Yoghurt smoothies, Greek yoghurt bars, tteok-yoghurt snacks and other cultured dairy drinks have recently surged across Thai social media feeds, framed as a viral snack that benefits your health. But beyond the swirls and pastel colours, what does science say about this all-rounder product?
Yoghurt has long been considered a nutrient-dense food. It is a good source of protein, calcium, phosphorus and B vitamins. It contains all nine essential amino acids and many varieties include live bacteria that can improve gut health.
Experts generally suggest that one or two servings of plain yoghurt per day, roughly 250 to 500 grammes depending on body size and dietary needs, can fit comfortably within a balanced diet.
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But take note, yoghurt and probiotics are not interchangeable terms.
Probiotics are defined by the International Probiotics Association as live microorganisms which, “when consumed in sufficient quantities, are good for your body and can help you stay healthy”. While fermented dairy products such as yoghurt may contain live microorganisms, not all yoghurts meet the specific criteria required to be classified as probiotics. The strains used, and their quantity, matter.
The versatility of yoghurt is part of its appeal. It appears in drinks, desserts and savoury dishes, and is even marketed in skincare and wellness products. But as its popularity grows, so too does a familiar question: can you have too much of a good thing?
Research into yoghurt consumption has linked regular intake to several potential health benefits:
That said, the type of yoghurt you choose plays a significant role. Different products contain different strains and amounts of live cultures, which can influence their effects. Unsweetened natural yoghurt, Greek yoghurt and fermented drinks such as kefir typically contain higher levels of beneficial live cultures. In contrast, heavily sweetened flavoured yoghurts may offer fewer health advantages and significantly more added sugar.
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For some groups, caution is advised. People with milk allergies should avoid dairy yoghurt altogether. Those with severe lactose intolerance may experience digestive discomfort. Individuals sensitive to histamines, or those taking certain antibiotics, may also need medical guidance before increasing their intake.
As with most foods positioned as “superfoods”, moderation remains key. Current evidence suggests that consistency matters more than quantity. Incorporating yoghurt regularly into a balanced diet is likely to be more beneficial than consuming large amounts in a single sitting.
Do not forget to have a balanced diet aside from yoghurt and seek guidance from a nutritionist for personalised advice.