Can Plant-Based Yogurt Support Gut Health?

If you’re lactose intolerant or looking to stay away from dairy products, you may want to consider plant-based yogurts. These non-dairy alternatives — including coconut, almond, soy, and cashew yogurts — are becoming more widely available and come in a variety of flavors.

Plant-based yogurt often touts digestive benefits thanks to its probiotic content, making it an increasingly popular non-dairy snack for people looking to improve their gut health. Here’s what to look for in the label.

Probiotics and Protein

Plant-based yogurt can be a powerful ally for your gut microbiome if it contains a mix of live and active cultures. “A variety of probiotic strains may help support digestive health and reduce symptoms like bloating,” explains Deborah Bessen, RD, CLT, Nutrition Outreach Manager at Holy Name. The key is diversity: Yogurts that contain multiple strains of probiotics may offer broader benefits than those with just one or two.

That said, not all plant-based yogurts deliver the same nutritional balance. “Some are excellent sources of probiotics, but they’re very low in protein,” Bessen notes. Indeed, you might see plant based yogurt labels with 1–2 grams of protein per serving, compared to the 6–16 grams typically found in dairy yogurts. If you’re using plant based yogurt as a meal or snack, look for one with added plant-based protein, such as pea protein.

“Protein helps with satiety and muscle maintenance,” says Registered Dietitian Nutritionist Tracee Brenner, HHC, CLT. “If the yogurt is too low in protein, pair it with nuts, seeds, or a hard-boiled egg to create a more balanced snack.”

Low Sugar

While some flavored yogurts can be high in added sugars, many plant-based yogurts come in fun, fruity flavors with a relatively modest sugar content. “Some have only about 1 teaspoon of added sugar,” Bessen says. That makes them a good option for people who want flavor without excessive sweetness, especially if you’re trying to limit your sugar intake for better overall health.

The Takeaway

Plant based yogurt can be a great addition to your diet if you’re looking to support your gut health — just be mindful of the label. Prioritize options that are low in added sugar (ideally under 5 grams per serving), include a mix of live probiotics, and are a good source of protein to get the most benefit.

“A healthy gut lays the foundation for overall wellness,” says Brenner. “What you eat regularly plays a big role.”

To learn more or to meet with our nutrition services staff call (201) 227-6040.