Yogurt is already a gut-friendly staple thanks to its natural probiotics, but adding the right superfoods can take its benefits to the next level. Certain nutrient-dense ingredients can support digestion, promote healthy gut bacteria, and even help with weight management by keeping you fuller for longer. Nutritionists share their top three superfoods to mix into your yogurt for a delicious and health-boosting boost.
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1. Berries, Such As Raspberries, Blackberries, Strawberries
There are so many benefits to eating berries on a regular basis. Berries like blueberries, raspberries, and strawberries are rich in fiber and antioxidants. The fiber helps feed beneficial gut bacteria, promoting a healthy microbiome, while antioxidants help reduce inflammation. They’re also low in calories, making them great for weight management. Integrative nutrition health coach Solveig Eitungjerde explains that these small fruits are high in insoluble fiber, which aids bowel movements and feeds beneficial gut bacteria.
"Add to yogurt, cereal, or eat as a snack," she recommends.
2. Chia Seeds
Chia seeds are packed with soluble fiber, which can help slow digestion and increase feelings of fullness. They also contain omega-3 fatty acids, which support overall health, and prebiotic fiber that encourages the growth of healthy gut bacteria.
"Chia seeds are rich in soluble fiber," Dr. Mrinal Pandit, a registered dietitian, clinical nutritionist, and certified nutritional counsellor, explains. "When consumed, they absorb water and form a gel-like substance in the digestive tract, promoting feelings of fullness and helping with digestion." She notes that they can even help with blood sugar regulation and hydration, both of which can help with weight loss and bloat prevention.
"Add chia seeds to yogurt to boost fiber and omega-3 fatty acids," she suggests.
3. Kefir
Believe it or not, you can add additional probiotics—like kefir—to yogurt to enhance gut health. Probiotics support digestion, strengthen immunity, and help maintain a healthy balance of gut bacteria, which is linked to better metabolism and weight regulation.
Samantha Cassetty, MS, RD, says, "One study found that eating six servings of fermented foods, [like kefir], per day led to better microbiome diversity and reduced markers of inflammation. These factors can lower your risk of numerous conditions, including autoimmune conditions, type 2 diabetes, heart disease, and mood disorders like depression and anxiety."
