Why yogurt is one of the best foods for building muscle, supporting gut health, and boosting your mood
Packed with protein, probiotics, and essential nutrients, yogurt may help support muscle growth, improve digestion, and benefit your overall health
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JULY 20, 2026 10:59 AM EDTJUL 20, 2026, 10:59 AM EDT
In recent years, fermented foods have gained attention thanks to their numerous health benefits. Among them, yogurt has become one of the most popular choices, especially for its ability to improve gut health, strengthen immunity, and promote muscle development. This food stands out for its high content of quality protein, natural probiotics, and essential nutrients that care for your body day by day
But what makes yogurt so special? Why is it a great addition to your diet to improve your body composition and gut microbiota? Here’s everything you need to know about this essential food
Yogurt is produced by fermenting milk with two specific bacteria: Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus
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What is yogurt?
As Sergio Guerrero, dietitian and Fit Generation collaborator, explains, yogurt has its origins in the Balkans and the Middle East and has been the subject of numerous scientific studies supporting its health benefits.
It is produced by fermenting milk through the action of two specific bacteria: Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus. These bacteria work in symbiosis to ferment lactose, the natural sugar in milk, turning it into lactic acid. This process thickens the milk and gives yogurt its characteristic tangy flavor (Tamime & Robinson, 2007)
Sergio lists the scientifically backed benefits of this food:
- Bone Health: Yogurt is an excellent source of calcium, an essential mineral for strengthening bones and keeping them healthy throughout life. Additionally, when fortified with vitamin D, it significantly improves calcium absorption in the body, helping to prevent bone issues such as osteoporosis, particularly in later stages of life or during menopause.
- Metabolism and Body Weight: Various epidemiological studies have revealed that including yogurt regularly in your diet could promote a healthy body weight. Its high protein content, combined with probiotics and essential nutrients, helps improve metabolism, increases the feeling of fullness, and may reduce the risk of obesity and metabolic syndrome, especially when part of a balanced lifestyle.
- Reduced Risk of Chronic Diseases: Numerous studies have found a positive link between regular yogurt consumption and a lower incidence of chronic diseases. Thanks to its beneficial components such as probiotics, calcium, and proteins, consuming yogurt regularly has been associated with a reduced risk of developing high blood pressure, cardiovascular diseases, and type 2 diabetes.
Yogurt: An Essential Protein
Another key benefit of yogurt is its role in building muscle. Muscle growth depends not only on physical exercise but also on an adequate protein intake. Yogurt, particularly varieties like Greek yogurt or skyr, stands out as an excellent source of highly bioavailable protein. This means its proteins contain all essential amino acids in balanced amounts, making it easier for the body to absorb and utilize them efficiently for muscle repair, cell growth, and tissue maintenance. For this reason, these types of yogurt are especially recommended for athletes, active individuals, and those looking to maintain a healthy diet. They help build muscle, increase satiety, and aid in preserving muscle mass as you age.
Each 100 grams of Greek yogurt can provide up to 10 grams of protein, a considerable amount for such an easy-to-eat food. Yogurt proteins are rich in leucine, a key amino acid in muscle protein synthesis. According to various studies, consuming 2 to 3 grams of leucine per meal can stimulate muscle growth, and a portion of yogurt can help achieve this goal
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Additionally, the combination of protein and calcium in yogurt supports muscle recovery after exercise, helping to reduce fatigue and the risk of injury. That’s why it’s a key food for both athletes and individuals looking to maintain muscle mass over the years
Why is yogurt good for gut health?
However, yogurt doesn’t just strengthen muscles and bones; it also plays a vital role in gut health. As a fermented food, it contains live microorganisms that promote the balance of your gut microbiota, the collection of bacteria that inhabit your gut and influence digestion, immune function, and even mood
According to Andrea Calderón, a Nutrition Professor at Universidad Europea, “The foundation of the benefits provided by fermented foods lies in their ability to balance and restore gut microbiota.” In this sense, yogurt helps strengthen the intestinal barrier, reduce inflammation, and improve immune function
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Moreover, regular yogurt consumption is linked to a lower incidence of metabolic conditions like obesity, type 2 diabetes, and cardiovascular disorders. Recent studies have even explored the role of microbiota in the gut-brain axis, suggesting that a balanced gut flora may influence mood regulation and mental health
Being a dairy product, yogurt also contains tryptophan, an essential amino acid that promotes serotonin release. Serotonin not only helps regulate mood but also supports better sleep quality and overall rest
Yogurt is healthy, but it’s not miraculous
Although it’s a highly recommended and nutritious food, experts warn that it’s not a superfood (since those don’t actually exist) despite the current trend of praising yogurt, especially Greek yogurt. The growing popularity of yogurt and other fermented foods is partly due to constant promotion on social media. Influencers, chefs, and nutrition experts have popularized its consumption through recipes and tips. However, Calderón warns that “while the benefits of these foods are supported by science, social media often exaggerates their properties.”
Therefore, it’s important to remember that the most common, and most dangerous, mistake is believing that yogurt or other fermented foods can replace medical treatments or that consuming them alone can solve complex health issues. In reality, these foods should be part of a balanced diet and combined with a healthy lifestyle
Not all yogurts are truly ‘yogurt’
Not all commercial yogurts are the same. For a product to be considered good yogurt, it must contain a minimum of 3% protein and at least 3% fat in its whole version. Many fermented dairy products contain thickeners and added sugars that lower their nutritional value and reduce the presence of active probiotic bacteria
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For a healthy yogurt, follow the 3-4-3 rule: 3% protein, 4% sugars, and 3% fat
Homemade vs. Commercial Yogurt: Which is Better?
Recently, there’s been a growing interest in making homemade fermented foods, including yogurt. However, Professor Calderón explains that “although homemade products have their advantages, industrial ones ensure greater consistency and control over the quantity and type of microorganisms present, which can be crucial for regular consumption to achieve specific benefits.”
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Making yogurt at home is a simple process that only requires milk and a starter culture (such as plain, unsweetened yogurt). The milk is heated to about 85°C, cooled to 45°C, and mixed with the culture. It is then kept at a constant temperature (between 40-45°C) for 6-12 hours until the yogurt thickens. Afterward, it is refrigerated to stop fermentation. Homemade yogurt allows greater control over ingredients and fermentation, but the number of probiotics and its texture may vary depending on the process conditions.
On the other hand, commercial yogurt is usually subjected to strict quality controls that ensure food safety, making it a more reliable option for certain groups, such as pregnant individuals or those with weakened immune systems
References
Marette, A., Picard-Deland, É., & Fernandez, M.A. (2017). Yogurt: Roles in Nutrition and Impacts on Health (1st ed.). CRC Press. https://doi.org/10.1201/b21826
Arne Astrup. Yogurt and dairy product consumption to prevent cardiometabolic diseases: epidemiologic and experimental studies123,The American Journal of Clinical Nutrition, Volume 99, Issue 5,2014, Pages 1235S-1242S,ISSN 0002-9165, https://doi.org/10.3945/ajcn.113.073015
Rizzoli, R., Biver, E., Bonjour, JP. et al. Benefits and safety of dietary protein for bone health—an expert consensus paper endorsed by the European Society for Clinical and Economical Aspects of Osteopororosis, Osteoarthritis, and Musculoskeletal Diseases and by the International Osteoporosis Foundation. Osteoporos Int 29, 1933–1948 (2018). https://doi.org/10.1007/s00198-018-4534-5
Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., Gänzle, M., Kort, R., Pasin, G., Pihlanto, A., Smid, E. J., & Hutkins, R. (2017). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 44, 94-102. https://doi.org/10.1016/j.copbio.2016.11.010
