Yoghurt has become a talking point in health circles, with new studies reinforcing its potential benefits. While many praise its probiotics, protein, and vitamins, experts warn that not all yoghurts are equal. For Thais seeking reliable dietary guidance in a post-pandemic era, understanding yoghurt’s role can support public health and daily wellbeing.
Yoghurt is produced by fermenting milk with lactic acid bacteria. The result is a tangy, creamy product that contains live probiotic cultures believed to support gut health. Global interest in fermented foods has grown in recent years as nutrition science highlights their potential advantages for digestion and overall wellness. According to research reported by leading nutrition scientists, regular yoghurt consumption is associated with several health benefits.
Recent evidence highlights five key reasons to include yoghurt in daily meals. First, the probiotic strains in yoghurt can help restore a balanced gut microbiome, improving digestion and nutrient absorption while reducing lactose intolerance symptoms. Second, yoghurt provides high-quality protein that supports muscle repair and helps with satiety, aiding weight management and recovery after exercise. Third, its calcium and vitamin D content supports bone health, a crucial consideration for aging populations. Fourth, probiotic cultures may bolster immune function and have been linked to fewer infections in some studies. Fifth, some yoghurt varieties show antihyperglycemic and anti-inflammatory properties that may help regulate blood sugar and reduce diabetes risk.
Consumers should be selective. High-sugar or heavily flavored yoghurts can negate the health benefits by adding excess sugar and artificial ingredients. When shopping, look for products labeled with live and active cultures, minimal added sugars, and a short ingredient list. Guidance from Thai nutrition researchers at a leading university hospital favors plain, unsweetened yoghurt or varieties with natural fruit, noting they offer the best taste-health balance.
Experts worldwide, including Thai professionals, endorse yoghurt as part of a balanced diet. A 2024 review in Frontiers in Nutrition emphasizes that yoghurt supplies protein and nutrients with relatively low calories, and regular consumption is linked to reduced risk of chronic diseases such as cardiovascular and metabolic conditions. In Thailand, a senior dietitian from a major university-affiliated health sciences faculty notes that live bacteria in yoghurt can support digestive and immune health, particularly for children, the elderly, and individuals recovering from illness in tropical climates.
Thailand’s urban markets have expanded yoghurt options beyond traditional drinking yoghurt, mirroring rising health consciousness among city dwellers. Parents often choose probiotic-rich yoghurt for school meals, and fitness enthusiasts favor high-protein Greek-style varieties. Access to unsweetened options remains uneven in rural and lower-income communities, underscoring ongoing public-nutrition challenges and the need for inclusive policies.
Thai cuisine already values fermented foods, such as certain fish sauces and fermented dishes, which makes yoghurt a natural fit. Thais commonly enjoy yoghurt with fresh fruit for breakfast or as a cooling snack in hot weather, and it is increasingly used in fusion dishes, from spicy yoghurt dips to curries. The dairy sector’s growth in Thailand since the late 20th century has supported yoghurt’s mainstream adoption.
Looking ahead, researchers are exploring how specific probiotic strains in yoghurt may influence allergies, mood, and the gut-brain axis. Plant-based yoghurts made from soy, almond, or coconut milk are growing in popularity to accommodate lactose intolerance, a condition that affects a sizable share of East Asian adults, including many Thais.
For Thai families seeking to maximize yoghurt’s benefits, experts offer practical guidance: choose plain, unsweetened yoghurt; pair it with fresh fruit, nuts, or a touch of honey to flavor naturally; use yoghurt as a snack, breakfast, or dessert as part of a balanced diet; and check labels for live and active cultures. Those who are lactose-intolerant can opt for plant-based yoghurts enriched with probiotics. Yoghurt should complement a varied diet rich in whole foods rather than replace other nutrients.
As science advances and consumer interest grows, yoghurt is poised to remain a staple in Thai households. Informed choices that minimize added sugars and additives will help maximize benefits while supporting public health.