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Gut Health

Gut health plays an important role in digestion, immune function, nutrient absorption and overall wellness. The gut microbiome — the community of microorganisms living in the gastrointestinal tract — is influenced by many factors, including diet.

Dairy foods support gut health in two complementary ways: through their nutrient profile and, in some cases, through beneficial live cultures found in fermented dairy foods such as yogurt and kefir.

Why Gut Health Matters

The digestive tract, home to the gut microbiome, is one of the body’s most active and complex systems. A healthy gut supports many important functions throughout the body.

A healthy gut microbiome helps:

  • Digest and absorb nutrients from food
  • Support immune function
  • Maintain digestive comfort and regularity
  • Support the body’s natural gut and metabolic health barrier function
  • Contribute to overall wellness and metabolic health
Clear glass filled with fresh white milk on a light blue background.

The gastrointestinal (GI) tract is also closely connected to immune health. In fact, about 70% of the body’s immune cells are located within the GI tract, highlighting the important relationship between gut health and immune function.

How Dairy Foods Support Gut Health

Dairy foods support gut health through providing essential nutrients and, in certain products, live and active cultures.

All dairy foods—including milk, cheese, and yogurt—provide important nutrients such as high-quality protein, calcium, potassium, magnesium and vitamin D. These nutrients support normal body functions that contribute to overall digestive and immune health.

In addition, a strong and growing body of evidence shows that fermented dairy foods containing live, active cultures—such as yogurt, kefir, and natural cheese—can play an important role in supporting gut health. Live and active cultures are beneficial probiotic bacteria, like Lactobacillus bulgaricus and Streptococcus thermophilus, that interact with the gut microbiome in positive ways.

Fermented dairy foods with live and active cultures may help:

  • Support diversity within the gut microbiome
  • Contribute beneficial bacteria to the digestive tract
  • Maintain gut barrier integrity
  • Support digestive function and comfort
  • Enhance lactose digestion for some individuals

Research also suggests that regular consumption of fermented dairy foods, especially yogurt, is associated with broader health benefits, including:

  • Metabolic health: Yogurt intake is associated with a lower risk of type 2 diabetes
  • Heart health: Yogurt consumption is associated with improved cardiovascular health and healthy blood pressure
  • Inflammation: Dairy foods, including milk, cheese, and yogurt, are generally neutral to beneficial in relation to inflammation

Together, these nutrients and functional benefits help explain why fermented dairy foods are often highlighted for their role in digestive wellness.

Building a Healthy Gut Early in Life

The foundation for lifelong digestive health is established early in life. Around six months of age, when infants begin eating solid foods, the gut microbiome begins to grow and change. This process continues through early childhood, and by about age three, a child’s gut microbiome begins to resemble that of an adult.

During these early years:

  • Diet plays an important role in shaping the gut microbiome
  • Eating a variety of foods supports microbial diversity
  • Balanced nutrition supports immune and digestive development
  • Early eating patterns help establish lifelong habits

Incorporating foods like yogurt and kefir with live and active cultures into meals and snacks can help support a healthy gut environment.

Gut Health Across the Lifespan

Gut health is important at every stage of life.

Early Childhood

The gut microbiome develops rapidly during infancy and early childhood. Nutrition plays an important role in shaping microbial diversity and digestive development as gut bacteria are developing, multiplying and becoming established.

Adulthood

Balanced eating patterns help support digestion, nutrient absorption and immune function throughout adulthood.

Healthy Aging

As people age, aiding proper digestion and nutrient absorption becomes increasingly important. Nutrient-dense foods can help support overall wellness and quality of life.

What does the “live and active cultures” seal on yogurt mean?
Do all fermented foods contain live and active cultures?
Can people with lactose intolerance include dairy in a gut-healthy diet?

Gut Health Resources