Inflammation isn’t always a bad thing. When we get injured or have an infection, acute inflammation helps our bodies heal and fight off foreign invaders, like viruses. However, problems arise when inflammation is present over a long period of time and starts attacking healthy tissue. This is known as chronic inflammation, and it’s been linked with a host of negative health outcomes, including increasing the risk of chronic diseases. 

One of the best ways to combat chronic inflammation is by filling your diet with anti-inflammatory foods, including yogurt. Yogurt is a fermented dairy product that typically contains probiotics—beneficial bacteria for gut health—and is one of the best dairy products for lowering chronic inflammation. We spoke with three registered dietitians to better understand yogurt’s anti-inflammatory benefits. 

Why Yogurt Is The #1 Dairy Product to Lower Inflammation

While research is ongoing, one study found that adults who regularly consumed yogurt had lower levels of inflammatory markers, like interleukin-6 and C-reactive protein, compared to those who rarely ate yogurt., Although the exact reasons behind yogurt’s anti-inflammatory effects are likely complex and multifactorial, here are a few factors that may contribute to its benefits.

It Supports Gut Health 

When it comes to optimal health, the diversity of gut bacteria counts, explains Kim Kulp, RDN. It’s estimated that at least 70% of your immune system is found in your gut, making gut health critical for a healthy immune system. And the best way to support gut health is by fostering a diverse microbiome by incorporating probiotic-rich foods in your diet. Probiotics are beneficial gut bacteria that are found in a variety of fermented foods, including yogurt. In addition to promoting digestive health, Liz McMahon, MPH, RD, CNSC, LDN says that probiotics have been shown to help reduce inflammation, both in and outside of the gut. 

It May Protect the Gut Lining 

Another way yogurt may help reduce inflammation is by protecting your gut lining. The lining of your gut is like a defensive wall for your body—it creates a barrier that makes it harder for harmful substances to enter the body, which would otherwise trigger an inflammatory response. Probiotics play a major role in the health of your gut lining, with certain strains being particularly important. For example, certain Lactobacillus strains have been shown to boost the production of barrier-related mucus and proteins.,

Probiotics also produce anti-inflammatory compounds called short-chain fatty acids. A byproduct of prebiotic fiber being fermented by gut bacteria, short-chain fatty acids are the main source of energy for the cells lining your colon, including those that maintain the integrity of your gut lining., In addition to protecting against inflammation in the gut, studies suggest that short-chain fatty acids may help reduce chronic inflammation throughout the body. 

It May Improve Insulin Sensitivity

Regular yogurt consumption has also been linked with benefits for metabolic health and chronic inflammation thanks to its potential role in improving insulin sensitivity, notes Megan Huff, RDN., One potential reason for this is the production of short-chain fatty acids by beneficial bacteria, like those found in yogurt. Studies show that short-chain fatty acids help regulate blood sugar levels and may improve insulin resistance in people with type 2 diabetes.

Other Strategies to Lower Inflammation

When it comes to reducing inflammation, it’s important to address multiple lifestyle factors. Here are some key strategies for lowering or preventing against chronic inflammation: 

• Manage Stress: It may not come as a surprise, but stress is a major contributor to chronic inflammation. While it’s impossible to avoid feeling stressed, finding ways to manage it can go a long way in keeping your body healthy long-term. Yoga, meditation, going for a walk or dancing to your favorite songs are all easy ways to help lower cortisol levels. 
• Get Moving: Physical activity isn’t just important for your weight or muscle mass—it also plays a significant role in reducing inflammation. Whether it’s going to the gym or finding an activity you enjoy doing outside, the key is finding ways to move your body consistently each day. 
• Follow an Anti-Inflammatory Diet: Yogurt is just one of many foods with anti-inflammatory benefits. Kulp explains that fruits, vegetables, whole grains, nuts, seeds and legumes are loaded with fiber, antioxidants and other plant compounds—all of which may help lower inflammation and protect against chronic diseases. In addition to eating more plants, an anti-inflammatory diet involves eating foods rich in omega-3 fatty acids, like fatty fish, and limiting your intake of ultra-processed foods, especially processed meats and excessive added sugars. 

Our Expert Take

If you’re looking to help lower chronic inflammation, yogurt deserves a spot on your plate—or bowl—thanks to its probiotic content, which helps support gut health and lower inflammation. This fermented dairy food may also help improve insulin sensitivity, further supporting metabolic health. For optimal benefits, choose yogurts that contain live active cultures and have less than 4 grams of added sugar per serving. Or, better yet, buy unflavored yogurt and add fruit for natural sweetness and a boost of fiber.