What happens to the body when you eat yogurt every day?

Yogurt is a great food. Is it good to eat yogurt every day? What happens to your body when you eat yogurt every day? Let's find out together!

Yogurt is delicious and versatile. You can eat it on its own, in a bowl of granola, with your favorite fruit, or as the base for a delicious salad dressing recipe. Plus, it's packed with nutrients like protein, calcium, and probiotics, making it an incredibly healthy addition to your daily diet.

Because of its nutritional value, yogurt has been linked to benefits such as increased bone strength, improved gut health, and weight control. Regular yogurt consumption has been shown to improve cardiovascular disease risk factors, reduce the risk of diabetes, and boost immune function. But what about the other potential benefits of eating yogurt every day? And are there any negative side effects to eating it every day?

Which type of yogurt is the healthiest?

Yogurt has many health benefits, but it's important to find the type that best fits your health goals. The general rule of thumb for choosing the healthiest yogurt is to have a lot of protein and little added sugar. Protein will help keep you full longer, while also improving muscle mass and weight management goals. Limiting added sugar will help reduce cravings and prevent problems like inflammation, heart complications, and weight gain.

When choosing a healthy yogurt, look for one of the following:

1. Greek Yogurt: This type of yogurt is typically higher in protein and lower in sugar, while still containing plenty of calcium and other important vitamins.
2. Icelandic Yogurt: Also known as "skyr" in some cases, this yogurt is similar to Greek yogurt in that it typically has more protein and less sugar.
3. Protein-Rich Yogurt: While plain yogurt contains protein, these options have added protein and typically range from 15-25 grams of protein per serving.

Benefits of eating yogurt every day

Protein Boost

Yogurt—especially Greek yogurt or Icelandic skyr—can provide a boost of protein with low sugar and fat content. For example, a 5.3-ounce container of Chobani nonfat Greek yogurt provides 14 grams of protein.

Since protein can help keep you full by reducing hunger hormones and minimizing cravings, a protein-rich food like yogurt can be ideal for breakfast paired with fruit, granola or nuts, or a mid-afternoon snack that can keep you full until dinner.

Blood pressure regulation

A 2018 study published in the Journal of Hypertension found that higher consumption of dairy products, especially dairy yogurt, was associated with lower blood pressure in adults. Specifically, higher intake of yogurt and stricter adherence to the 'Dash Diet' was associated with a 30 percent lower risk of high blood pressure.

Another study found that higher protein intake may also be linked to lower blood pressure, which is another way yogurt can help your body.

Reduce bad cholesterol

Along with its ability to help lower blood pressure, yogurt also supports your heart by helping to control blood cholesterol levels. A study published in the Journal of Dairy Sciences looked at the effects of probiotic yogurt on participants with type 2 diabetes. They found that daily consumption of this yogurt was associated with a reduction in LDL and total cholesterol.

Increase calcium

In addition to protein, another useful nutrient that yogurt can provide your body is calcium, which is needed for functions related to muscles, nerves, blood vessels, and bones. For example, your bones contain a large amount of calcium, and when you don't consume enough calcium through food, your body begins to take calcium from your bones. That's one reason why dietary calcium is so important.

All dairy products, including yogurt, are rich sources of calcium, so eating dairy yogurt regularly is an effective way to get enough calcium in your body.

Healthy digestive tract

While the word 'bacteria' may automatically conjure up negative associations, there are 'good' bacteria that are necessary to keep your digestive tract functioning properly. One way you can increase your levels of these good bacteria is to consume probiotics, which are found in certain foods and supplements.

Maintaining a healthy gut microbiome—the collection of microorganisms, including bacteria, yeast, and viruses, that live in your large intestine—promotes regular bowel movements, reduces bloating and general gastrointestinal discomfort, and relieves symptoms associated with Crohn's disease, ulcerative colitis, and IBS.

Isabella Humphrey

Update 26 May 2025