For many Americans, a sweet treat after dinner is a cherished ritual. But in a society where digestive issues are increasingly common, finding a dessert that satisfies cravings while supporting gut health can feel like a daunting task.
A 2023 Ipsos poll conducted for healthcare company MDVIP revealed a concerning lack of awareness about the crucial role the gut microbiome plays in overall well-being. The poll found that a significant number of Americans have resigned themselves to living with digestive problems, with one in five feeling they’ve exhausted all options.
However, experts emphasize that dietary adjustments, including choosing healthier options and incorporating probiotic-rich foods, can significantly improve gut health. To uncover the best dessert choices for a happy gut, Newsweek spoke with gut health specialist Amanda Sauceda. “Yogurt and fruit are the ultimate combo” for a flavorful and gut-kind treat, Sauceda advises.
“Yogurt is a fantastic source of probiotics, the beneficial bacteria that help maintain a healthy balance in your gut,” Sauceda explains.”pairing it with fruit provides natural sweetness and fiber, which further supports digestion.”
Satisfy Your Sweet Tooth and Support Gut Health with Yogurt and Fruit
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The power of berries for Gut Health
Certain fruits, particularly berries, offer unique benefits for gut health. Research by the College of Health at the University of utah and Universidade Federal de Viçosa,Brazil,highlights that blueberries can strengthen the intestinal lining,reduce inflammation,and support a balanced gut microbiome. “Berries are a standout for gut health as they’re high in fiber and antioxidants,” Sauceda says. “Blueberries are my favorite. They’ve been shown to help with gut barrier function, inflammation, and even abdominal symptoms.” While all fruits are generally good for gut health,people with acid reflux should avoid acidic fruits,like citrus,which can trigger symptoms.
Yogurt and fruit, a classic combination, is a delicious and versatile treat that can be enjoyed any time of day.but when it comes to dessert, how much is too much? registered dietitian and nutritionist, Frances Largeman-Roth, offers some helpful guidance.
According to World Health Organization (WHO) guidelines, natural sugars found in fruits, vegetables, and milk are not counted towards daily sugar limits. This is because they are accompanied by fiber,which helps prevent blood sugar spikes. Though, Largeman-Roth emphasizes the importance of paying attention to added sugars in yogurt.
“If you eat yogurt frequently enough, check the label,” she advises. “keep in mind that one teaspoon of sugar equals four grams. look for yogurts with zero added sugars or less than 10 grams.”
Research suggests that regularly consuming yogurt can contribute to maintaining a healthy weight. A 2015 study published in Nutrition Reviews found that yogurt’s high calcium and protein content may reduce the intake of less nutritious foods. Calcium and milk proteins also appear to regulate appetite and energy intake.
Furthermore, yogurt increases levels of hunger-reducing peptides like GLP-1 and PYY, and its fermented nature supports a healthy gut microbiome, which plays a role in weight management.
“Yogurt and fruit is definitely something you can enjoy daily,” Largeman-Roth confirms. “It works as a breakfast, snack, or dessert. When I want a sweeter dessert, I mix peanut butter into the yogurt, sprinkle on chocolate chips, and add fruit. It’s simple and satisfying.”
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## Sweet Relief: Can Yogurt and Fruit Really Be a Gut-Friendly Dessert?
A recent Ipsos poll conducted for MDVIP revealed a concerning lack of awareness about the crucial role the gut microbiome plays in overall well-being. With many Americans struggling with digestive issues, finding a satisfying dessert that supports gut health can be a challenge. Luckily, according to experts, delicious and gut-friendly options exist.
We spoke to Amanda Sauceda, a gut health specialist and registered dietitian, about the best sweet treats for a happy gut.
**World Today News:** Amanda, thanks for joining us. The idea of yogurt and fruit as a dessert for gut health sounds promising.Can you tell us more about this combination?
**Amanda Sauceda:** Absolutely! Yogurt is a fantastic source of probiotics, those beneficial bacteria that help maintain a healthy balance in your gut. Pairing it with fruit provides natural sweetness and fiber, which further supports digestion.
**World Today News:** That makes sense.What types of yogurt are best for gut health?
**Amanda Sauceda:** Look for yogurts labeled with “live and active cultures.” These contain the beneficial bacteria that support your gut microbiome. You’ll find a variety of yogurt types with those labels, so there’s plenty to choose from!
**World Today News:** Are there any particular types of yogurt you recommend?
**Amanda Sauceda:** I personally prefer thick, creamy yogurts like Greek yogurt or Skyr.For extra richness and flavor, full-fat yogurt is a wonderful option, though it might not be the best choice for everyone’s dietary needs.
**World Today News:** What about the fruit part of the equation? Are there any specific fruits that are better for gut health?
**Amanda Sauceda:** Berries are a standout! They’re high in fiber and antioxidants, which are great for gut health. Blueberries,in particular,have been shown to strengthen the intestinal lining and reduce inflammation.
**World Today News:** That’s good news for berry lovers! Any fruits people should avoid for gut health?
**Amanda Sauceda:** while most fruits are good for the gut, people with acid reflux might want to avoid citrus fruits, as they can trigger symptoms.
**World Today News:** So a bowl of yogurt topped with berries seems like a great choice for a healthy and satisfying dessert.
**Amanda Sauceda:** Absolutely! It’s delicious, nutritious, and supports your gut health.
**World Today News:** Thank you so much for sharing your insights, Amanda!
**Amanda Sauceda:** My pleasure!
