Dairy vs. Non-Dairy Yogurt: Why Both Could Be Good for Gut Health

The importance of overall health is mainly linked to our gut and it is a fact that all diseases begin in the gut. To maintain our gut health, there are a variety of items that we can eat regularly. The most important and underrated item in the list is yogurt. The advantages and the nutritional profile of a super simple food like a dairy as well as a non-dairy-based yogurt, are incredible because they can be used in multiple ways.

Yogurt has long been celebrated as a gut-friendly superfood, packed with probiotics and live bacteria that support digestion and immunity. But with the rise of plant-based diets, nondairy yogurts (made from almond, coconut, soy or oat milk) are gaining popularity. So, which is better for gut health? Let’s break it down.

The Gut Health Champion: Dairy Yogurt

Dairy yogurt, made from cow’s or goat’s milk, is the original probiotic powerhouse. Here’s why it’s a gut health superstar:

Rich in Natural Probiotics – Traditional yogurt contains live cultures like Lactobacillus bulgaricus and Streptococcus thermophilus, which help balance gut bacteria. Some brands add extra strains of bacteria for even greater benefits.

High in Protein & Calcium – Dairy yogurt provides complete protein and bone-strengthening calcium, which also supports digestive enzyme function.

Fermentation Enhances Digestibility – The fermentation process breaks down lactose, making it easier to digest for some people with mild lactose sensitivity.

But … What About Lactose Intolerance?

While fermentation reduces lactose, those with severe intolerance may still experience discomfort. In such cases, lactose-free dairy yogurt is a great alternative.

The Plant-Based Contender: Non-Dairy Yogurt

Non-dairy yogurts cater to vegans, lactose-intolerant individuals, and those with dairy allergies. Their gut benefits include:

Diverse Probiotic Strains – Many plant-based yogurts are fortified with probiotics similar to dairy yogurt, supporting microbiome diversity.

Fiber & Prebiotics – Some (like coconut or almond yogurt) contain fiber, which acts as a prebiotic thus feeding good gut bacteria.

Lactose-Free & Dairy-Free – Ideal for those who can’t tolerate dairy at all.

But did you know that there are a couple of downsides?

Lower Protein – Most plant-based yogurts (except soy) lack complete protein.

Added Sugars & Thickeners – To mimic dairy yogurt’s texture, some brands use gums, starches, or excess sugar, which may irritate sensitive guts.

The Verdict: Which Should You Choose?

For optimal gut health, dairy yogurt wins: thanks to its natural probiotics, protein and digestive benefits. However, non-dairy yogurt is a great alternative for those avoiding dairy, as long as you pick unsweetened, fortified options.

A healthy gut thrives on variety! If you tolerate dairy, enjoy traditional yogurt for its proven benefits. If not, opt for fortified non-dairy versions. Either way, your microbiome will thank you, that's for sure.