Is Yogurt Good to Eat When Sick?
Yogurt can be a valuable addition to your diet when you’re under the weather. It is generally considered beneficial due to its probiotic content and ease of digestion, however, certain types of yogurt are better than others.
Understanding Yogurt’s Role During Illness
When you’re feeling sick, your body needs extra support to fight off the illness and recover. This is where yogurt can potentially play a helpful role. But what makes yogurt a good option when your appetite is low and your system is compromised? We’ll break down the specific components and mechanisms at play.
The Probiotic Powerhouse
Yogurt, particularly those containing live and active cultures, is a probiotic powerhouse. Probiotics are beneficial bacteria that reside in your gut and contribute to a healthy gut microbiome.
- What are probiotics? Microorganisms that, when consumed in adequate amounts, confer a health benefit on the host.
- Why are they important when sick?
- Many illnesses, especially those involving antibiotics, can disrupt the balance of gut bacteria.
- Probiotics can help restore this balance, supporting immune function.
- A healthy gut microbiome is linked to better overall health and faster recovery.
Ease of Digestion
One of the most significant advantages of yogurt when sick is its ease of digestion. When your body is focused on fighting off an infection, it often struggles to process complex foods.
- Yogurt’s smooth texture and partially pre-digested proteins make it gentle on the stomach.
- It can provide essential nutrients without overwhelming your digestive system.
- This is particularly important if you’re experiencing nausea, vomiting, or diarrhea.
Nutritional Benefits
Beyond probiotics and ease of digestion, yogurt offers valuable nutritional benefits. It’s a source of:
- Protein: Essential for tissue repair and immune function.
- Calcium: Important for bone health and muscle function.
- Vitamin D: Supports immune function and calcium absorption (often added to fortified yogurts).
- B Vitamins: Contribute to energy production and nerve function.
Choosing the Right Yogurt
Not all yogurts are created equal. When you’re sick, it’s crucial to choose the right type to maximize its benefits and minimize potential downsides.
- Go for plain, unsweetened yogurt: Avoid yogurts loaded with sugar, artificial sweeteners, and artificial flavors. These can exacerbate inflammation and disrupt your gut microbiome.
- Look for “live and active cultures”: Ensure the yogurt contains live and active cultures to reap the probiotic benefits. Check the label for specific strains, such as Lactobacillus and Bifidobacterium.
- Consider Greek yogurt: Greek yogurt is higher in protein and lower in carbohydrates than regular yogurt, making it a more nutritious choice.
- Dairy-Free Options: If you’re lactose intolerant, choose dairy-free yogurts made from almond milk, coconut milk, or soy milk. Ensure these options also contain live and active cultures.
Potential Downsides
While yogurt is generally beneficial when sick, there are a few potential downsides to consider:
- Lactose intolerance: If you’re lactose intolerant, consuming regular dairy yogurt can cause digestive distress. Opt for lactose-free or dairy-free alternatives.
- Added sugar: As mentioned earlier, avoid yogurts with added sugar, as they can negate the health benefits.
- Food allergies: Be mindful of any food allergies. Some yogurts may contain ingredients like nuts or soy that could trigger allergic reactions.
- Not a cure-all: Yogurt is a supplemental food and does not replace medical treatment or other important aspects of recovery like rest and hydration.
The Yogurt Eating Process
Here’s a simple guide to eating yogurt when you’re sick:
- Start small: If you have a reduced appetite, begin with small servings of 1/4 to 1/2 cup.
- Choose plain yogurt: Avoid added sugars or artificial flavors.
- Consider adding toppings: To enhance flavor and nutrition, add fresh or frozen berries, a drizzle of honey (in moderation), or a sprinkle of nuts (if you can tolerate them).
- Listen to your body: If yogurt causes any digestive discomfort, discontinue use and consult with your doctor.
Common Mistakes to Avoid
- Choosing yogurts with high sugar content.
- Ignoring “live and active cultures” on the label.
- Eating yogurt as the only source of nutrition.
- Assuming all yogurts are created equal.
Important note about Medication
If you are on certain medication like anti-biotics that will kill off even the beneficial probiotics, consider taking yogurt a few hours before or after medication to give it a chance to work without being immediately killed off.
Frequently Asked Questions (FAQs)
Can yogurt actually help shorten the duration of a cold?
Some studies suggest that probiotics found in yogurt may help reduce the severity and duration of cold symptoms by boosting the immune system. However, more research is needed to confirm these findings definitively.
Is Greek yogurt better than regular yogurt when I’m sick?
Greek yogurt is often a better choice due to its higher protein content, which is essential for tissue repair and immune function. It also tends to be lower in carbohydrates than regular yogurt, which can be beneficial if you’re trying to avoid added sugars.
I’m lactose intolerant. Can I still eat yogurt when I’m sick?
Yes! There are many lactose-free and dairy-free yogurt options available, made from ingredients like almond milk, coconut milk, or soy milk. Ensure that these options also contain live and active cultures for probiotic benefits.
What are the best toppings to add to yogurt when I’m not feeling well?
Choose toppings that are easy to digest and provide added nutrients. Good options include fresh or frozen berries (antioxidants), a drizzle of honey (for sweetness and potential soothing properties), or a sprinkle of chia seeds (for fiber and omega-3 fatty acids).
Can yogurt help with diarrhea?
Probiotics in yogurt, particularly strains like Lactobacillus and Saccharomyces boulardii, can help restore the balance of gut bacteria after diarrhea and potentially shorten its duration.
Is it okay to eat yogurt if I have a fever?
Yes, yogurt is generally safe to eat when you have a fever. Its ease of digestion and nutritional value can be beneficial when you have a reduced appetite.
What if I don’t like the taste of plain yogurt?
If you find plain yogurt unpalatable, try adding a small amount of natural sweetener like honey or maple syrup. You can also blend it into a smoothie with fruits and vegetables.
Can yogurt replace other medications I’m taking for my illness?
No, yogurt should not replace prescribed medications. It’s a supplemental food that can support your recovery, but it’s not a substitute for medical treatment.
Are all probiotics in yogurt the same?
No, different yogurts contain different strains of probiotics. Look for yogurts that list specific strains like Lactobacillus and Bifidobacterium on the label. Research the benefits of different strains to choose the best option for your specific needs.
How much yogurt should I eat when I’m sick?
Start with small servings of 1/4 to 1/2 cup and increase as tolerated. Listen to your body and avoid overeating, especially if you have digestive issues.
Should I eat yogurt every day when I’m sick?
Eating yogurt daily while you’re sick can be beneficial, but it’s not essential. Focus on consuming a variety of nutritious foods and staying hydrated.
Can yogurt help with nausea?
While it doesn’t work for everyone, the cool temperature and mild flavor of yogurt can sometimes help soothe nausea, especially when consumed in small amounts. Some find that Greek yogurt’s thicker texture can also be settling.