Whether you choose a probiotic supplement or yoghurt, make sure it contains the right type and amount of probiotics for your health goals. Yoghurt has the added benefit of being a whole food with extra nutrients like calcium and protein.

Probiotics are defined as “live microorganisms that, when administered in adequate amounts, confer a health benefit to the host.”¹ Yoghurts are an ideal medium for delivering probiotics. While probiotics can be consumed as a supplement or from a fermented food like yoghurt, it's important to consider the strain of bacteria and the amount present.

So, how do you choose? Start by looking for a product—whether it’s a supplement or a yoghurt—that lists the exact strain of probiotic proven to support your health goal. Each strain also requires a minimum amount to survive digestion and achieve a health outcome. All this information should be available on the product label or the manufacturer’s website.

When it comes to yoghurt, all yoghurts are made by the fermentation of milk using a variety of live bacterial cultures. In addition to these 'starter cultures', some yoghurts also contain added probiotics; the most common species being Lactobacillus and Bifidobacterium. These 'friendly' probiotic bacteria can promote gut health by restoring the balance between 'good' and 'bad' bacteria in the gut (collectively known as the gut microbiome).²

Here’s why yoghurt has an edge over supplements: Dairy foods like yoghurt provide an ideal environment for bacteria and enhance their survival through the stomach and small intestine.³ Research suggests that you need 100 times less bacteria in dairy foods compared to supplements, to achieve the same number of live bacteria in the large intestine.⁴

And there’s more! Dairy foods also naturally contain a package of essential nutrients like calcium, protein and vitamins A and B12. As whole foods, they offer many other health benefits from reducing our risk of heart disease and stroke, to improving bone health.⁵

In the end, whether you opt for a probiotic supplement or yoghurt depends on your preferences and health needs. For information about the digestive benefits of yoghurt and other dairy foods visit this page and speak to an Accredited Practising Dietitian for individual advice.

References

1. Hill, C., et al., Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol, 2014. 11(8): p. 506-514.
2. Wu GD et al. Linking long-term dietary patterns with gut microbial enterotypes. Science. 2011 Oct 7;334(6052):105-8. doi: 10.1126/science.1208344. Epub 2011 Sep 1
3. Kailasapathy, K. and J. Chin, Survival and therapeutic potential of probiotic organisms with reference to Lactobacillus acidophilus and Bifidobacterium spp. Immunology and Cell Biology, 2000. 78: p. 80-88.
4. Hawrelak, J.A., Probiotics: Are supplements really better than yoghurt? Journal of the Australian Traditional-Medicine Society, 2002. 8(1): p. 11-23.
5. National Health and Medical Research Council. Australian Dietary Guidelines, Canberra: Commonwealth of Australia; 2013.