Le yaourt est un produit de densité nutritionnelle élevée, savoureux, pratique et facile à digérer, qui aide à atteindre la quantité de produits laitiers recommandée quotidiennement, sans calories superflues. Retrouvez plus d’informations dans cette fiche pratique, destinée à vos patients.
Le yaourt n’est pas une invention récente de l’industrie agro-alimentaire. Ils est consommé par l’homme depuis plusieurs millénaires. C’est en Asie Centrale que l’on trouve les premières traces de yaourts et non en Bulgarie. Cette ligne du temps retrace les moments marquants de l’histoire du yaourt, de sa découverte fortuite à nos jours.
Les symptômes d’une intolérance au lactose sont proches de ceux d’autres maladies, plus ou moins graves (intestin irritable, maladie de Crohn, intolérance au gluten, allergie aux protéines de lait de vache…). Un diagnostic précis est donc nécessaire en cas de problèmes de digestion du lait. Cette fiche patient rappelle les questions indispensables à poser en consultation, ainsi que les réflexes à adopter dans le suivi du diagnostic, afin d’assurer, notamment, la couverture des besoins journaliers en calcium.
Les bactéries lactiques du yaourt digèrent le lactose au niveau intestinal et améliorent la digestion des personnes qui le digèrent mal. Pour cette raison, bien qu’il contienne 4,6g de lactose pour 100g, le yaourt est bien toléré par les individus dont la lactase intestinale est faible. Explications de cette propriété si particulière du yaourt dans l’infographie ci-dessous.
Early microbiota colonization significantly impacts future health. According to Dr. Goulet, this ‘microbial programming’ can be disrupted by pre-and postnatal events and antibiotic use, he also describes the preventive effect of yogurt on human gut health.
Intestinal microbiota determine human gut health early after birth by promoting intestinal function and developing the gut immune system. The microbial composition of gut microbiota depends on prenatal events, delivery methods, feeding, infant care environment and antibiotic use. Early implementation of microbiota influences the health of future adults.
Dr. Goulet (Hospital Necker-Enfants Malades, Paris, France) introduces the term of ‘microbial programming’, describing the effect of early colonization on the occurrence of later diseases. Epidemiological studies suggest that dysbiosis or changes in the diversity of gut microbiota are associated with obesity, metabolic and autoimmune diseases, allergy, acute and chronic intestinal inflammation, irritable bowel syndrome (IBS), allergic gastroenteritis and necrotizing enterocolitis.
Recent studies recommend the intake of probiotics, prebiotics or fermented dairy products as treatment or prevention for the described disorders. The living microorganisms in yogurt, in particular Lactobacillus and Bifidobacterium, positively influence disorders such as IBS, infectious diarrhea, allergic disease and necrotizing enterocolitis. Clinical studies confirm the healthy benefits of yogurt consumption, as a source of host-friendly bacteria.
20 October, 2015: Every year, the International Osteoporosis Foundation (IOF) organizes a World Osteoporosis Day and a year-long campaign to raise global awareness for the prevention, diagnosis and treatment of osteoporosis and metabolic bone diseases.
When bones become thin and fragile, osteoporosis may occur. Over the age of 50, one of every three woman and one of every five men suffer from a fragility fracture due to osteoporosis. This disease most commonly affects wrists, spine and hip. Because of osteoporosis, fractures may cause long-term disability and less independence among elderly and increase the risk of premature death.
A balanced diet matters in preventing the risk for osteoporosis: Dairy products, such as milk and yogurt, contain high levels of calcium, vitamin D and protein for good bone and muscle health. One yogurt or a glass of milk contribute to your daily calcium requirements, by bringing you 25% of daily intake. Naturally, calcium recommendations differ from country to country. Adolescents need 1300 mg of calcium per day, whereas adults need 1000 mg/day and 1200 m/day for elderly.
Vitamin D contributes to calcium absorption from food in the intestines and bone mineralization. Fortified yogurt can stimulate daily intake of vitamin D and calcium. High-quality proteins in yogurt provide us essential amino acids, which benefits growth in childhood and adolescence and preserves bone mass while ageing.
As bone health starts already at the foetal stage, maternal nutrition may stimulate skeleton development. Bone building, size and strength is crucial during childhood and adolescence, when half of our bone mass is accumulated. Milk products provide up to 80% of dietary calcium in children. At this stage, nutritional intake and physical activity support bone health in adulthood.
Around the age of 40, we no longer replace bone tissue as quickly as we lose it. Yogurt consumption reduces the risk of calcium and vitamin D deficiency in adults. Seniors need bone thinning prevention and preservation of the muscle function to reduce the risk of falls and fractures. Because malnutrition is common among elderly, fortified yogurt can stimulate vitamin D and calcium intake.
Reference: International Osteoporosis Foundation, patient brochure WOD 2015, pp. 1-23.
2. In chilled soups for a creamy texture.
First, mix almond butter into the vanilla Greek yogurt with a spoon until it becomes a smooth consistency. Next, add the chopped banana and chia seeds on top of the yogurt, and enjoy!
189 Calories, 4g Fat, 0g Saturated Fat, 28g Carbohydrate, Protein 11g, 3g Fiber, 55mg Sodium, 0mg Cholesterol
The daily consumption of 2 yogurt servings (125 g each), fortified with calcium and vitamin D, reduces bone loss in elderly at risk for fractures.
A double-blind randomized control trial of 56 days examined the effect of yogurt consumption, fortified with calcium and vitamin D, on the bone health of 59 institutionalized elderly women with an average age of 85,5 years. Two servings of 125 g yogurt were integrated into the daily diet of the participants. One group received fortified yogurt, containing 800 mg calcium and 10µg vitamin D, whereas the other group consumed a yogurt with 280 mg of calcium.
The results showed that an increased intake of calcium and vitamin D reduced further bone loss among elderly, who have a higher risk for bone fractures and are difficult to keep nourished. More precisely, vitamin D and calcium fortified yogurt reduces serum parathyroid hormone and markers of bone resorption more significant, compared to non-fortified yogurt.
Probiotic bacteria in yogurt influence the balance of gut microbiota, which is associated with behavioral changes. This effect can be explained by the existence of a gut-brain axis.
Yogurt consumption increases the ingestion of probiotic bacteria, in particular Lactobacilli and Bifidobacteria, and may therefore affect the diversity and balance of human gut microbiota. Previous research found that changes in gut microbiota moderate the peripheral and central nervous system, resulting in altered brain functioning, and may have an impact on emotional behavior, such as stress and anxiety.
The described effect suggests the existence of a gut-brain axis. Because of the bidirectional communication between the nervous system and the immune system, the effects of yogurt bacteria on the nervous system cannot be separated from effects on the immune system. Researchers suggest that the communication between gut microbiota and the brain can be influenced by the intake of probiotics, which may reduce the level of anxiety and depression, and affect brain activity that controls emotions and sensations. Autism patients often suffer from gastrointestinal abnormalities, whereby viral infections over pregnancy have an impact on the long term, this might be reversed through consumption of specific bacteria, also found in yogurt.
As the composition of gut microbiota is different for each individual, changes in the balance and content of common gut microbes affect the production of short chain fatty acids butyrate, propionate, and acetate. These fermentation products improve host metabolism by stimulating glucose and energy homeostasis, regulating immune responses and epithelial cell growth, and also supporting the functioning of the central and peripheral nervous systems.
