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Adding a spoonful of honey to your morning bowl of plain yogurt does more than just enhance its flavor. Recent studies from the University of Illinois Urbana-Champaign reveal that honey can also support the probiotic cultures in yogurt, contributing to digestive health.
“We were interested in the culinary pairing of yogurt and honey, which is common in the Mediterranean diet, and how it impacts the gastrointestinal microbiome,” said Hannah Holscher, associate professor in the Department of Food Science and Human Nutrition at Illinois. Holscher co-authored the two studies, which are published in The Journal of Nutrition.
The Power of Probiotics and Honey
Yogurt, especially Greek yogurt, contains probiotic strains such as Bifidobacterium animalis, along with conventional yogurt starter cultures. Probiotics are known to promote digestive health, regular bowel movements, and even have positive effects on mood and cognition.
“The enzymes in our mouth, stomach, and intestines help with digestion and facilitate nutrient absorption, but they also reduce the viability of microbes,” Holscher explained. “We wanted to see if honey could help probiotic bacteria survive in the gut.”
Laboratory Findings
In the first study, researchers tested the effect of four different kinds of honey (alfalfa, buckwheat, clover, and orange blossom) on the viability of B. animalis in yogurt through simulated digestion processes. They discovered that yogurt with honey, particularly the clover variety, supported the survival of probiotics in the intestinal phase of digestion.
Real-World Application
To validate their laboratory findings, the researchers conducted a clinical study with 66 healthy adults. Participants consumed yogurt with clover honey and pasteurized, heat-treated yogurt over two weeks. They provided stool samples, information about bowel movements, and completed mood and cognition assessments.
“Our findings showed that pairing honey with yogurt supported the survival of the yogurt’s probiotic bacteria in the gut,” Holscher stated.
However, the study did not find changes in intestinal transit time, bowel movement frequency, or mood and cognition measures, likely because the participants were already healthy adults with regular bowel movements.
Practical Tips for Incorporating Honey and Yogurt
The researchers conducted a smaller follow-up study with 36 participants who consumed yogurt with sugar, yogurt with honey, and pasteurized yogurt. Results showed that the combination of yogurt with honey preserved the most probiotics, although there were no significant effects on health measures.
“We found that one tablespoon of honey in a serving of yogurt helps support probiotic survival. However, we have to keep in mind that honey is an added sugar,” Holscher noted. “Adding a little bit of honey to unsweetened yogurt is a nice culinary pairing to incorporate into your menu rotation.”
For those looking to enhance their gut health further, Holscher suggested making a yogurt parfait with additional toppings. Adding berries, seeds, nuts, and a drizzle of honey can provide fiber and support the microbiome.
In conclusion, integrating a bit of honey into your yogurt routine not only sweetens your breakfast but also supports your gut health by promoting the survival of beneficial probiotics.
