If you’re craving something sweet after dinner, you’re not alone. But in a world where digestive issues are common, it can feel difficult to find a dessert that satisfies your sweet tooth while supporting gut health.
A 2023 Ipsos poll from healthcare company MDVIP highlights the lack of awareness among most Americans about the role of the gut microbiome in overall health. Many people have given up on living with digestive problems, and one in five people have tried everything and feel stuck.
By adjusting your diet, choosing healthier options, and incorporating probiotic-rich foods, you can significantly improve your gut health. To find the best dessert for your gut health, newsweek We spoke to gut health expert Amanda Sauceda. He describes yogurt and fruit as the “ultimate combination” of a delicious and gut-friendly snack.
Provided by Amanda Sauceda
Benefits of yogurt and fruit for gut health
Sauceda is based in Long Beach, California and is known for. Posting on Instagram as @guthealth.nutritionist, he explained that yogurt and fruit not only satisfy your dessert cravings, but also nourish your gut. But she stressed the importance of choosing the right yogurt and reading the label. to maximize benefits.
What type of yogurt is best for gut health?
“To be sure to choose a yogurt that is healthy for your gut, look for yogurt labeled with ‘live active cultures,'” Sauceda advised. “These beneficial bacteria are found in many types of yogurt, so there are a variety of yogurts to choose from.”
Which probiotic strains in yogurt support gut health?
“Common probiotic strains found in yogurt include: bulgarian lactic acid bacteria and thermophilus. “No single strain is better, which is why it’s important to look for products labeled as ‘live, active cultures,'” she said.
How can you choose a yogurt with minimal added sugar without sacrificing taste?
Sauceda recommended trying out different brands and styles to find what you like.
“If you try five different types of vanilla yogurt, each one will taste a little different,” she explained. She prefers thick, creamy yogurts like Greek yogurt or Skyle. For an extra boost of flavor, full-fat yogurt is a great option, but it may not be suitable for low-fat diets.
The role of fruits in gut health
Certain fruits, especially berries, offer unique benefits for gut health. A study by the University of Utah School of Health and Brazil’s Federal University of Viçosa highlights that blueberries can strengthen the intestinal lining, reduce inflammation, and support a balanced gut microbiome.
“Berries are great for gut health because they’re high in fiber and antioxidants,” Sauceda says. “Blueberries are my favorite. Blueberries have been shown to help with intestinal barrier function, inflammation, and even abdominal symptoms.”
She added that all fruits are generally good for gut health, but people with acid reflux should avoid acidic fruits such as citrus fruits, which can cause symptoms.
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How much yogurt and fruit should a dessert include?
According to WHO guidelines, natural sugars found in fruits, vegetables and milk do not count toward your daily carbohydrate limit because they contain fiber, which prevents blood sugar levels from spiking.
Sauceda advised paying more attention to added sugar in yogurt.
“If you frequently eat yogurt, check the label. Remember that 1 teaspoon of sugar equals 4 grams. Look for yogurt with no added sugar or less than 10 grams.” Please,” she said.
Is it okay to eat yogurt and fruit every day?
In a 2015 study, nutrition reviews Studies suggest that consuming yogurt regularly can help maintain a stable weight. This may be due to its high calcium and protein content, which allows you to reduce your intake of less nutritious foods. Calcium and milk proteins are also thought to regulate appetite and energy intake.
Additionally, yogurt increases levels of hunger-reducing peptides such as GLP-1 and PYY, whose fermentative properties support a healthy gut microbiome that differs between lean and obese people.
Overall, yogurt promotes energy balance and weight regulation.
“Yogurt and fruit are definitely something you can enjoy every day,” says Sauceda. “It can be breakfast, snack, or dessert. If you want a sweeter dessert, mix yogurt with peanut butter, sprinkle with chocolate chips, and add fruit. It’s easy and satisfying.”
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