Studies show that adding HONEY to YOGURT can help improve your gut health

 Honey and yogurt provide health benefits when eaten by themselves, but two studies have shown that combining both can help improve your gut health.

The first study published March 3 in the Journal of Nutrition(JoN) simulated how Bifidobacterium animalis, a bacterium found in yogurt, survives in the gut when honey is added. Various kinds of honey (alfalfa, buckwheat, clover and orange blossom) were mixed with yogurt and subjected to simulated digestion.

It found that adding clover honey – around one to two tablespoons per 170 grams of yogurt – helped B. animalis survive exposure to digestive juices. Clover honey is produced by bees that collect nectar from clover (Trifolium) flowers.

Meanwhile, the second study also published in JoN in August involved two randomized clinical trials (RCT), with the first one having 66 participants. The participants were then divided into two groups, with one consuming the yogurt-honey combination and the other group consuming heat-treated yogurt with sugar added in.

The first RCT found that consuming yogurt with clover honey helped maintain probiotics in the gut. However, it did not affect bowel habits or mood, likely due to the study participants' already healthy habits.

A subsequent smaller RCT with 36 participants found that yogurt with honey retained the highest level of probiotics compared to yogurt with sugar. There were no notable effects on health metrics, however.

Dr. Hannah Hoischer from the University of Illinois, the corresponding author for both studies, said the research team investigated this pairing and noted its common use in Mediterranean diets and its impact on gut health.

"The enzymes in our mouth, stomach and intestines help with digestion and facilitate nutrient absorption, but they also reduce the viability of microbes. That's great when it's pathogens, but not necessarily when it comes to beneficial bacteria," she said in a statement.

"We wanted to see if honey could help probiotic bacteria survive in the gut. Our findings showed that pairing honey with yogurt supported the survival of the yogurt's probiotic bacteria in the gut, so the lab study results did translate to real-world application in humans."

Benefits of adding honey to yogurt

Combining honey with yogurt creates a powerful duo for boosting your digestive health and overall well-being. Both honey and yogurt offer distinct health benefits and enhance your immunity and support healthy digestion.  

For best results, choose plain, unsweetened yogurt to keep sugar and calorie intake low, with Greek yogurt being a top choice. Opt for raw, organic honey for its higher antioxidant levels.

Here's how this tasty combination benefits you:

Provides essential nutrients

Honey and yogurt are antioxidant and nutrient powerhouses. Raw honey is rich in amino acids, antioxidants (flavonoids and polyphenols), enzymes, minerals (calcium. iron, phosphorus, potassium and zinc) and B complex vitamins B2 (riboflavin), B3 (niacin) and B6 (pyridoxine).

Yogurt, on the other hand, provides essential nutrients, including minerals (calcium, iodine, magnesium, potassium, phosphorus, selenium and zinc), probiotic compounds and B vitamins B2 (riboflavin), B5 (pantothenic acid) and B12 (cobalamin).

Supports heart health

Honey's antioxidants can help lower blood pressure, improve cholesterol levels and regulate your heart rate–reducing heart disease risk. Yogurt supports heart health by providing potassium and probiotics that can lower bad cholesterol and triglyceride levels.

Supports digestive health

Honey has antibacterial and antifungal properties that aid in treating gastrointestinal issues. Yogurt's probiotics enhance gut health by improving the balance of bacteria, which can help with digestion and conditions like constipation and irritable bowel syndrome (IBS).

Regulates blood sugar

Honey may help lower LDL or bad cholesterol and inflammation without drastically raising blood sugar levels. With nutrient absorption benefits, yogurt can support healthy blood sugar regulation and potentially lower type 2 diabetes risk.

Supports immune system

Honey's antioxidants reduce inflammation and oxidative stress–boosting immunity. Yogurt's probiotics strengthen the immune system by maintaining a healthy gut microbiota environment.

Enjoy this combination in moderation for optimal health benefits. You can also elevate your yogurt bowl with more than just a small amount of honey. Try adding nuts or nut butter for extra healthy fats and protein or toss in your favorite fruits to boost fiber and additional antioxidants. No matter what mix you pick, savor the gut health benefits that a touch of honey brings to your yogurt.