Yogurt has long been celebrated for its creamy texture, tangy taste, and numerous health benefits. But beyond its role as a delicious snack or breakfast staple, yogurt has also been touted for its potential benefits in managing acid reflux. This is a condition that affects many people worldwide. In this post, we'll delve into the acidity of yogurt and explore whether it can indeed help with reflux.
Fermented milk is a popular staple in many African diets. So in this blog post, we'll also consider the traditional African methods of yogurt production and how how these might influence yogurt's nutritional content, and its effects on acid reflux. Let’s get started!
What Is Yogurt and Where Does It Come From?
Yogurt is an amazingly nutritious dairy product made up of fermented milk. It is believed to have originated in ancient Turkey and has since spread all around the world.
Yogurt is commonly made from cow's milk, but it can also be produced from sheep, goat, or soy-based milk.
The fermentation process for yogurt involves adding bacteria cultures to the milk, which ensures that each spoonful holds a ton of essential probiotics and healthy bacteria like Lactobacillus bulgaricus, Streptococcus thermophilus, and Lactobacillus acidophilus.
This gives yogurt its signature tangy flavor and lactic acid, adding to its unique creamy texture.
An indulgent snack on its own or as a topping for salads, yogurt is often added to breakfast smoothies because it is rich in nutrients and easy on digestion too!
Is Yogurt Acidic?
Yogurt continues to be a topic of debate due to its pH balance. While some consider yogurt acidic, others argue that it is an alkaline-forming food despite having low pH levels between 4.4 and 4.8. Supporting this argument, the lactic acid found in yogurt helps neutralize the high acidity caused by proteins and sugars in different foods.
Therefore, many nutritionists suggest that eating yogurt regularly has benefits other than taste, such as maintaining an alkaline environment in the body and keeping our systems healthy.
While there are disadvantages to eating too much yogurt, such as high sugar content and weight gain. Having yogurt as part of a balanced diet may also contribute to healthy bacterial growth within the digestive system, leading to improved nutrient absorption overall.
The Nutritional Value of Yogurt & Benefits of Yogurt
Yogurt has several health benefits. According to University of Rochester Medical Centre, the nutritional values per 1 cup (8 fl oz) of plain whole milk yogurt are as follows:
- Protein: 8.5g
- Total lipid (fat): 7.96g
- Carbohydrate: 11.42g
- Energy: 149.45 kcal
- Sugars: 11.42g
- Fiber: 0g
- Calcium: 296.45mg
- Iron: 0.12mg
- Magnesium: 29.4mg
- Phosphorus: 232.75mg
- Potassium: 379.75mg
- Sodium: 112.7mg
- Zinc: 1.45mg
- Copper: 0.02mg
Several benefits are associated with eating yogurt as part of a balanced diet. These benefits include:
- Improving gut health: Yogurt is rich in probiotics and beneficial bacteria, which can help improve digestive health and reduce bloating.
- Strengthening bones: Yogurt is rich in calcium and phosphorus, which can help strengthen bones and reduce the risk of osteoporosis.
- Boosting the immune system: The probiotics in yogurt can help boost the body’s immune system and reduce the risk of infections.
- Improving heart health: Yogurt is rich in healthy fats, which can help reduce cholesterol levels and improve heart health.
- Enhancing weight loss efforts: Yogurt is low in fat and calories, making it a great choice for those looking to lose weight.
Do African Traditional Meals Include Yogurt ?
Yogurt is a common component of traditional African diets, including in regions like the Middle East and Africa where it has been a staple for a long time. The African Heritage Diet, which encompasses culinary traditions from various regions, includes yogurt as part of the foods to eat a few times each week or in moderation.
In Africa, traditional fermented dairy products like yogurt are made using age-old recipes passed down through generations. The milk used can come from various animals like cows, goats, sheep, buffalo, or camels. The fermentation process is often spontaneous due to the presence of microorganisms in raw milk, rather than starter cultures used in other parts of the world.
The results in African fermented dairy products is that they are rich in diverse microbes, particularly lactic acid bacteria and yeasts. Studies suggest that traditional African fermented dairy foods could hold the key to better health as these products could play a role in preventing diet-related chronic diseases such as improved gut health, better cholesterol levels, and antioxidant properties.
How Is Yogurt Made In African Traditional Meals ?
In various African countries, there are notable differences in the way yogurt is made, reflecting unique regional practices and ingredients. These variations in yogurt-making methods across different African countries showcase diverse culinary traditions and techniques in the region.
Here are some variations:
-
Zimbabwe: In Zimbabwe, the yogurt-like product "Mashoronga" is more drained than "Umlaza"
- Mozambique: In Mozambique, coagulation is achieved using a vegetable enzyme
- Sudan: In Sudan, yogurt known as "Zabadi" is consumed, which is a yogurt-like product with its own distinct characteristics
- Cape Verde, Madagascar, Nigeria: These countries also have their versions of yogurt-like products such as "Leite Dormido-Leite Coalhado," "Yaourt," and "Yoghurt"
Image of traditional South African yoghurt 'Amasi' from Wikimedia Commons
So Does Yogurt Help With Reflux?
Regarding reducing the symptoms of acid reflux, yogurt can often provide an excellent source of relief. This is because yogurt contains probiotics that help normalize bowel functioning, making it less prone to reflux incidents.
Not only does yogurt provide probiotic support, but it also provides a light and healthy dose of proteins that can soothe the stomach and make one feel more comfortable. Additionally, when eaten cold or at room temperature, its thickness and cooling sensation will reduce the burning heat in the chest associated with acid reflux.
However, it is recommended to opt for low-fat or skim varieties rather than whole milk yogurt to avoid triggering or worsening symptoms of acid reflux. The fat content of African yogurt can vary depending on the type of yogurt, methods of processing as well as ingredients used. In a study in Lesotho, different African yogurt samples had fat contents ranging from 1.49% to 2.24%. So this is something to bear in mind if you choose to eat yoghurt to help with reflux.
Yogurt Recipes for People With Reflux
Several recipes contain yogurt and are excellent for those with reflux.
These include:
- Overnight oatmeal: Mix rolled oats, plain yogurt, almond milk, a pinch of salt, and honey. Let it soak overnight in the refrigerator, and enjoy it in the morning.
- Berry smoothie: Blend frozen berries, plain yogurt, almond milk, and honey for a delicious and refreshing smoothie.
- Yogurt parfait: Layer yogurt, granola, and your favorite fruits for an easy breakfast or snack.
- Yogurt pancakes: Mix plain yogurt, eggs, flour, baking powder, and a pinch of salt for a unique spin on classic pancakes.
FAQS About Yogurt and Acidity/Reflux
How Much Yogurt Should I Eat to Help With Reflux?
Eating 1-2 servings of yogurt a day can be beneficial for reducing reflux symptoms.
Does Overeating Yogurt Cause Reflux?
No, yogurt should not cause reflux when consumed in moderation. However, avoiding high-fat yogurt or adding too much sugar is important, as this can increase the risk of reflux symptoms.
Can I Eat Frozen Yogurt With Acid Reflux?
Yes, frozen yogurt can be enjoyed in moderation. Be sure to opt for low-fat or nonfat varieties, as these will be easier on the stomach.
Is Greek Yogurt Acidic?
It has a ph scale acidity of 4.4-4.7, which is slightly acidic. However, it can still be enjoyed in moderation with acid reflux.
How Is Acidic Food Bad for Reflux?
Acidic foods can be irritating to the stomach and esophagus, which can worsen symptoms of acid reflux. Therefore, it is important to avoid overly acidic foods, such as citrus fruits and tomatoes.
Final Thoughts
Yogurt can be a great addition to your diet if you are looking for ways to reduce acid reflux symptoms. Wide varieties contain probiotics that are beneficial for digestive and overall health, while others provide calcium and phosphorus to help strengthen bones. Eating low-acid foods including dairy products such as plain yogurt can also help reduce symptoms.
References:
https://www.fao.org/3/t0251e/T0251E14.htm
https://www.fortunejournals.com/articles/analysis-of-proximate-compositions-and-physiochemical-properties-of-some-yoghurt-samples-from-maseru-lesotho.html