Yoghourt for IBS: How it is ok for IBS Sufferers

Table of Content

• Yogurt Nutritional Value

• What is the relationship Between Yogurt and IBS?

• Is Yogurt Good for IBS?

• Best Yoghourt for IBS

• Is Greek yoghurt good for IBS?

• Foods to Eat and Avoid with IBS

• Take-Home Points

• FAQ on Is Yogurt Good for IBS

Introduction

IBS is Inflammatory bowel syndrome which is characterised by persisting pain with defecation and changing bowel habits. People may also experience abdominal pain, bloating, constipation, cramps, gas, and diarrhoea. IBS is a chronic condition that needs medical management. There is no well-defined cause of IBS, therefore treatment of IBS is aimed at symptomatic management(treating the symptoms). Doctors also advise dietary modifications, like avoiding the FODMAP diet. 

In this blog, we'll focus our attention on Yogurt. Is yoghurt good for IBS? Is probiotic yoghurts good for IBS? How to choose the best yoghurt for IBS? We'll be answering all of these questions.

Yogurt Nutritional Value

Yoghurt's nutritional value is because of fermentation, it is made by mixing live bacteria into the milk. Fermentation by bacteria improves yoghurt's nutritional value. 

1. Proteins: Yogurt contains protein which is either casein or whey. Casein is about 80% and whey is about 20%. Both of these help in the absorption of minerals like calcium and phosphorus. One cup (245 gm) of yoghurt contains about 8.5 gm of protein.

2. Fats: Fat content in yoghurt depends upon the milk used for fermentation. Yoghurt made from Whole milk contains about 3.3gm of fats per 100 gm.

3. Carbs: Carbs in yoghurt are mainly present in the form of galactose and lactose. Yoghurt can be a great option for people with lactose intolerance as lactose content in yoghurt is less than in milk.  Bacteria break down lactose into glucose and galactose, glucose is further converted into lactic acid by bacteria, which gives a sour taste to it.

4. Vitamins and Minerals: Yogurt contains almost every vitamin and Mineral you need. It contains. Vitamin B12, vitamin B2 (riboflavin), calcium and phosphorus.

After understanding Yogurt's nutritional value, the question remains is yoghurt good for IBS? We’ll understand the relationship in subsequent sections.

What is the relationship Between Yogurt and IBS?

IBS is predominantly IBS-D and IBS-C type. Although we don't know how IBS happens, it is idiopathic. Several researches show the relationship between gut microbiota and IBS.

Yoghurt is a probiotic that replenishes good gut bacteria. The use of Yogurt for IBS can vary since we exactly don't know what causes IBS, different people with IBS can react differently to yoghurt. 

• Worsens: In some people yoghourt and IBS are negatively associated meaning it can worsen the symptoms 

• Beneficial effect: While for some yoghurt especially homemade yoghurt can help relieve symptoms of IBS.

• Try yourself: Is Yogurt good for IBS? It is essential to take advice from a doctor if you have IBS before including yoghurt into your diet. Try a test dose and if found helpful you can include yoghurt into your diet.

Is Yogurt Good for IBS?

IBS is multifactorial in origin because of this difference researchers have produced different results about yoghurt and IBS. Is Yogurt good for IBS? The answer to the question is not straightforward. Since IBS has different causes in different people, the effect of yoghurt can vary. Here are some points to consider yoghourt for IBS:

1. Probiotics: A study conducted in India, showed that homemade yoghurt contains probiotics essential to cure IBS.

2. No potential side effects:There are nearly no side effects of consuming yoghurt, it is also low in lactose content.

3. Yoghurt has more nutritive value than milk: Yoghurt has more nutritive value than milk, it contains Vitamins(Vitamin B12) and minerals, carbs, proteins(whey and casein) etc.

4. Research studies: Some research studies showed that probiotics tablets can alleviate symptoms of IBS. 

5. Improves Good gut bacteria: Yogurt contains probiotics, which prevent the overgrowth of bad bacteria and improve good gut flora. Bacterial overgrowth is seen in some patients with IBS, yoghourt can help alleviate symptoms in some but not all.

6. Reduces flatulence and Improves gut motility: Probiotics in yoghourt help improve gut motility and reduce flatulence.

7. Tolerance levels: Is yoghurt ok for IBS sufferers? Yoghurt is not beneficial for all IBS patients. Therefore, it is essential to talk with your doctor before including yoghurt in your diet.

Best Yoghourt for IBS

While choosing the best yoghurt for IBS, it is important to note not all IBS sufferers benefit from yoghurt. Yoghurt has less amount of lactose, but it is not nil. Yoghurt can flare up symptoms in people with Lactose intolerance. How to choose the best yoghurt for IBS?

1. Use homemade yoghurt: Homemade yoghurt is always best, as research also showed that eating homemade yoghurt can relieve symptoms of IBS. They are free from artificial sweeteners and preservatives.

2. Read labels for "live and active culture": Read labels for "live and active culture" which means yoghurt has at least 100 colony-forming units (a measurement of how many bacteria there are) per gram. Is probiotic yoghurts good for IBS? It is important to note that probiotic content in yoghurt is only beneficial when you consume yoghurt daily and also in adequate amounts.

3. Choose low-fat yoghurt: Choose low-fat yoghurts. If you are consuming homemade yoghurt then also make yoghurt from low-fat milk.

4. Greek yoghurt: Is Greek yoghurt good for IBS? Greek yoghurt can be a good option if you choose plain and unsweetened ones.

5. Avoid fresh fruit yoghurt: Fresh fruit yoghurts can contain certain fruits or nuts which may flare up your IBS symptoms. Therefore only opt for those fruits which are positive to your body in terms of IBS symptoms.

Is Greek yoghurt good for IBS?

Greek yoghurt can be good for IBS, but it is better to choose plain and unsweetened Greek yoghurt. If you can tolerate milk products then Greek yoghurt can be a great option.

Greek yoghurt contains probiotics which are important to promote good gut bacteria in the small intestine. Some studies have shown that the overgrowth of bad bacteria in the small intestine is associated with IBS. Hence, greek yoghurt can help alleviate IBS symptoms.

If you're lactose intolerant or include Greek yoghurt for the first time in your IBS diet, it is important to take advice from your doctor.

Foods to Eat and Avoid with IBS

Most of the people with IBS have mild symptoms which can be easily managed by medications and most importantly lifestyle and dietary changes. IBS is a complex disease therefore it is important to understand there is no ideal diet plan to follow, but there are some basic principles that you need to follow.

Foods to avoid for IBS include a low FODMAP diet which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Restriction of FODMAP foods is done for 2-6 weeks then these foods are reintroduced gradually to check tolerance of IBS patients for each of them.

Here are Foods to eat in people having IBS:

1. Opt for a high soluble fibre diet and a low insoluble fibre diet. You can include

   1. Sweet potatoes

   2. Whole grain cereals

   3. Brown Rice

   4. quinoa

   5. flax

   6. beans

   7. oats

2. Choose low FODMAP foods like:

   1. lean chicken

   2. Lean fish

   3. Almond milk

   4. Vegetables

   5. Eggs

Foods to avoid for IBS include high-FODMAP foods:

1. Lactose foods like milk, cheese, ice cream, yoghurt etc. Only if you are intolerant to lactose.

2. Artificial sweeteners 

3. Fructose corn syrups

4. Fruits like watermelon, mangoes etc

Take-Home Points

1. IBS is Inflammatory bowel syndrome which is characterised by persisting pain with defecation and changing bowel habits. People may also experience abdominal pain, bloating, constipation, cramps, gas, and diarrhoea.

2. There is no well-defined cause of IBS, therefore treatment of IBS is aimed at symptomatic management(treating the symptoms). 

3. Yoghurt's nutritional value is because of fermentation. It contains protein, carbs, fats, vitamins and minerals.

4. Is yoghourt good for IBS? The use of yoghurt for IBS is dependent on the tolerance levels of the individual. If tolerable, yoghurt can help in alleviating symptoms of IBS.

5. Yoghurt is probiotics in nature which help promote the growth of good gut bacteria.

6. Research has shown that the Use of Homemade yoghurt daily has cured symptoms of IBS. Although it is dependent on Individual tolerance levels.

7. Foods to avoid for IBS include the FODMAP diet, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.