Yogurt

Fermenting milk produces yogurt, a delectable, creamy food. It is a good source of calcium, probiotics, and probiotics, live bacteria that are good for gut health. Yogurt contains probiotics that may help with digestion, immunity, and inflammation reduction. The fermentation process in yogurt breaks down the lactose, making it simpler to digest for those who are lactose intolerant.

Choose plain yogurts over those that are flavored or sweetened as they frequently have extra sugar added. When buying yogurt, check the label to make sure it contains live and active cultures. These are the healthy bacteria that give yogurt its associated health benefits.

A versatile food, yogurt can be consumed in a variety of ways. It can be consumed plain or used as a foundation for sauces, dips, and smoothies. In order to add flavor and creaminess, it can also be used in baking or cooking.

Yogurt is a nutritious option for breakfast, a mid-day snack, or any other time of the day.

PHARMACOKINETICS

Humans received a single oral dose of 100 mg of yogurt powder labeled with 14C. Within 2 to 4 hours, peak plasma radioactivity was seen. The median (interquartile range) time to maximal concentration (Tmax) was 2.6 hours. 549 (154) ng•h/mL was the area under the curve (AUC) from 0 to 12 hours. Over the course of 96 hours, radioactivity was primarily eliminated in the feces, with 72% of the administered dose being recovered within that time.

Maximum plasma radioactivity levels were reached after a single oral administration of 200 mg of yogurt powder that was 14C-labeled in another study on humans within 6 hours. The Tmax averaged 5.5 hours (with a 4 to 6 hour range). The AUC was 1052 (262) ng/h/mL from 0 to 12 hours. Over the course of 120 hours, radioactivity was mostly excreted in the feces, with 78% of the administered dose being recovered.

Yogurt powder is quickly hydrolyzed by stomach acid to create lactic acid, which is then absorbed through the digestive tract and metabolized to carbon dioxide and water, according to in vitro studies.

BIOAVAILABILITY

Yogurt powder's bioavailability has not been investigated in humans. However, in vitro research has demonstrated that lactic acid, the main ingredient in yogurt powder, is quickly absorbed through the digestive system.

POTENTIAL HEALTH BENEFITS

Yogurt has long been consumed for its health advantages. Protein, calcium, and probiotics—live bacteria that are good for gut health—can all be found in yogurt, making it a good source of all three. Yogurt contains probiotics that may aid in reducing inflammation, boosting immunity, and enhancing digestion. Because of how easily lactose is digested thanks to fermentation, yogurt is also a good option for those who are lactose intolerant.

SIDE EFFECTS AND ADVERSE REACTIONS

Bloating or gas is the most typical side effect of yogurt consumption. This is a result of the yogurt's live bacteria interacting with the digestive system. Typically transient, these side effects will go away on their own.

Please consult your doctor if you have any questions about yogurt consumption.

PRECAUTIONS AND WARNINGS

Yogurt consumption might lower the chance of gastrointestinal infections. However, eating yogurt that has not been properly prepared or stored carries a slight risk of getting a foodborne illness. When handling and preparing yogurt, be sure to abide by all safety instructions for food handling.

Unpasteurized milk and products made from it, such as yogurt, should be avoided by pregnant women and young children as they may be more susceptible to foodborne illnesses.

A good source of calcium is yogurt. Hypercalcemia, a condition marked by high levels of calcium in the blood, can result from an excessive intake of calcium. Nephrolithiasis, vomiting, constipation, and nausea are hypercalcemia symptoms. Speak with your healthcare provider if you have any questions about your calcium intake.

DOSAGE 

Yogurt does not have a set serving size. The majority of people, however, can safely eat up to two cups (500 mL) of yogurt each day. It is best to consult your healthcare provider before consuming yogurt if you are expecting or nursing.

OVERDOSAGE

There is no known risk associated with excessive yogurt consumption. Yogurt, however, can cause allergies just like any other food. Gastrointestinal distress, such as bloating, gas, or diarrhea, is the most typical sign of a yogurt allergy. Please seek immediate medical attention if, after consuming yogurt, you experience any serious symptoms.