Eating yoghurt daily has earned substantial attention in recent years as new research continues to unveil an expanding list of health benefits. Proponents praise yoghurt for its probiotics, protein, and vitamins, but experts warn that not all varieties are created equal – and making the right choice is crucial. With Thais increasingly seeking dietary guidance in a post-pandemic era, understanding yoghurt’s role can help improve public health and well-being.
Yoghurt, a staple in healthy diets worldwide, is produced through the bacterial fermentation of milk, most often using cultures of Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus. The end product delivers a tangy flavor and creamy texture, but more importantly, it carries a host of live beneficial bacteria – probiotics – which are known to support gut health. Over the past decade, global consumption of yoghurt and other fermented foods has surged, largely owing to recommendations from nutritionists and mounting scientific evidence connecting its consumption to numerous health improvements (Wikipedia; Frontiers).
Recent research has crystallized five standout health reasons for including yoghurt in daily diets. First, probiotics found in yoghurt can significantly improve digestive health by restoring a balanced gut microbiome. This leads to better digestion, reduced symptoms of lactose intolerance, and enhanced absorption of essential nutrients (MDPI; Food and Life). Second, yoghurt’s protein content promotes muscle repair and satiety, making it ideal for people looking to manage their weight or recover after exercise. Third, its rich supply of calcium and vitamin D supports bone health – a crucial consideration given the prevalence of osteoporosis in Asia, particularly among older adults and postmenopausal women. Fourth, yoghurt’s probiotic strains have shown immune-boosting effects, and some studies indicate they reduce the incidence and duration of common infections (ResearchGate - Health Benefits of Yogurt). Fifth, regular yoghurt intake may help regulate blood sugar and lower the risk of type 2 diabetes, due to antihyperglycemic, antioxidant, and anti-inflammatory properties observed in some functional varieties (MDPI).
However, not all yoghurts on the supermarket shelf are equal. Experts caution consumers to avoid heavily sweetened or flavored varieties, which often contain high amounts of added sugar and artificial ingredients. These can outweigh health gains and contribute to problems such as weight gain, metabolic syndrome, and dental issues, which are already mounting challenges among Thai youth and adults alike. When selecting yoghurt, it’s advisable to look for products labeled with “live and active cultures,” minimal added sugars, and a short ingredient list. Recent guidance from nutrition scientists in Thailand’s leading university hospital emphasizes opting for plain, unsweetened yoghurt or those with natural fruit added, citing evidence that such choices offer the best balance of taste and health benefits.
Expert voices globally and within Asia strongly endorse yoghurt as part of a balanced diet. According to a 2024 research review in the journal Frontiers in Nutrition, “Yogurt provides proteins and numerous nutrients in balanced proportion with low caloric density, and regular consumption is associated with a lower risk of chronic diseases, including cardiovascular and metabolic conditions” (Frontiers). Similarly, a registered dietitian at Chulalongkorn’s Faculty of Allied Health Sciences notes that “the live bacteria in yoghurt can play a pivotal role in both digestive and immune functioning, especially among children, elderly, and those recovering from illnesses in Thailand’s tropical climate.”
In Thailand, the yoghurt market has grown rapidly in urban centers, with supermarkets offering expanded options beyond traditional drinking yoghurt. This shift has paralleled rising health consciousness among Bangkok’s middle class, with parents choosing probiotic-rich yoghurt for schoolchildren and fitness enthusiasts incorporating high-protein Greek-style yoghurt into their routines. However, rural communities and lower-income groups may have less access to unsweetened options or knowledge about healthier choices, highlighting a continuing challenge for public nutrition policy.
Thai culinary culture, which already values fermented foods such as “nam pla” (fish sauce) and “som tum” with fermented crab, is receptive to yoghurt’s inclusion in daily meals. Many Thais enjoy yoghurt with fresh fruit for breakfast or as a cooling dessert during the hot season, and it’s increasingly featured in fusion cooking, such as spicy yoghurt dipping sauces or curries. Historical factors, such as the rise of dairy imports and the growth of Thailand’s dairy production in the late 20th century, have further facilitated yoghurt’s adoption.
Emerging research signals several possible future trends. Recent clinical trials are exploring how specific probiotic strains in yoghurt may help reduce allergies, modulate mood, and even impact mental health via the gut-brain axis (PubMed - Impact of Fermented Milk on Gut Microbiota And Human Health). Additionally, innovations in plant-based yoghurts made from soy, almond, and coconut milk provide alternatives for lactose-intolerant consumers—a group estimated to include up to 90% of adults in East Asia, including many Thais (ScienceDirect - Nutritional health aspects and functional properties of nut yogurt).
For Thai readers and families aiming to harness yoghurt’s benefits, experts recommend: 1) selecting plain, unsweetened varieties; 2) enjoying yoghurt with fresh fruit, nuts, or a drizzle of honey to enhance flavor naturally; 3) incorporating yoghurt as a snack, breakfast, or dessert to support balanced macronutrient intake; and 4) checking the label for “live and active cultures.” For those with lactose intolerance, plant-based yoghurts with added probiotics can serve as an inclusive option. Most importantly, while yoghurt offers unique health advantages, it should complement, not replace, other nutrient-rich foods in a varied Thai diet.
With mounting scientific evidence and growing public interest, yoghurt’s place at the Thai table is secured for the foreseeable future. However, informed choices—grounded in the latest research—can ensure that consumers reap the full spectrum of benefits while minimizing unnecessary sugar and additives.