Is Yogurt Good for Diarrhea? Benefits, Types, and What You Need to Know

If you’re experiencing diarrhea, you may have heard that yogurt can help settle your stomach. But is this age-old remedy backed by science, or could yogurt actually make your symptoms worse? The answer depends on several factors, including the type of yogurt you choose and the underlying cause of your diarrhea.

This comprehensive guide explores the relationship between yogurt and diarrhea, helping you make informed decisions about whether to include this popular dairy product in your diet during digestive distress.

Understanding Diarrhea: A Quick Overview

Diarrhea is characterized by loose, watery stools occurring three or more times within 24 hours. It’s one of the most common digestive complaints, affecting millions of Americans each year.

Common causes of diarrhea include:

• Viral, bacterial, or parasitic infections
• Antibiotic use
• Food intolerances or sensitivities
• Digestive disorders like IBS or inflammatory bowel disease
• Contaminated food or water (traveler’s diarrhea)
• Stress and anxiety

While most cases resolve within a few days, understanding what helps or hinders recovery is essential for comfort and healing.

How Yogurt May Help With Diarrhea

Yogurt’s potential benefits for diarrhea primarily stem from its probiotic content. Probiotics are live beneficial bacteria that support digestive health and may help restore balance to your gut microbiome.

The Probiotic Connection

Not all yogurts are created equal when it comes to probiotic content. While all yogurt contains bacteria used in fermentation, only certain products contain additional probiotic strains that can survive the journey through your digestive system and provide therapeutic benefits.

Research has shown that specific probiotic strains can:

• Reduce the duration of diarrhea by approximately 24-25 hours
• Decrease the number of loose stools per day
• Lower the risk of diarrhea lasting four or more days by up to 59%
• Help prevent traveler’s diarrhea when consumed before and during travel

Yogurt for Antibiotic-Associated Diarrhea

Antibiotics can disrupt the natural balance of bacteria in your gut, leading to diarrhea in up to 30% of people who take them. Taking probiotic-rich yogurt alongside antibiotics may help maintain a healthier gut flora balance.

Studies suggest that probiotics can reduce the risk of antibiotic-associated diarrhea by up to 51%. However, effectiveness may vary based on age, with children and younger adults typically experiencing better results than those over 64 years old.

Important note: If you’re taking antibiotics, consult your healthcare provider about the best timing for consuming probiotic yogurt to maximize benefits without interfering with medication absorption.

Benefits for Traveler’s Diarrhea

Planning a trip abroad? Consuming probiotic yogurt in the weeks leading up to your travel may reduce your risk of traveler’s diarrhea by approximately 15%. This preventive approach works by strengthening your gut’s natural defenses against unfamiliar bacteria.

Support for Chronic Digestive Conditions

For individuals with irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or ulcerative colitis, probiotic-rich yogurt may help manage diarrhea symptoms as part of a comprehensive treatment plan overseen by a healthcare provider.

Is Greek Yogurt Good for Diarrhea?

Greek yogurt has gained popularity for its thick texture and high protein content, but how does it compare to regular yogurt for diarrhea relief?

Greek yogurt offers several potential advantages:

• Lower lactose content: The straining process removes much of the whey, reducing lactose levels by approximately 50% compared to regular yogurt
• Higher protein concentration: More protein can help with satiety and recovery
• Probiotic content: Like regular yogurt, Greek yogurt can contain beneficial probiotics if live cultures are added
• Thicker consistency: May be easier on the stomach for some people

However, the key factor remains whether the Greek yogurt contains adequate amounts of effective probiotic strains. Always check the label for “live and active cultures” or specific probiotic strains.

Which Probiotic Strains Are Most Effective?

Not all probiotic bacteria provide the same benefits for diarrhea. Research has identified several strains particularly effective for digestive health:

• Lactobacillus rhamnosus GG: One of the most extensively studied strains for diarrhea prevention and treatment
• Lactobacillus acidophilus: Supports overall gut health and may reduce diarrhea duration
• Bifidobacterium lactis: Helpful for various types of diarrhea and general digestive wellness
• Bifidobacterium bifidum: Supports intestinal barrier function
• Lactobacillus reuteri: May reduce diarrhea in children and adults
• Saccharomyces boulardii: A beneficial yeast that’s particularly effective against antibiotic-associated diarrhea

When selecting yogurt for diarrhea relief, look for products that list these specific strains on their labels.

How Much Probiotic Content Do You Need?

For yogurt to provide meaningful probiotic benefits, experts recommend it should contain:

• At least 10 billion colony-forming units (CFUs) per serving
• Probiotic strains proven to survive stomach acid and reach the intestines
• Live and active cultures at the time of consumption (check expiration dates)

Unfortunately, many commercial yogurts don’t list CFU counts on their labels, making it challenging to determine their probiotic potency. Some manufacturers provide this information on their websites or have their products tested by third-party laboratories.

Look for brands that are transparent about their probiotic content and have undergone independent testing to verify their claims.

When Yogurt May Worsen Diarrhea

While yogurt can be beneficial for many people, it may actually worsen diarrhea in certain situations.

Lactose Intolerance

Yogurt contains lactose, the natural sugar found in milk. Up to 65% of the global population has some degree of lactose intolerance, meaning their bodies produce insufficient lactase enzyme to properly digest lactose.

For lactose-intolerant individuals, consuming dairy yogurt can trigger or worsen diarrhea, along with other symptoms like:

• Bloating and gas
• Abdominal cramping
• Nausea
• Urgent bowel movements

Interestingly, some research suggests that probiotic-rich yogurt may be better tolerated than other dairy products because the beneficial bacteria can help break down lactose. However, if you know you have lactose intolerance, proceed with caution or choose lactose-free alternatives.

Added Sugars and Artificial Ingredients

Many flavored yogurts contain high amounts of added sugars, artificial sweeteners, or sugar alcohols that can worsen diarrhea. These ingredients can:

• Draw water into the intestines, increasing stool looseness
• Feed harmful bacteria in the gut
• Cause osmotic diarrhea in sensitive individuals

When dealing with diarrhea, opt for plain, unsweetened yogurt to avoid these potential triggers.

Individual Sensitivities

Some people may have sensitivities or allergies to milk proteins (casein or whey) rather than lactose. In these cases, any dairy yogurt—regardless of probiotic content—could cause or aggravate digestive symptoms.

Best Types of Yogurt for Diarrhea

If you want to try yogurt for diarrhea relief, here are the best options:

Plain Probiotic Yogurt

Choose unflavored yogurt with live and active cultures. Plain varieties avoid added sugars and artificial ingredients that might aggravate symptoms.

Greek Yogurt with Probiotics

Plain Greek yogurt offers lower lactose content while still providing protein and probiotics (if added). It’s often better tolerated by those with mild lactose sensitivity.

Kefir

While technically a fermented milk drink rather than yogurt, kefir typically contains higher and more diverse probiotic strains than yogurt. It’s thinner in consistency but often very effective for digestive issues.

Plant-Based Probiotic Yogurts

For those with lactose intolerance or dairy allergies, plant-based yogurts made from:

• Coconut milk
• Almond milk
• Oat milk
• Soy milk
• Cashew milk

Can provide probiotic benefits without dairy-related side effects. Ensure the product lists live and active cultures and contains adequate CFU counts.

How to Use Yogurt for Diarrhea Relief

If you decide to try yogurt for diarrhea management, follow these guidelines:

Start Small

Begin with a small serving (1/4 to 1/2 cup) to see how your body responds. If symptoms don’t worsen, gradually increase the amount.

Choose the Right Timing

Consume yogurt between meals rather than on an empty stomach, which may be more sensitive during digestive upset.

Eat It Plain

Avoid adding honey, fruit, granola, or other mix-ins that might irritate your digestive system. Keep it simple with plain yogurt.

Stay Consistent

For antibiotic-associated or chronic condition-related diarrhea, regular daily consumption may provide better results than occasional intake.

Monitor Your Response

Pay attention to how your body reacts. If symptoms worsen within a few hours of eating yogurt, discontinue use and consider lactose-free alternatives.

Other Dietary Considerations for Diarrhea

While yogurt may help, it works best as part of a diarrhea-friendly diet that includes:

• Bananas: Easy to digest and rich in potassium
• White rice: Bland and binding
• Applesauce: Provides pectin, which can help firm stools
• Toast: Simple carbohydrates that are gentle on the stomach
• Clear broths: Hydrating and soothing
• Boiled potatoes: Bland and easy to digest

Avoid:

• Fatty or fried foods
• Spicy dishes
• Caffeinated beverages
• Alcohol
• Raw vegetables and fruits high in fiber
• Artificial sweeteners

The Importance of Hydration

Regardless of whether you consume yogurt, staying hydrated is crucial during diarrhea. Loose stools lead to fluid and electrolyte loss, which can cause dehydration if not replaced.

Drink plenty of:

• Water
• Oral rehydration solutions
• Clear broths
• Herbal teas (non-caffeinated)
• Coconut water

Signs of dehydration requiring immediate medical attention include decreased urination, extreme thirst, dizziness, confusion, and rapid heartbeat.

When to See a Doctor

While yogurt and dietary modifications can help with mild diarrhea, seek medical attention if you experience:

• Diarrhea lasting more than 3 days
• Severe abdominal or rectal pain
• Bloody or black stools
• High fever (above 102°F or 39°C)
• Signs of dehydration
• Diarrhea in infants, elderly, or immunocompromised individuals
• Recent antibiotic use with severe symptoms

Your healthcare provider can determine the underlying cause and recommend appropriate treatment, which may include medical interventions beyond dietary changes. Always consult your doctor before starting any new supplement regimen or if you’re uncertain about managing your symptoms at home.

Alternative Probiotic Sources

If yogurt isn’t suitable for you, other probiotic-rich foods can provide similar benefits:

• Sauerkraut: Fermented cabbage rich in beneficial bacteria
• Kimchi: Korean fermented vegetables with diverse probiotic strains
• Kombucha: Fermented tea with probiotics and organic acids
• Miso: Fermented soybean paste used in soups and marinades
• Tempeh: Fermented soybean cake high in protein and probiotics
• Pickles: Naturally fermented (not vinegar-based) cucumbers
• Probiotic supplements: Capsules or powders containing specific strains in concentrated doses

If considering probiotic supplements, discuss options with your healthcare provider to ensure you select appropriate strains and dosages for your situation.

The Bottom Line: Is Yogurt Good for Diarrhea?

Yogurt can be beneficial for diarrhea in many cases, particularly when it contains adequate amounts of effective probiotic strains. The beneficial bacteria in probiotic-rich yogurt may help:

• Restore healthy gut bacteria balance
• Reduce diarrhea duration and severity
• Prevent antibiotic-associated and traveler’s diarrhea
• Support digestive health in chronic conditions

Greek yogurt and regular yogurt can both be effective, provided they contain live and active probiotic cultures. Greek yogurt may be slightly better tolerated due to lower lactose content.

However, yogurt may worsen diarrhea if you have lactose intolerance or dairy allergies. In these cases, plant-based probiotic yogurts offer a suitable alternative.

For best results, choose plain, unsweetened yogurt with at least 10 billion CFUs per serving and proven probiotic strains. Start with small amounts and monitor your body’s response.

Remember that while yogurt can be a helpful dietary tool, it’s not a cure-all for diarrhea. Severe or persistent symptoms require medical evaluation to identify and treat the underlying cause. When in doubt, consult your healthcare provider for personalized advice tailored to your specific situation.

Sources:

• National Center for Biotechnology Information – Diarrhea
• NCBI – Probiotics for Prevention of Traveler’s Diarrhea
• PubMed – Probiotics for Treating Acute Infectious Diarrhea
• National Institutes of Health – Probiotics Fact Sheet
• NCBI – Lactose Intolerance and Health
• National Library of Medicine – Lactose Intolerance
• NCBI – Probiotics for Prevention of Antibiotic-Associated Diarrhea