Yogurt + One Ingredient | Can Boost Good Bacteria Survival – Study: Just One Spoonful is Enough

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Yogurt is widely recognized by nutrition experts both domestically and internationally as a healthy food. Not only is it rich in protein, but it also replenishes good bacteria. Now, new research suggests that adding one natural ingredient to yogurt can further increase the survival rate of beneficial bacteria. Is this true? Can it have the same effect when consumed by the human body?

The practice of eating yogurt with honey has a long history. As early as ancient Greece and Rome, a dish called "Oxygala" featured yogurt paired with honey. Modern research has confirmed the wisdom of this ancient practice.

Honey "protects" good bacteria, enhancing their survival and growth Plain yogurt tends to have a sour taste, so many commercial yogurt products add fruit flavors and sugar to improve the flavor. However, if you're looking for a naturally sweetened yogurt, honey may be a healthier option.

A new study published in The Journal of Nutrition by researchers from the University of Illinois Urbana-Champaign examined the relationship between honey and yogurt. The research team first placed Bifidobacteria, commonly found in yogurt, into both honey and sugar water in the lab. They then cultured the bacteria on a petri dish, simulating various conditions that probiotics might encounter in the human body, including saliva, digestive enzymes, stomach acid, and intestinal fluids.

The results showed that while honey did not completely protect Bifidobacteria from the damage caused by saliva and stomach acid, it did shield the probiotics from the harmful effects of intestinal fluids. However, sugar water did not offer the same benefit.

Although the laboratory study's results did not fully translate to human trials, the study's lead author, nutritionist Hannah Holscher of the University of Illinois Urbana-Champaign, noted that the individual variability in human gut microbiota is significant. She does not rule out the possibility that this method could be beneficial for some people and suggested further research in the future.

Honey has other positive effects when paired with yogurt Even though the human trials did not show the same results, there are still benefits to combining honey with yogurt. Dietitian Lin Ya-en pointed out that in food manufacturing, it has already been found that honey can promote the growth of probiotics. "Honey contains various nutrients and acts as a prebiotic. It also includes minerals, vitamins, and oligosaccharides, all of which help probiotics grow while inhibiting harmful bacteria."

Nutritionist Guo Huanfen mentioned that certain types of honey, such as clover, alfalfa, buckwheat, and orange blossom honey, have been shown to protect beneficial bacteria like Kefir, Lactobacillus bulgaricus, and Streptococcus thermophilus, which are commonly found in yogurt or fermented milk.

"When the nutrients in dairy products are exhausted by the bacteria, they start to die off. Honey provides an additional source of nutrients," said Guo. "However, this protective effect has only been observed in yogurt or fermented milk, not in fermented beverages like Yakult."

Other studies have also shown that honey can protect Bifidobacteria from damage. "Honey is an anaerobic food, and Bifidobacteria are anaerobic bacteria, so they thrive in honey. Honey also protects Bifidobacteria during the pasteurization process," Guo added.

However, study author Holscher cautioned that while honey may have health benefits, it is still a type of sugar, albeit with more nutrients than refined white sugar. Therefore, it's important not to consume too much. When pairing honey with yogurt, one tablespoon (about 15cc) is sufficient.

How to eat yogurt and fermented milk to help probiotics survive and grow Although the study mentioned that honey might not necessarily have a protective effect on probiotics during human digestion, combining yogurt with honey or other prebiotics can still promote the growth of beneficial bacteria in the body. Guo Huanfen and Lin Ya-en suggest pairing yogurt with the following foods:

• Oats and barley: These grains are rich in various carbohydrates. Oats contain beta-glucan, while barley has oligosaccharides and inulin. These carbohydrates are soluble dietary fibers that can be broken down into food for probiotics.
• Foods containing mannitol: Mannitol is another type of prebiotic that has a sweet taste and can be found in many foods such as apples, mangoes, red dates, cranberries, blueberries, and peaches. Consider adding these fruits to your yogurt.
• Fruits and vegetables rich in soluble dietary fiber: Besides grains, many fruits and vegetables are rich in soluble dietary fiber. Guo likes to blend carrots and bananas with fermented milk for a drink. Gourd-type vegetables, such as cucumbers, papayas, and cantaloupes, are also good sources of soluble dietary fiber.