Yogurt: Intolerance & Allergy

Yogurt is a traditional food consisting of milk thickened by lactic acid bacteria, giving it a slightly sour taste. Yogurt is commercially available both plain and with various fruit additives. Natural yogurt forms the basis of various other dishes and is also used in medicine.

This is what you should know about yogurt

The name yogurt comes from Turkish and means “fermented milk“. The name yogurt comes from Turkish and means “fermented milk“. This indicates not only the method of production in, but also the history of this food. Yogurt is one of the oldest known dairy products. Early on, cattle-herding peoples of the earliest times discovered that under certain circumstances milk ferments and thus becomes more durable. In Central Asia, the Middle East and the Mediterranean region in particular, yogurt is an integral part of traditional cuisine. In Central Europe, yogurt has only been widespread since the beginning of the 20th century. With the discovery of lactic acid bacteria and improved refrigeration facilities, targeted production became possible. Instead of waiting for the milk to sour and thicken randomly, lactic acid cultures tailored to the desired result are used today. These usually convert the lactose contained in the milk into lactic acid at temperatures between 40°C and 50°C. This gives yogurt its characteristic taste. This gives yogurt its characteristic sour taste and makes it firm to the bite. Meanwhile, yogurt is one of the most popular and widespread dairy products of all.

Importance for health

Fermentation makes yogurt a particularly digestible food. Because the lactic acid bacteria used in its production partially break down the lactose contained in milk, yogurt is also more digestible than regular milk for people with lactose intolerance. Even if there is no lactose intolerance, yogurt is much easier to digest than other dairy products. If the yogurt still contains live cultures, it even actively promotes health: the lactic acid bacteria contained in yogurt make the intestinal surface more resistant, weaken the symptoms of intestinal diseases and regulate digestion. Yogurt can also be used externally. Poultices with yogurt can have a cooling effect on sunburn and other burns and improve the appearance of the skin in skin diseases such as acne. For fungal infections in the intimate area, a tampon can be dipped in yogurt with live cultures and inserted. The lactic acid bacteria contained in this counteract the yeast fungi.

Ingredients and nutritional values

Nutritional information

Amount per 100 gram

Calories 59

Fat content 0.4 g

Cholesterol 5 mg

Sodium 36 mg

Potassium 141 mg

Carbohydrates 3.6 g

Protein 10 g

Dietary fiber 0 mg

However, the main use for yogurt is, of course, nutrition. Compared to other dairy products, yogurt is usually quite low in calories. As a result, it can be consumed in larger quantities without any problems. It is very rich in protein and has a comparatively high proportion of calcium. This makes it particularly good for bones and teeth. It also contains numerous vitamins and trace elements, including vitamin B12, which is otherwise only found in meat. A deficiency of vitamin B12 can lead to serious secondary diseases. Therefore, vegetarians in particular should make sure to supplement their diet with yogurt and other dairy products.

Intolerances and allergies

Since during yogurt fermentation the lactose contained in milk is not completely broken down, people who are sensitive to lactose or even have lactose intolerance may react to the consumption of yogurt with more or less severe digestive problems. In the case of lactose intolerance, the lactose still contained in yogurt is not broken down, or not completely. It therefore enters the large intestine, where it is broken down by intestinal bacteria. This can lead to severe flatulence and diarrhea. Nausea and vomiting are also not uncommon, as are non-specific symptoms such as fatigue, headaches and depressive moods. Anyone who notices that digestive complaints or other symptoms occur in connection with the consumption of yogurt should therefore be tested for lactose intolerance.But even those who actually have health problems in this area no longer have to do without the pleasure of yogurt and its benefits these days. Numerous manufacturers now also offer lactose-free yogurt in a variety of flavors.

Shopping and kitchen tips

Yogurt is available in all supermarkets from a variety of manufacturers and both plain and in different flavors. Natural yogurt consists only of milk and lactic acid bacteria without any other additives. It differs only in fat content. The most common fat level is at least 3.5 percent. Low-fat yogurt, on the other hand, has a fat content of only 1.5 to 1.8 percent, and yogurt made from skim milk has a fat content of only 0.5 percent. In contrast, cream yogurt with a fat content of at least 10 percent is very high in calories. Especially when eating a calorie-reduced diet, attention should be paid to the fat content of the yogurt. Yogurt in different flavors can differ significantly in ingredients. Only if the fruit content is over 6 percent may a yogurt be called fruit yogurt. For yogurt with fruit ingredients, the fruit content must be at least 3.5 percent. If it is lower, it is fruit-flavored yogurt. It should be noted that the actual fruit flavor does not necessarily come from the fruit itself, but can also be produced by artificial or nature-identical flavors. Apparent fruit pieces can also be obtained from fruit residues by means of gelling agents. When purchasing ready-made fruit yogurt, therefore, attention should be paid to the quality grade. Other possible ingredients include sugar, artificial sweeteners, thickeners and preservatives. In addition, ingredients such as cereals and nuts are allowed. These also have a significant effect on the calorie content of the yogurt. It is therefore advisable to pay attention to the list of ingredients and the nutritional information when shopping. In addition to natural yogurt and fruit yogurt, there are also specialties such as flavored yogurt, e.g., vanilla-flavored, drinkable yogurt, Greek yogurt, which is much firmer than regular yogurt, and various savory yogurt preparations. All types of yogurt should be kept refrigerated after purchase. The middle compartment of the refrigerator, which should have a temperature of about 5°C, is best for this purpose. However, after opening the package, the yogurt should be consumed soon, even if refrigeration continues, because mold can easily grow.

Preparation tips

Ready-bought yogurt can be consumed or used to prepare dishes without further preparation. However, it is also quite easy to make your own yogurt at home. To do this, milk is heated to 90°C for a few minutes to add existing bacteria. Yogurt cultures are then added. These are available by mail order. It is also possible to use ready-made yogurt with living yogurt cultures instead. In this case, about 150 g of yogurt are needed for one liter of milk. The mixture is then poured into jars and placed in a 50°C oven for half an hour. After cooling, the finished yogurt should be stored in the refrigerator and consumed within three to four days. Yogurt preparation is even easier with an electric yogurt maker.