Yogurt is well-known for its probiotic content, but how many of these beneficial bacteria actually survive the journey to your gut? Recent research suggests that a simple pantry ingredient—honey—might help these probiotics reach your intestines intact.
The Impact of Honey on Probiotic Survival
Two studies from the University of Illinois, Urbana-Champaign (UIUC), published in The Journal of Nutrition in March and June of 2024, explored the potential benefits of adding honey to yogurt. The studies found that honey, particularly the clover variety, could significantly enhance the survival of probiotics during digestion. This discovery is crucial because the digestive enzymes in the gastrointestinal tract can sometimes kill off beneficial microbes before they reach the intestines.
Dr. Hannah D. Holscher, a UIUC associate professor of nutrition, led the studies. She became interested in honey’s effects after discovering research that showed honey supported bifidobacteria, a common probiotic bacteria in yogurt, in petri dish experiments. Her studies confirmed that honey could indeed help probiotics survive both in laboratory settings and in human digestion.
Lab Studies Highlight Clover Honey’s Unique Benefits
In the first study, Holscher and her team examined how different types of honey—clover, alfalfa, buckwheat, and orange blossom—impacted the survival of probiotics in yogurt. They added these honeys to yogurt containing the probiotic strain Bifidobacterium animalis and simulated the digestive process by exposing the yogurt to conditions mimicking saliva, stomach acid, bile, and intestinal enzymes.
The results showed that yogurt with clover honey had the highest survival rate of probiotics during the intestinal phase of digestion. Holscher suggested several reasons for clover honey’s effectiveness. The high glucose content in clover honey may provide an energy source for the probiotic bacteria, helping them survive the harsh conditions of the digestive tract. Additionally, clover honey has lower levels of enzymes that break down oligosaccharides, which bacteria use as an energy source. This could mean more energy is available to fuel the probiotics on their journey through the intestines. Furthermore, clover honey’s antioxidants may offer additional protection to the probiotics.
Human Study Confirms Honey’s Probiotic Boost
To verify whether these findings applied to humans, Holscher’s team conducted a second study involving 66 healthy adults. Participants consumed either yogurt with honey or heat-treated yogurt with added sugar over a two-week period. They provided stool samples and filled out questionnaires about their bowel habits, mood, and cognition.
The results showed that the yogurt with honey enriched B. animalis content throughout digestion. According to Holscher, just one tablespoon of honey was sufficient to support the survival of probiotics. However, while honey helped keep probiotics alive, it did not significantly affect other health metrics like bowel habits, mood, or cognition.
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Should You Add Honey to Your Yogurt?
While the study didn’t show significant improvements in gut health among participants, Holscher believes honey is still a valuable addition to yogurt. The lack of dramatic health benefits may be due to the participants’ already normal digestive health, leaving little room for noticeable improvement. Holscher suggests that individuals with digestive issues like constipation might see more benefits from adding honey to their yogurt.
Gut health expert Amanda Sauceda, MS, RDN, a lecturer at California State University, Long Beach, agrees that honey can make yogurt more palatable for those who find its tart flavor unappealing. Since yogurt is a nutritious food rich in probiotics, protein, calcium, and other nutrients, adding a little honey could be a tasty way to enhance its appeal without adding much sugar.
Honey itself also has nutritional benefits. It contains potassium and phenols, which are being studied for their potential effects on gut health.
Considerations for Honey Consumption
However, it’s important to remember that honey is an added sugar, and consuming too much added sugar can contribute to health issues like weight gain and cardiovascular disease. The Dietary Guidelines for Americans recommend that added sugars should make up less than 10% of your daily calorie intake, which is about 200 calories on a 2,000-calorie diet. Since one tablespoon of honey contains about 64 calories, it’s wise to limit other sources of added sugar if you choose to add honey to your yogurt.
Conclusion
Both Holscher and Sauceda agree that honey-infused yogurt can be a healthy snack. Sauceda emphasizes that this research highlights how everyday foods can complement each other and contribute to overall nutrition and gut health. So, if you’re looking for a way to make your yogurt more enjoyable while potentially boosting its probiotic benefits, adding a touch of honey could be a sweet and nutritious choice.
