If you’re looking for a way to boost your gut health, consider incorporating Yakult into your diet. This probiotic drink is becoming increasingly popular worldwide for its many health benefits. In this article, we will explore the amazing Yakult benefits and why you should include them in your daily diet. So, let’s dive in and learn more about this delicious drink!
What is Yakult?
The probiotic beverage Yakult is a health-promoting tonic imbued with a proprietary strain of microorganisms known as Lactobacillus casei strain Shirota, which confers its distinctiveness. This fermented dairy elixir, sweetened and infused with the succulent essence of grape juice, has become a staple in the wellness industry, lauded for its purportedly beneficial effects on the gut microbiome and immune system.
History of Yakult: Dr. Minoru Shirota invented Yakult in Japan for the first time in 1935. It was given the name Lactobacillus casei strain Shirota after the lactic acid bacteria that he isolated and found. Yakult was introduced to the globe in 1936 and is now a well-known health beverage.
How Yakult is made: Fermenting skimmed milk with Lactobacillus casei strain Shirota creates Yakult. The fermentation process takes roughly five to seven days, during which the bacteria convert lactose to lactic acid. This process creates a sour taste and reduces the sugar content of the milk. They subsequently pasteurized and packaged the resultant beverage.
The importance of probiotics in the diet: Probiotics refer to live microorganisms that can confer numerous health benefits when consumed in sufficient quantities. These beneficial bacteria aid in sustaining a balanced microbiome within the gut, promote healthy digestion, and enhance the immune system’s functionality.
The Science Behind Yakult Benefits
The human gut microbiome: The human gut microbiome is a multifaceted community of microorganisms in the digestive tract. It encompasses various bacteria, viruses, fungi, and other microorganisms pivotal in digestion, nutrient uptake, and immune system functionality.
How probiotics work: Probiotics operate by re-establishing the equilibrium of advantageous bacteria in the gut microbiome. They facilitate the growth of beneficial bacteria, which fosters improved digestion, fortifies the immune system, and diminishes the likelihood of several health ailments.
Types of probiotics: There are many types of probiotics, including Lactobacillus, Bifidobacterium, and Streptococcus. Every strain confers unique health advantages and operates in varying ways to advance gut health and augment immune function.
Lactobacillus casei strain Shirota: the probiotic strain in Yakult: Lactobacillus casei strain Shirota is a rare probiotic bacteria exclusively in Yakult. It has undergone extensive research and exhibited many health advantages, including enhancing digestion, augmenting the immune system, and supporting bone health.
Health Benefits of Yakult
1. Digestive Health
Maintaining gut health: Yakult facilitates sustaining a healthy microbiome equilibrium in the gut, which advances healthy digestion and nutrient absorption. Additionally, it may lessen the likelihood of digestive maladies such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Alleviating digestive disorders: Yakult has demonstrated efficacy in mitigating the symptoms of digestive ailments, including bloating, constipation, and diarrhea. Furthermore, it can lessen the symptoms of lactose intolerance and diminish the likelihood of antibiotic-associated diarrhea.
Yakult and constipation: Yakult can potentially alleviate constipation by fostering the growth of advantageous bacteria in the gut. This can aid in enhancing bowel movements and mitigating complications related to constipation.
2. Immune System Support
Strengthening the immune system: The probiotics present in Yakult can fortify the immune system by stimulating the generation of immune cells, such as T cells and natural killer cells. These cells help to safeguard the body against harmful pathogens, thereby strengthening the body’s immune defences.
Reducing the risk of infections: Research studies have revealed that Yakult can mitigate the likelihood of respiratory infections, such as the common cold, flu, and pneumonia. Additionally, it has been discovered to effectively reduce the risk of urinary tract infections and vaginal infections.
Yakult and allergies: Yakult might aid in relieving symptoms of allergies, such as runny nose, itchy eyes, and eczema. This is believed to be due to its ability to reduce inflammation and regulate the immune response.
3. Bone Health
The importance of calcium: Calcium is essential for the development and maintenance of strong bones. However, many people do not consume enough calcium, leading to bone loss and osteoporosis.
Yakult and bone density: Yakult contains calcium, a mineral essential for maintaining strong bones. Research has uncovered that consuming Yakult regularly can help postmenopausal women fortify their bones, minimizing the likelihood of fractures and osteoporosis.
Reducing the risk of osteoporosis: Studies have revealed that Yakult consumption may be beneficial in preventing osteoporosis due to its ability to improve calcium absorption and decrease bone turnover.
4. Brain Health
Gut-brain connection: The gut and the brain are connected through a bidirectional communication network known as the gut-brain axis. The gut microbiome is a key component of this axis and plays an important role in regulating the communication between the gut and the brain.
Yakult and mental health: Consuming Yakult may positively affect mental health by reducing symptoms of depression and anxiety. Additionally, studies have shown that it can improve cognitive function in elderly individuals.
Reducing the risk of depression and anxiety: Yakult may help to reduce the risk of depression and anxiety by modulating the gut-brain axis and reducing inflammation.
5. Yakult Benefits for Skin Health
Importance of skin health: The biggest organ in the human body, the skin, serves as a vital defense against dangerous microorganisms. Yet, several things can harm it, including exposure to UV radiation, pollution, and poor diet.
Yakult and skin health: Yakult may have a positive effect on skin health as it can encourage the growth of helpful bacteria while reducing inflammation. Moreover, studies have shown that it can alleviate symptoms associated with acne and atopic dermatitis.
Reducing the risk of skin infections: Yakult may effectively mitigate the likelihood of skin infections by encouraging the proliferation of beneficial bacteria and hindering the propagation of harmful bacteria.
6. Yakult Benefits for Weight Loss
Obesity and its health implications: Obesity is a medical disorder that develops when the body stores too much fat. It can cause heart disease, diabetes, and even cancer. It is often brought on by ingesting more calories than the body can burn, resulting from a sedentary lifestyle and a diet high in calories but low in nutrients.
Yakult and weight management: Yakult is not designed to be a weight loss supplement, but it can be beneficial when incorporated into a weight management plan. The probiotics in Yakult can improve gut health and digestion, leading to a healthier metabolism and supporting weight loss efforts. Yakult also contains protein and calcium, which can help to increase feelings of fullness and satisfaction, ultimately reducing the likelihood of overeating.
The role of Yakult in reducing body weight: Several studies have shown that consuming probiotics like the lactobacillus casei strain Shirota found in Yakult may lead to slight reductions in body weight and fat. However, more research is required to fully understand probiotics’ impact on weight management and identify the most effective dose and duration of supplementation.
It is important to note that Yakult alone is unlikely to result in substantial weight loss without a healthy diet and regular exercise. Nonetheless, integrating Yakult into a balanced weight management program can be a useful move toward achieving a healthy weight.
Who Should Take Yakult
Yakult for children: Yakult is considered safe for children to consume and can benefit their gut health. The appropriate daily intake may depend on the child’s age and weight, but one bottle per day is generally recommended. However, it is always advisable for parents to consult with their child’s pediatrician before introducing any new supplements or making significant changes to their diet.
Yakult for adults: Adults can also benefit from consuming Yakult as part of a healthy diet. It can help maintain digestive health, support the immune system, and promote overall wellness. The recommended daily intake for adults is generally one or two bottles per day.
Yakult for the elderly: As individuals age, their digestive health can decline, leading to difficulty in absorbing nutrients from food. Yakult can support gut health and enhance nutrient absorption, making it a beneficial option for older adults. The recommended daily intake may differ depending on individual needs, but consuming one or two bottles per day is typically suitable.
Yakult for pregnant and lactating women: Yakult is generally safe for pregnant and lactating women, but it is important to consult a healthcare professional before adding it to your diet. The lactobacillus casei strain Shirota, the probiotic strain in Yakult, is safe for pregnant women and may even offer benefits such as reducing the risk of gestational diabetes. However, more research is needed to understand the effects of Yakult during pregnancy and lactation fully.
How to Incorporate Yakult into Your Diet
Daily recommended intake: The recommended daily intake of Yakult can vary depending on the country or region. It’s recommended to check the guidelines on the packaging or consult with a healthcare professional to determine the appropriate amount based on individual needs. However, one to two bottles per day are generally considered a safe and effective amount to consume.
Incorporating Yakult into meals:
Yakult can be incorporated into meals in a variety of ways. Some people consume the beverage without dilution, while others mix it with other drinks or use it in culinary creations. Here are a few ideas:
- Add Yakult to a smoothie for an extra boost of probiotics.
- Mix Yakult into oatmeal or yogurt for added flavor and health benefits.
- Use Yakult as a replacement for buttermilk or yogurt in baking recipes.
- Make a Yakult-based salad dressing or marinade for added flavor and gut health benefits.
Yakult recipes:
Here are a few recipes that incorporate Yakult:
Yakult and Oats:
- 1/2 cup rolled oats
- 1/2 cup almond milk
- 1/4 cup Yakult
- 1 tbsp honey
- 1/4 tsp vanilla extract
- 1/4 tsp cinnamon
- Toppings of your choice (e.g. fresh fruit, nuts, seeds)
Combine all ingredients in a jar or container, sealing well. Once the mixture is sufficiently blended, transfer it to the refrigerator and let it chill overnight to maximize its flavor. In the morning, retrieve and taste the cold mixture from the refrigerator.
Yakult Smoothie:
- 1 banana.
- 1 cup frozen mixed berries.
- 1/2 cup vanilla yogurt.
- 1/2 cup Yakult.
- 1/2 cup orange juice.
Combine all ingredients in a blender and blend until smooth. Enjoy immediately.
Yakult Salad Dressing:
- 1/4 cup Yakult
- 2 tbsp olive oil
- 1 tbsp honey
- 1 tbsp Dijon mustard
- Salt and pepper to taste
Speed all ingredients together in a small bowl until well combined. Drizzle over your favorite salad, and enjoy!
Yakult vs. Other Probiotics
Comparison of probiotics: While there are many different types of probiotics, Yakult stands out due to its unique strain of Lactobacillus casei Shirota. This strain has been extensively studied for its health benefits and is supported by numerous clinical trials.
Yakult vs. yogurt: Both Yakult and yogurt contain probiotics, however, the type of probiotics varies between them. Generally, yogurt is made with Lactobacillus bulgaricus and Streptococcus thermophilus, on the other hand Yakult uses Lactobacillus casei strain Shirota.
Yakult vs. kefir: Kefir is another fermented dairy product that contains a mix of different probiotic strains. While kefir is also considered to be a source of probiotics, it may not contain the same strains as Yakult.
Yakult vs. other fermented foods: Fermented foods like kimchi, sauerkraut, and miso contain probiotics, but the strains and amounts may vary. People typically eat fermented foods in smaller quantities than a serving of Yakult, which contains concentrated probiotics.
Side Effects of Yakult
Possible side effects: While Yakult is generally considered safe, some people may experience mild side effects such as bloating, gas, or diarrhea. These side effects are usually temporary and should subside within a few days.
Yakult and lactose intolerance: Yakult contains lactose, which may cause problems for people with lactose intolerance. However, some studies have suggested that the probiotics in Yakult may help to improve lactose digestion, which could make it a suitable option for some people with lactose intolerance.
Yakult and allergies: People with allergies to milk or soy should avoid Yakult, as it contains both of these ingredients.
Where to Buy Yakult
Availability of Yakult worldwide: Yakult is available in many countries around the world, including Japan, Korea, Europe, Australia, and the United States.
Online stores that sell Yakult: Yakult can be purchased online from a variety of retailers, including Amazon and the Yakult USA website.
Local stores that sell Yakult: Yakult can be found in many grocery stores, health food stores, and convenience stores in areas where it is sold.
The Bottom Line
In summary, Yakult is a drink that offers numerous health benefits, such as supporting digestive, immune, bone, brain, and skin health and weight management. The key ingredient in Yakult is a strain of probiotics known as Lactobacillus casei Shirota, which has undergone extensive research for its beneficial effects. Although Yakult is generally safe to consume, some individuals may experience mild side effects or have allergies to its components. Overall, Yakult can be a useful addition to a balanced diet and healthy lifestyle.
Frequently Asked Questions and Answers
What is the recommended daily intake of Yakult?
The recommended daily intake of Yakult is one bottle (65 ml) per day. This provides adequate probiotics to promote gut health and support the immune system.
Can I take Yakult on empty stomach?
Yes, you can take Yakult on an empty stomach. It is recommended to take Yakult first thing in the morning to maximize its effectiveness before eating or drinking anything else. Yakult’s live and active probiotic bacteria can help improve digestion and boost your immune system. Taking it on an empty stomach ensures that these beneficial bacteria can reach your intestines without being hindered by other foods or drinks.
Can I drink Yakult 2 times a day?
Drinking Yakult twice a day is generally considered safe and can be a part of a healthy diet.
Can I drink hot tea after Yakult?
You can drink hot tea after 30 minutes of consuming Yakult.
Can I mix Yakult with milk?
While there is no harm in mixing Yakult with milk, it is generally not recommended to do so. The reason for this is that combining Yakult with milk may potentially alter the benefits derived from the probiotics contained in Yakult. As a result, it is advisable to consume Yakult on its own to obtain the maximum benefits from its probiotic content.
Can Yakult cause any adverse side effects?
Although Yakult is generally considered safe for most individuals, certain cases exist where some people may encounter mild side effects, including bloating, gas, or diarrhea. These adverse effects are typically short-lived and dissipate within a few days, yet it is important to remain vigilant and exercise caution.
How long does Yakult take to work?
The effects of Yakult on gut health and the immune system can vary depending on the individual and their overall health status. Some people may notice improvements in digestive symptoms within a few days of starting Yakult, while others may take several weeks. Incorporating Yakult into a healthy lifestyle, including a balanced diet and regular exercise, is important for optimal results.
Is Yakult suitable for vegetarians and vegans?
It is worth noting that Yakult does not comprise any animal-derived components and is thus deemed suitable for vegetarians. Nevertheless, it is essential to acknowledge that Yakult does contain milk and may not be suitable for individuals adhering to a vegan lifestyle.
Sources
- Health Benefits of Probiotics: A Review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045285/
- Effect of probiotic and prebiotic fermented milk on skin and intestinal conditions in healthy young female students
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4965514/
- Can probiotics help treat depression and anxiety?
https://www.health.harvard.edu/blog/can-probiotics-help-treat-depression-anxiety-2017072612085
- The Benefit and The Content of Lactic Acid Bacteria “Lactobacillus casei Shirota Strain” in Yakult
https://jurnal.untidar.ac.id/index.php/ijobe/article/viewFile/4027/2006