to a varied diet containing plenty of fibre, there are lots of foods that can form part of a balanced approach to gut health.

What Is the Gut Microbiome?

The gut microbiome refers to the community of microorganisms that live throughout your digestive system. These include bacteria and other microbes, and everyone has their own unique mix.

Your diet is one part of the wider picture when it comes to supporting a healthy gut. Eating a varied diet with plenty of different plant foods and sources of fibre can help provide the nutrients your gut microbes need.

Fermented foods, including yoghurt and kefir, can also contain live microorganisms, although the type and amount can vary between products.
 

What Are Live Cultures?

You may have noticed the words ‘live cultures’ on yoghurt packaging. So, what does this actually mean?

Live cultures are microorganisms used during the fermentation process. In yoghurt, specific bacterial cultures are used to ferment milk, creating the familiar tangy flavour and thicker texture.

Some yoghurts contain live cultures when they reach the consumer. If you're specifically looking for a yoghurt containing live cultures, check the product packaging for this information.

The term ‘probiotic’ is slightly different. Probiotics are live microorganisms that, when consumed in adequate amounts, can provide a health benefit. Not every food containing live cultures meets this definition.
 

Kefir vs Live Yoghurt: What's the Difference?

Both kefir and live yoghurt are fermented dairy products, but they are made differently and have different textures.

Kefir is a fermented milk drink. It is usually thinner than yoghurt and can contain a variety of microorganisms resulting from the fermentation process.

Live yoghurt is made by fermenting milk with specific bacterial cultures. It has a thicker, spoonable texture and can be enjoyed on its own or added to breakfasts, smoothies and recipes.

Neither needs to be viewed as a replacement for the other. Including a variety of foods in your diet can be a simple way to explore different flavours, textures and sources of nutrients.
 

What About Standard Yoghurt?

Not all yoghurt is the same when it comes to live cultures.

Some yoghurt products contain live cultures, while others may have been treated in a way that means live cultures are no longer present. If live cultures are something you are specifically looking for, check the packaging rather than assuming that every yoghurt contains them.

Yoghurt can still be a nutritious food whether or not it contains live cultures. Dairy yoghurt is a source of protein and calcium, while different products can have different nutritional profiles.
 

Simple Ways to Include Fermented Foods in Your Diet

If you want to experiment with fermented foods, there is no need to completely change your diet.

Try:

  • Adding kefir to a breakfast smoothie
  • Serving live yoghurt with fruit and granola
  • Using live yoghurt as a base for dips or dressings
  • Adding kefir to overnight oats
  • Enjoying yoghurt as a simple snack

You can also focus on eating a wide variety of foods alongside fermented products. Fibre-rich foods such as fruit, vegetables, wholegrains, beans and pulses are an important part of a balanced diet and provide food for gut microbes.
 

Choosing Gut-Friendly Foods

There’s no single food that guarantees good gut health. Instead, think about your overall diet and the variety of foods you eat.

Kefir and live yoghurt can be convenient additions if you enjoy them, while fruit, vegetables, wholegrains and other fibre-rich foods can also contribute to a varied diet.

At Milk & More, you can explore a range of fresh dairy products and everyday foods to help build a varied weekly shop.
 

A Simple Guide to Kefir and Live Yoghurt

When it comes to gut health, the terminology can be confusing, but the basics are relatively straightforward:

  • The gut microbiome is the community of microorganisms living in your digestive system.
  • Live cultures are microorganisms used during fermentation. 
  • Kefir is a fermented milk drink with a thinner consistency than yoghurt.
  • Live yoghurt is fermented with specific bacterial cultures.
  • Not every fermented food is technically a probiotic.
  • A varied, balanced diet is an important part of supporting overall health.

If you're interested in trying fermented foods, kefir and live yoghurt can be simple additions to breakfasts, snacks and everyday recipes. Explore the range of fresh products available from Milk & More and discover new ways to enjoy them as part of a varied diet.

 

 

Disclaimer: This article provides general nutritional information and is not intended to provide medical advice, diagnosis or treatment. Individual dietary needs vary. If you have a health condition, ongoing digestive symptoms, a weakened immune system or concerns about changing your diet, speak to your GP or a registered dietitian.