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In recent years, there has been an increase in the buzz around consuming fermented dairy products and their crucial role in maintaining a healthy gut. Fermented foods like curd, yogurt, and kefir are probiotic-rich foods and have gained popularity for their digestive health benefits. Several scientific researches have shown that these fermented products enhance the gut microbiome, increase nutrient absorption, regulate mood, and boost energy levels.

If you scroll through social media, you will see a lot of celebrities endorsing various fermented dairy products and drinks. These advertisements often feature Bollywood celebs consuming colourful, flavoured yogurts and fermented drinks, promising to improve gut health and overall wellbeing. The marketing tactics generally end with enticing taglines like “Now you can try the chocolate flavour too!” But are these foods actually good for you? We got in touch with Madhura Paroolkar Behki, Head Nutritionist and Dietician at Cult Transform who shares if these foods are good for your gut health or not.

“The concern with flavoured fermented foods is that a small quantity has a lot of added sugar. You will be surprised to learn that per 100 g, there’s 10 g (2 tsp) of added sugar. This becomes even more alarming when one thinks of standard serving sizes. Considering an average cup size is around 150-200g, you are consuming a significant amount of sugar in just one small portion,” she said.

The high sugar content in these products leads to several health concerns. Excess sugar consumption significantly increases calorie content and even contributes to health issues like obesity and diabetes, Madhura explains. Moreover, these foods often contain artificial flavours, chemical stabilizers, artificial preservatives and food colouring that can lead to irritation of the gastrointestinal tract, ironically counteracting the very benefits that fermented dairy products are supposed to provide.

As per Madhura, if you want to get the best benefits out of these foods, consider the following guidelines when choosing products:

• Select yogurt/curd with live and active bacterial cultures. These are the best to enhance your gut microbiome. Verify the presence of specific probiotic strains on the label while making the purchase.

• Limit the sugar intake by choosing plain varieties. If possible, opt for unsweetened versions of yogurt or curd. You can always top it up with fresh fruits or berries to get the natural sweetness.

• Check the ingredient list and compare the nutrition facts. Don't be swayed by marketing tactics. Always understand the product before purchasing it because not every celebrity-endorsed product is healthy.

“Fermented products should definitely be a part of your diet because of their health benefits. But at the same time, remember to be mindful of what you consume to ensure that your gut receives the maximum benefits. Your gut health is really important to be compromised because of unnecessary additives and excess sugars,” she further explains.

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