If you crave something sweet after dinner, but your conscience prevents you from eating what you want, you are not alone. But is the road blocked to this degree, or are there tricks that may satisfy our desires without harming our health?
Modifying one’s diet, choosing healthy foods and combining them with foods rich in probiotics (good bacteria) can significantly improve gut health. To find the best dessert for gut health, Newsweek spoke with gut health specialist Amanda Sauceda, who calls yogurt and fruit “the perfect combination” for a delicious, gut-friendly dessert.
The benefits of yogurt and fruits for intestinal health
Sauceda, who lives in the United States, explained that yogurt and fruits not only satisfy sweet cravings, but also nourish the intestines. But she also stressed the importance of choosing the right yogurt and reading the contents written on the label.
“Common probiotic strains in yogurt include Lactobacillus bulgaricus and Streptococcus thermophilus. No single strain is superior, which is why it’s important to look for ‘probiotic-rich’ products,” she said.
How can you choose yogurt with minimal added sugars without compromising on taste?
Sauceda recommended experimenting with different brands and styles to find what you enjoy. “You can try 5 different types of vanilla yogurt, and each one will taste a little different.”
Saucida prefers thick, creamy yogurt, such as Greek yogurt. For extra flavor, full-fat yogurt is an excellent choice, although it may not fit into low-fat diets.
The role of fruit in intestinal health
Some fruits, especially berries, offer unique benefits for gut health. Research conducted by the University of Utah School of Health in the United States and the Federal University of Vicosa in Brazil highlights that blueberries can strengthen the intestinal lining, reduce inflammation, and support a balanced gut microbiome.
“Blueberries are best for gut health because they are high in fiber and antioxidants. Blueberries are my favorite. They have been shown to help with gut barrier function, inflammation, and even abdominal symptoms,” Sauceda said.
She added that while all fruits are generally beneficial for gut health, people with esophageal reflux should avoid acidic fruits, which can trigger symptoms.
Sugar
According to WHO guidelines, natural sugars in fruits, vegetables and milk do not count toward your daily sugar limits because they are accompanied by fibre, which helps prevent high blood sugar.
Sauceda advised focusing more on added sugars in yogurt: “If you eat yogurt a lot, check the label. And keep in mind that one teaspoon of sugar equals 4 grams. Look for yogurt that contains no added sugar or less than 10 grams.” .
Can you eat yogurt and fruits every day?
A 2015 study in Nutrition Reviews suggests that eating yogurt regularly helps keep body weight stable. This may be due to its high calcium and protein content, which may reduce the intake of unhealthy foods. Calcium and milk proteins appear to regulate appetite and calorie intake.
“Yogurt and fruit are a dessert and you can definitely enjoy them daily,” Sauceda said. “It works as a breakfast, snack, or dessert. When I want a sweeter dessert, I mix peanut butter with yogurt, sprinkle chocolate chips, and add fruit. It’s simple and satisfying.”