A Glass of Yogurt with Honey in the Morning: A Small Habit That May Make a Big Difference to Your Digestion and Wellbeing

What if one of the best things you could do for your gut each morning took less than a minute and needed only two ingredients you probably already have in your kitchen? Scientists at the University of Illinois Urbana-Champaign recently tested one of the oldest food pairings in the Mediterranean diet, yogurt and honey. Their results suggest that the honey may do more than add sweetness. It may also help the beneficial bacteria in yogurt survive their journey through the digestive tract.

It is a habit some well-known food lovers already follow. Celebrity chef Bobby Flay has told Bon App{-15447}tit that his usual breakfast is Greek yogurt, sweetened with fresh berries and honey or pomegranate molasses. For someone who spends his days surrounded by elaborate dishes, his favorite morning meal is surprisingly simple. Ask around and you will find many people who have stuck with a bowl of yogurt and honey for years. They say it is easy on the stomach, keeps them going until lunch, and is something they genuinely look forward to.

A Simple Morning Ritual

There is hardly a better way to start the day than with a glass of yogurt into which you stir two spoonfuls of honey. Many people like to eat it first thing in the morning, before anything else, and prefer it not straight from the fridge but at room temperature. Simply take the yogurt out a little earlier, while you are getting ready for the day.

Room temperature is mostly a matter of comfort. Some people with a sensitive stomach find a cold breakfast less pleasant. The live cultures themselves are not harmed by cold: as nutritionist Monica Reinagel explains on Quick and Dirty Tips, probiotic bacteria tolerate cold temperatures very well. If you prefer your yogurt chilled, that is perfectly fine too.

What Probiotics Actually Are

Probiotics and natural enzymes are valuable for the body. The Harvard T.H. Chan School of Public Health cites the World Health Organization's definition of probiotics: live microorganisms that, when consumed in adequate amounts, provide a health benefit. Some of the best-known groups that live in the human gut include Lactobacillus and Bifidobacterium, and many yogurts contain one or both of them.

According to Cleveland Clinic, many people turn to probiotics because they may help with occasional digestive discomfort, and over time they may contribute to more regular bowel habits and smoother digestion. Researchers at the University of Alabama at Birmingham also describe how gut bacteria help the body break down fiber and make better use of the protein and fat in our food. Your gut works together with its microbes every time you eat.

This is why yogurt with live cultures is often linked to a well-functioning digestive system and to supporting the body's natural defenses, a large part of which is located in the gut. Results vary from person to person, though, and yogurt is best seen as one helpful piece of a balanced diet, not a cure for anything.

When choosing a yogurt, read the label. Look for "live and active cultures" and pick a plain, unsweetened variety. Flavored and fruit yogurts often contain surprising amounts of added sugar, which we wrote about in Hello, and Fattening: Foods that Sabotage Your Diet. Adding your own honey lets you control exactly how much sweetness goes in.

Why Honey and Yogurt Make Such a Good Team

This is where things get interesting. In two studies published in The Journal of Nutrition, a team led by Hannah Holscher at the University of Illinois examined what happens when honey is added to yogurt containing the probiotic strain Bifidobacterium animalis.

In the first, laboratory study, researchers simulated digestion and found that yogurt mixed with clover honey helped more probiotic bacteria survive the intestinal phase of digestion than yogurt mixed with sugar or water. In the second study, healthy adults ate yogurt with clover honey for two weeks. The probiotic bacteria were more abundant in their gut afterwards, which suggests the lab results also held up in real people. According to the university's summary, about one tablespoon of honey per serving of yogurt was enough to support probiotic survival.

To be fair, the same human study did not find measurable changes in digestion speed, mood, or concentration, and it focused on one probiotic strain and one type of honey. The studies were also funded by the National Honey Board. Still, the findings give a pleasing scientific nod to a combination people have enjoyed for centuries.

Is an Empty Stomach the Right Time?

The traditional advice is to eat this yogurt "on an empty stomach," first thing in the morning. Some people worry that stomach acid will destroy the beneficial bacteria if there is nothing else in the stomach. Here, yogurt has a built-in advantage: it is itself a food, containing protein and some fat, which helps buffer stomach acid.

A study published in the journal Beneficial Microbes tested a probiotic product in a model of the human digestive tract. Bacteria survived best when taken with a meal or about 30 minutes before one, and survived poorly when taken 30 minutes after eating. Low-fat milk and oatmeal with milk offered better protection than water or apple juice. In other words, a glass of yogurt at the start of the day, followed by the rest of your breakfast, fits this pattern very well.

If you are curious which foods are better avoided early in the day, take a look at Why is it dangerous to eat these foods for breakfast.

Fuller for Longer, With More Energy

Many people who eat yogurt regularly say they feel more comfortable after meals and have fewer stomach troubles. You will sometimes hear claims that after just three days, nutrient absorption jumps by a fixed percentage. There is no solid research behind such precise numbers, so it is better to treat them with caution. What is well established is that yogurt is a good source of protein, calcium and B vitamins, and protein helps you stay satisfied longer.

That is one reason a yogurt breakfast can help you feel full and energetic through the morning, and why your mood may be better than after a sugary pastry. If bloating is something you struggle with, you may also find helpful tips in Get Rid of Bloating and Excess Water.

A Few Sensible Tips

• Go easy on the honey. Honey is still a form of sugar. One to two teaspoons, or up to a tablespoon, is plenty. The World Health Organization recommends keeping free sugars, which include honey, to a small share of your daily energy intake.


• Choose plain yogurt with live cultures. Natural, Greek or homemade yogurt all work well.


• Don't stir honey into hot liquids first. Simply mix it into the yogurt as it is.


• Never give honey to babies under 12 months. According to the University of Florida IFAS, the CDC, the American Academy of Pediatrics and the National Honey Board all advise against it because of the risk of infant botulism.


• Listen to your body. If you are lactose intolerant, have diabetes, a weakened immune system, or any ongoing digestive condition, it is a good idea to check with your doctor or a registered dietitian before making a new food a daily habit.

Delicious, Too

Beyond everything else, honey yogurt is simply very tasty. Creamy, slightly tangy and gently sweet, it feels like a small treat, but one you don't need to feel guilty about. If you'd like to vary it, add a handful of berries, a sprinkle of cinnamon or a few chopped walnuts.

Give it a try. Make it your morning ritual for a week or two and notice how you feel.