Quick Answer
Yes, there are several brands of dairy-free probiotic yogurts available. Some popular options include coconut milk or almond milk-based yogurts made by brands like Forager Project, Kite Hill, Silk, and Anita’s. These yogurts are made without dairy and contain live active cultures like traditional yogurt. They come in a variety of flavors and can be a great option for those avoiding dairy due to preference or intolerance.
What are probiotics and why are they important?
Probiotics are live microorganisms that provide health benefits when consumed (1). They help promote the growth of good bacteria in your gut microbiome. A healthy gut microbiome is important for many aspects of health including digestion, immunity, and more (2).
Some key benefits of probiotics include:
– Improving digestive health conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (3).
– Helping prevent and treat diarrhea including antibiotic-associated diarrhea (4).
– Boosting the immune system and reducing risk of certain illnesses like respiratory infections (5).
– Aiding mineral absorption like calcium, magnesium, and iron (6).
– Producing vitamins like B vitamins and vitamin K (7).
– Preventing harmful bacteria from colonizing in the intestines (8).
– Easing lactose intolerance by helping digest lactose sugars (9).
Given these wide-ranging benefits, getting enough probiotics from foods and/or supplements can be an important part of maintaining good health.
Common probiotic strains
Some of the most common and well-studied probiotic strains include:
– Lactobacillus: This is a type of friendly bacteria found in yogurt and fermented foods. Different species like L. acidophilus have been shown to help improve digestive issues and boost immunity (10).
– Bifidobacterium: Bifidobacteria strains like B. longum and B. bifidum also provide benefits for gut health and the immune system (11).
– Saccharomyces boulardii: This yeast strain helps prevent and treat diarrhea associated with taking antibiotics (12).
– Streptococcus thermophilus: This bacteria is added to yogurt along with Lactobacillus bulgaricus to create tanginess and texture during fermentation (13).
When looking for a probiotic, check the label for the specific strains it contains. Products that list the genus, species, and strain names are generally higher quality.
Do you need dairy for probiotic yogurt?
Traditionally, yogurt is made by fermenting milk with probiotic yogurt cultures. This allows the live cultures to thrive and convert the milk sugars (lactose) into lactic acid, which gives yogurt its tangy taste and thick texture.
However, dairy-free yogurts are now widely available that offer probiotic benefits without containing any milk ingredients. Instead, they use plant-based milks like coconut, almond, soy, or oat as the base. Plant starches and gums help give the yogurt a thick, spoonable consistency.
So while dairy milk has traditionally been used to create yogurt, it is not actually necessary for making yogurt with live probiotic cultures. As long as the base ingredients contain sugars/carbs that the cultures can feed on, dairy-free milks can ferment into probiotic-rich yogurt alternatives.
Nutrients in dairy vs. dairy-free yogurt
Dairy yogurts made from cow’s milk offer a unique nutritional profile:
– High in protein, calcium, vitamins B2 and B12 (14).
– Contains the milk sugar lactose.
– Allergies/intolerance: Some people are sensitive to milk proteins like casein (15).
Dairy-free yogurts vary in nutrients based on the milk alternative used:
| Dairy-free milk | Key nutrients |
|---|---|
| Coconut milk yogurt | High in iron, potassium, magnesium, copper, and manganese (16). Lower in protein. |
| Almond milk yogurt | Rich in vitamin E, calcium, phosphorus, magnesium, and iron (17). Lower in protein. |
| Soy milk yogurt | Protein-rich and high in B vitamins, iron, calcium, and potassium (18). Contains isoflavones. |
| Oat milk yogurt | Higher in fiber, fat, vitamins, and minerals than dairy milk. Contains avenanthramides with antioxidant effects (19). |
As shown, dairy-free yogurts can provide a range of nutritional benefits. However, they do not naturally contain vitamin B12 as found in dairy yogurt. Plant-based yogurts are often fortified to increase protein, calcium, vitamins D and B12.
What to look for in dairy-free probiotic yogurts
When choosing a dairy-free yogurt with probiotics, some things to look for include:
– **Live and active cultures:** Check labels for strains like Lactobacillus, Bifidobacterium, etc. Amounts can range from 1 million to 1 billion CFUs (colony forming units) per serving.
– **High-quality ingredients:** Look for yogurts made from whole food plant milks like coconut, almonds or oats rather than highly processed oils and gums. Low sugar varieties are best.
– **Added nutrients:** Dairy-free brands are often fortified with calcium, vitamin D and B12 to match nutrient levels in dairy yogurt. Added vitamin D helps absorption of calcium.
– **No thickeners:** Some dairy-free yogurts rely on starches, gums or oils to thicken. Look for yogurts thickened mainly through the natural fermentation process instead.
– **Limited add-ins:** Choose plain or flavored varieties without a lot of added sugars or artificial ingredients. Added fruits, nuts or seeds are healthier mix-in options.
Checking the ingredient list is the best way to evaluate the quality of a dairy-free probiotic yogurt. Look for plenty of live cultures and a short, recognizable ingredient list for the best nutrition and health benefits.
Reviews of the top dairy-free probiotic yogurts
Here is a comparison of some top-rated dairy-free yogurts that contain probiotics:
1. Forager Project Cashewgurt
– Base: Organic cashews
– Probiotics: 1 billion CFUs across 6 cultures
– Flavors: Plain, vanilla, strawberry, blueberry, etc.
– Texture: Extremely thick and creamy
– Price: $$
With just cashews, cultures and water on the ingredients list, Forager Project makes a super thick and creamy probiotic cashewgurt. It contains a diverse array of digestive-boosting cultures. The vanilla and fruit flavors taste great without any added sugars. A fantastic dairy-free choice.
2. Siggi’s Coconut Milk Yogurt
– Base: Coconut milk + skim milk
– Probiotics: Live active cultures
– Flavors: Plain, vanilla, mixed berry
– Texture: Thick Greek-style
– Price: $
Siggi’s blends coconut milk and skim milk to make their non-dairy yogurt. It has a mild coconut flavor and a thick, greek yogurt-like texture. Contains less added sugar than many brands. The coconut milk does not contain many prebiotics fibers, so the cultures have minimal food. Overall a decent option.
3. Silk Soy Yogurt
– Base: Organic soy milk
– Probiotics: Bacillus coagulans GBI-30 6086
– Flavors: Blueberry, strawberry, peach, plain
– Texture: Smooth and creamy
– Price: $
Silk uses an interesting probiotic strain called Bacillus coagulans that can withstand stomach acid better than traditional strains. Their soy yogurt has a perfectly smooth texture without gums or starches. The flavors are nice but watch out for the added sugars. Non-GMO soybeans make it a good soy-based choice.
4. Coconut Cult Probiotic Yogurt
– Base: Coconut milk + coconut water
– Probiotics: 2-4 strains, 30 million CFUs
– Flavors: Plain, vanilla chai, mixed berry
– Texture: Thin, drinkable consistency
– Price: $$
Coconut Cult specializes in probiotic coconut yogurts. Their unique selling point is the thin, drinkable texture. The flavors are muted but pleasant. May not satisfy if you are looking for a thick, indulgent yogurt. The probiotic count could also be higher.
5. Anita’s Plain Coconut Yogurt
– Base: Coconut milk
– Probiotics: Live active cultures
– Flavors: Plain only
– Texture: Rich and velvety
– Price: $$
Anita’s coconut yogurt uses just a few clean ingredients like organic coconut milk, cultures, and lemon juice. It has a naturally sweet taste complemented by the tangy live cultures. The texture strikes a nice balance between thin and thick. An excellent choice if you like plain, unsweetened yogurt.
6. Cocoyo Organic Probiotic Coconut Yogurt
– Base: Coconut milk
– Probiotics: 1 billion CFUs across 5 strains
– Flavors: Plain, acai berry, strawberry chia
– Texture: Smooth and pudding-like
– Price: $$
Cocoyo fortifies their coconut milk yogurt with protein and vitamins D, B6 and B12. The probiotic culture count is solid at 1 billion CFUs. However, it does contain more thickeners than some brands. The flavors available give it more versatility. Provides a nutritious option.
7. Kite Hill Dairy-Free Almond Milk Yogurt
– Base: Almond milk
– Probiotics: 6 live active cultures
– Flavors: Plain, vanilla, blueberry, peach
– Texture: Thick spoonable consistency
– Price: $$$
Kite Hill is one of the OG dairy-free yogurt brands. Their almond milk yogurt has an indulgent texture thanks to gums and starches. It tastes great in the flavored varieties. However, the base could use fewer stabilizers and more prebiotic fiber from the nuts.
8. Maple Hill Creamery Coconutmilk Yogurt
– Base: Coconut milk
– Probiotics: 6 strains
– Flavors: Plain, vanilla, strawberry, blueberry, peach
– Texture: Smooth and thin
– Price: $$
Maple Hill makes a quality coconut milk yogurt on the thinner side. It could benefit from a higher fat content and more prebiotic fiber in the base. There are no thickeners used though. Overall a decent dairy-free yogurt with minimal ingredients.
Are dairy-free yogurts as healthy as dairy-based?
Dairy-free yogurts can provide probiotic benefits and nutrition largely comparable to traditional dairy yogurts. However, there are a few key differences in nutritional profiles:
– **Protein:** Dairy yogurt is a naturally excellent source of protein, while plant-based yogurts are lower depending on the base ingredients. However, many dairy-free brands fortify with extra protein.
– **Calcium:** Dairy yogurts excel in calcium content, which is essential for bone health. Plant-based yogurts need added calcium to bridge the gap.
– **Vitamin B12:** Only dairy yogurts contain natural B12, while plant milks need fortification with B12 through added ingredients.
– **Vitamin D:** Important for calcium absorption, vitamin D is either added to both dairy and dairy-free yogurts.
– **Lactose:** Dairy yogurts contain lactose, so dairy-free varieties are preferable for those with lactose intolerance.
– **Fat Content:** Dairy yogurt tends to be higher in saturated fats, while plant-based yogurts provide more beneficial fats when made with nuts or coconut.
Overall, both dairy and dairy-free yogurts can play a role in a healthy diet, providing nutrients, probiotics, and health benefits. Focus on choosing varieties high in protein, calcium, vitamins D and B12, and probiotics without excess added sugars.
5 tips for adding dairy-free yogurt to your diet
Here are some simple tips to help you add more dairy-free probiotic yogurt into your routine:
1. **Use it in smoothies:** Blend dairy-free yogurt into fruit or veggie smoothies instead of milk for extra protein and a creamy texture.
2. **Make parfaits:** Layer yogurt with roasted nuts, fresh fruit, granola, seeds, coconut flakes, or nut butters for a satisfying parfait.
3. **Dip with vegetables:** Use yogurt as a veggie dip or mix with spices as a dressing for salads.
4. **Bake with it:** Add yogurt to muffin, bread, or cake batters in place of milk or oil.
5. **Substitute in recipes:** Use dairy-free yogurt in curries, soups, chia pudding, or anywhere else you’d use regular yogurt.
Probiotic yogurt made from coconut, almond, or other plant milks offers a tasty way to get gut-healthy live cultures without the dairy. With so many brands now offering dairy-free options, it’s easy to find a yogurt to match your tastes and dietary needs.
The bottom line
Dairy-free yogurts provide probiotic benefits for digestion and immunity without containing any milk ingredients. Popular plant milk bases for probiotic yogurt include coconuts, almonds, soy, oats, and more. Leading dairy-free brands like Forager Project, Siggi’s, Silk, and Kite Hill offer high quality probiotic yogurts in a variety of flavors and textures. Check the label for live and active cultures, minimal additives, and added nutrients like protein, calcium, vitamin D and B12. Overall, dairy-free probiotic yogurt can be a nutritious addition to a plant-based diet.
