Yogurt and fermented milks: the bowel-friendly menu

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Louise Hay


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Fermented milks and yogurt rebalance the intestinal bacterial flora. They strengthen the immune system. They help you lose weight. They protect the health of teeth and gums. There are many scientific researches that speak of benefits of milk "transformed" by precious microorganisms. That's why it's worth eating every day. And how to best fit it into the menu.


1. Lactobacillus casei strain Shirota

This microorganism (much studied) is among the most effective in activating the immune system in case of allergies: a study by the University of Florence has in fact clarified that, if taken regularly, it is able to significantly reduce the symptoms of allergic rhinitis.

2. Lactobacillus gasseri LG2055

A Japanese research, published in the European Journal of Clinical Nutrition, has shown that, by drinking a glass of fermented milk containing this probiotic for 3 months, subcutaneous fat is reduced by 3,3% and abdominal fat by 4,6%. . With beneficial consequences: weight loss of 1,5% and a reduction of 1,8% in the waistline.

3. Bifidobacterium bifidum PRL2010

It is one of the yeasts used to produce kefir, fermented milk of Caucasian origin. According to an authoritative study published in Applied and Environmental Microbiology, it modifies the expression of some genes involved in the immune response and stimulates the production of antibodies.

4. Lactobacillus acidophilus LA-14

It counteracts the proliferation of pathogenic bacteria, has an antitumor action and, as revealed by a research of the country that appeared in the Journal of Applied Microbiology, promotes the degradation of oxalic acid, a toxic substance present in some foods of plant origin (such as beets and spinach) and which, if it accumulates in the body, can damage bones, heart and kidneys.

5. Lactobacillus rhamnosus LR 06

It maintains the balance between two bacterial strains usually resident in the intestine (Bifidobacteria and Escherichia Coli), thus helping the prevention of obesity and related diseases. The results of a survey by West China University Second Hospital show, for example, that obese children have a bacterial flora characterized by few colonies of Bifidobacteria ("good") and many of Escherichia Coli (potentially bad).

Probiotics help you lose weight

A healthy microbiota also helps have an efficient metabolism: «If colonies of pathogenic bacteria dominate, inflammatory processes are favored they alter the balance of the whole organism, including metabolism, and pave the way for overweight and metabolic syndrome, ”explains the doctor Cinzia Longobucco, nutrition biologist in Bari.

«Authoritative studies have clarified, in fact, that in the obese and in the people who follow a high-calorie diet a flora consisting of Enterobacter prevails, germs capable of hinder the loss of excess pounds even if you are on a diet. Scientific observations show, then, that thin people, compared to overweight ones, generally have one very rich and varied intestinal microflora, able to modulate the absorption of nutrients, including sugars and fats ».

The role of probiotics is therefore decisive also in weight control: «Among the most effective strains for this purpose is Lactobacillus Gasseri LG2055», concludes the expert.

The bowel-friendly menu (and not only)

According to the indications of the Sinu (Society of the country of human nutrition) every day you can consume 2 servings of 125 g of yogurt. The best time to take on the beneficial bacteria? For breakfast or as a hunger breaker, mid-morning and mid-afternoon.

Look at the diagram below. The doctor Roberta Madonna, a nutritionist biologist, suggests a typical menu with many others foods that are good for the gut: fruits, vegetables and whole grains, which with their fibers nourish the bacterial flora, and fatty fish and dried fruit, which thanks to the precious Omega 3 reduce inflammation.


• 1 slice of toasted wholemeal bread + 1 cup of fresh fruit with 100 g of kefir or another fermented milk of your choice


• 1 banana


• 1 grilled salmon steak + 1 plate of mixed salad


• 1 white yogurt enriched with probiotics + 3-4 nuts


• 70 g of wholemeal pasta with sautéed vegetables + 1 soft-boiled egg + 1 plate of sauerkraut + 1 apple

  • READ ALSO: Yogurt and fermented milks: why they are good and how to choose them

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