5 Interesting Benefits of Bulgarian Yogurt
Dr. Eric Berg
02/01/2025
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Bulgarian yogurt has a centuries-long history and is revered as one of the most authentic forms of yogurt in the world. It’s a nutrient-rich probiotic powerhouse that helps promote digestive health, strengthen immune functions, and support weight management.
Discover five impressive health benefits of Bulgarian yogurt and learn how to choose the best yogurt for optimal health.
What is Bulgarian yogurt?
Bulgarian yogurt’s probiotic properties have been recognized as early as the 16th century, according to research published in Biotechnology & Biotechnological Equipment.
Historical accounts suggest that French King François I found relief from chronic diarrhea after consuming a diet centered around what would become known as Bulgarian yogurt, highlighting its early reputation for supporting digestive health.
However, Bulgarian yogurt didn’t gain significant scientific and international recognition until the early 1900s. At that time, it became celebrated as an exclusive invention intricately tied to Bulgaria’s cultural heritage.
This was mainly due to the groundbreaking work of Bulgarian microbiologist Stamen Grigorov, who first identified Lactobacillus bulgaricus, the key bacteria linked to Bulgarian yogurt’s potent probiotic qualities and health benefits.
Unlike other yogurt varieties, such as Greek yogurt, authentic Bulgarian yogurt isn’t strained. As a result, Bulgarian yogurt is thick with a creamy consistency and tangy flavor and is often regarded as one of the finest yogurts available.
This method also preserves its composition of active cultures and nutrients, which have been shown to support gut health, boost immune function, and enhance digestion.
Watch the video below to learn about a high-quality Bulgarian yogurt option.
Bulgarian Yogurt Recommendation
5 benefits of Bulgarian yogurt
Bulgarian yogurt’s excellent nutritional and microbiological profile sets it apart as an exceptional dairy product.
Its rich contents of probiotic bacteria provide a wide range of potential health advantages, from supporting healthy digestion to improving mood.
Here are five benefits of regularly eating Bulgarian yogurt.
1. Promotes digestive health
Research shows that yogurt containing adequate amounts of Lactobacillus bulgaricus and Streptococcus thermophilus, which are the primary bacterial strains in Bulgarian yogurt, can help break down lactose and enhance digestive comfort.
A study published in The American Journal of Clinical Nutrition highlights that these beneficial bacteria increase beta-galactosidase activity. This enzyme alleviates digestive issues, such as bloating, gas, and diarrhea, commonly experienced by lactose-intolerant individuals.
This enzyme also helps improve nutrient absorption, thereby contributing to optimal digestive functions and overall health.
2. Supports weight management
Due to its rich probiotic content, Bulgarian yogurt may aid in weight management by promoting a diverse gut microflora.
A balanced gut microbiome is linked to more effective metabolic processes, improved regulation of appetite-controlling hormones, and enhanced energy utilization, all crucial aspects of achieving and maintaining a healthy weight.
Research published in Probiotic Research in Therapeutics highlights that a healthy gut microbiome can influence appetite-regulating hormones, such as ghrelin and peptide YY (PYY), in overweight and obese patients.
It’s believed that the interplay between probiotics and these hormones helps reduce hunger, increase feelings of fullness, and support sustainable weight loss efforts.
3. Improves microbial balance
The specific probiotic cultures present in Bulgarian yogurt are known for their effectiveness in colonizing the digestive tract with beneficial microbes, which helps maintain a diverse and balanced gut microbiome.
Bulgarian yogurt boasts an impressive 90 billion colony-forming units (CFUs) per serving, significantly surpassing the probiotic content of other popular options like Greek yogurt. CFUs represent the number of live, active bacteria capable of thriving and colonizing in your gut.
These active cultures also compete with potentially harmful microbes for space and nutrients, which helps reduce the proliferation of pathogens linked to poor gut health.
In addition, butyrate, a fatty acid released by beneficial bacteria, fuels colon cells, helps reinforce the gut lining, and may reduce gut permeability, a factor often linked to inflammation and leaky gut syndrome.
A study published in the NFS Journal demonstrated that regular consumption of Bulgarian yogurt containing traditional starter cultures improved constipation symptoms, increased fecal short-chain fatty acids, and enhanced mood in healthy women.
This suggests that Bulgarian yogurt's unique balance of probiotics may have therapeutic properties for common digestive complaints.
4. Supports strong immune defenses
Evidence suggests that probiotics such as Lactobacillus bulgaricus and Streptococcus thermophilus can help enhance and maintain a strong immune system.
Research published in the Journal of Dairy Science highlights that these strains can enhance immune function by influencing regulatory T cells and beneficial cytokines while lowering inflammatory markers in the intestinal tissues.
5. May reduce gut inflammation
A study published in the Journal of Functional Foods found that EPS-1, a novel polysaccharide isolated from Bulgarian yogurt, alleviates gut inflammation.
Although only yet confirmed in animal models, EPS-1 has shown the potential to restore gut barrier integrity, reduce inflammatory markers, and balance gut microbiota.
This promising compound may pave the way for future therapeutic approaches to managing gut-related disorders in humans, though further research is needed to confirm its effects.
How to choose the best Bulgarian yogurt
To maximize the health benefits of Bulgarian yogurt, it’s crucial to choose an organic, grass-fed option free of added sugars.
Opt for varieties that emphasize a traditional fermentation process, which ensures an abundance of beneficial probiotics such as Lactobacillus bulgaricus.
Additionally, products with longer fermentation times, ideally close to 36 hours, typically contain significantly greater concentrations of probiotic cultures.
Look for options made with whole-fat A2 milk, and prioritize those that use minimally processed milk, free from preservatives, artificial colors, and harmful additives.
“A2 milk comes from cows that produce a natural form of casein protein.” Dr. Berg explains, “Unlike A1 milk, A2 is easier to digest and less likely to cause bloating or gut inflammation.”
Alternatively, making yogurt at home is an excellent way to guarantee a high-quality product that maximizes health benefits.
Making your own Bulgarian yogurt is surprisingly easy and requires just a few key ingredients—milk, a traditional yogurt starter, and a little bit of patience.
This approach allows you to select high-quality milk and a reliable Bulgarian yogurt starter. By controlling the fermentation duration at home, you can achieve a potent probiotic profile to help fix your gut and support overall health.
Making Bulgarian yogurt at home gives you greater control over its texture and taste while avoiding unwanted ingredients. This helps achieve a fresh and nutritious yogurt that closely resembles the traditional version.
Other beneficial types of yogurt
In addition to Bulgarian yogurt, several other types of yogurt offer significant probiotic benefits.
Here are four types of yogurt that offer great health benefits.
1. Greek yogurt
Whole milk Greek yogurt is a rich source of high-quality protein while being low in carbohydrates, making it a valuable addition to a healthy diet.
While the repeated straining process used to achieve its thick texture lowers its probiotic count, fresh Greek yogurt still contains a significant amount of live beneficial bacteria.
2. L. reuteri yogurt
L. reuteri yogurt is another excellent choice and a rich source of Lactobacillus reuteri. It contains nearly 70 billion CFUs, close to the amount found in Bulgarian yogurt. This unique probiotic strain has been shown to significantly improve mood, promote hormonal balance, and strengthen immune functions.
3. Skyr
Skyr, also known as Icelandic yogurt, is a thick and creamy yogurt similar to Bulgarian and Greek yogurt. Although it contains fewer probiotics, it still has a notable amount of beneficial bacteria while offering an abundance of healthy fats and protein.
4. Kefir
Kefir is a fermented yogurt drink containing a diverse array of microbes, including bacteria and yeast, making it a highly potent probiotic option compared to many yogurt products.
Kefir’s robust microbial content has been found to aid in serotonin production and may help lower cortisol levels, promoting better sleep and reduced stress.
Key takeaways
Bulgarian yogurt is a nutrient-dense superfood rich in probiotic bacteria that have been found to support gut health, enhance immune functions, and promote overall wellness.
When selecting Bulgarian yogurt, opt for authentic products made using traditional methods and free from unnecessary additives and added sugars. The best choices contain live cultures and have been made using grass-fed A2 full-fat milk.
FAQ
1. What is special about Bulgarian yogurt?
Bulgarian yogurt contains Lactobacillus bulgaricus, a probiotic strain renowned for its gut-healing properties.
Unlike other yogurt varieties, authentic Bulgarian yogurt isn’t strained, allowing it to retain more nutrients and live cultures, which maximizes its nutritional profile and health benefits.
2. Is Bulgarian yogurt better than kefir?
Both Bulgarian yogurt and kefir offer unique health benefits. While kefir contains a wider variety of probiotic strains, Bulgarian yogurt typically provides a larger volume of bacteria cultures.
Additionally, Bulgarian yogurt contains more protein and has a thicker consistency, which many people find more appealing.
3. Is Bulgarian yogurt good for you?
Yes, Bulgarian yogurt is highly nutritious and provides numerous health benefits, including improved digestion, enhanced immune functions, and better nutrient absorption.
4. Is yogurt keto-friendly?
Plain Bulgarian yogurt can be an excellent addition to a Healthy Keto® diet as it’s naturally low in carbohydrates and sugar and supports healthy digestion.
However, ensure that the yogurt you choose is sugar-free and doesn't contain artificial ingredients that may disrupt ketosis.
5. Can yogurt affect your hormones?
Yes, specific probiotic strains in certain yogurts, such as Lactobacillus reuteri, have been linked to hormonal modulation. This unique strain has been found to stimulate the release of oxytocin, a crucial hormone in social bonding and stress regulation.
Additionally, probiotics in yogurt can influence the balance of other hormones related to mood, appetite regulation, and metabolic processes, contributing to improved overall well-being and better weight management.
6. Is yogurt healthier than kefir?
Whether yogurt is healthier than kefir depends on your needs. Kefir offers a more diverse probiotic profile, while certain kinds of yogurt may provide more protein and higher amounts of active cultures.
Sources
https://www.tandfonline.com/doi/full/10.1080/13102818.2018.1475255#abstract
https://www.sciencedirect.com/science/article/pii/S0002916523050797
https://link.springer.com/chapter/10.1007/978-981-16-8444-9_1
https://www.sciencedirect.com/science/article/pii/S2352364620300298
https://www.sciencedirect.com/science/article/pii/S0022030218309652
https://www.sciencedirect.com/science/article/pii/S175646462300378X
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