Yogurt is well-known for containing probiotics, but new research suggests that honey may help these beneficial bacteria survive the digestive process. Studies from the University of Illinois, Urbana-Champaign, published in The Journal of Nutrition in March and June 2024, show that honey, particularly clover honey, can enhance the survival of probiotics in the gut.
Studies Highlight Honey’s Role
In their first study, researchers tested four types of honey—clover, alfalfa, buckwheat, and orange blossom—mixed with yogurt containing the probiotic strain Bifidobacterium animalis. They simulated human digestion by adding saliva, stomach acid, intestinal bile, and enzymes to the yogurt. The results showed that yogurt with clover honey had the highest survival rate for probiotics.
Dr. Hannah D. Holscher, the lead author and an associate professor of nutrition at UIUC, explained that clover honey’s effectiveness may be due to its high glucose content, which provides energy for probiotics. Additionally, clover honey contains fewer enzymes that break down oligosaccharides, sugars that bacteria use for energy. The antioxidants in clover honey might also help protect probiotics in the harsh environment of the small intestine.
To verify these findings in humans, Holscher’s team conducted a second study with 66 healthy adults over two weeks. Participants consumed yogurt with honey or heat-treated yogurt with added sugar. Stool samples indicated that the honey-enriched yogurt increased the presence of B. animalis throughout digestion. A tablespoon of honey was sufficient to support probiotic survival.
However, the study did not find significant improvements in bowel habits, mood, or cognition among participants. Holscher noted that honey might benefit people with digestive issues like constipation, but further research is needed.
Honey as a Flavor Enhancer
Dietitian Amanda Sauceda, MS, RDN, of California State University, Long Beach, suggests that adding honey to yogurt can make it more enjoyable. While yogurt’s tartness can be off-putting to some, honey can enhance its flavor without overwhelming it with sweetness. Honey also provides additional nutrients, such as potassium and phenols, which may positively influence gut health.
Considerations and Recommendations
Despite its benefits, honey is still an added sugar, which can contribute to weight gain and other health issues if consumed in excess. The Dietary Guidelines for Americans recommend that added sugars make up less than 10% of daily calories. For a 2,000-calorie diet, this means keeping added sugar intake below 200 calories per day. A tablespoon of honey adds about 64 calories, all from sugar. It is advisable to limit other sources of added sugar if honey is included in your diet.
Conclusion
Both Holscher and Sauceda agree that adding honey to yogurt can be a nutritious choice. It not only helps probiotics survive the digestive tract but also enhances yogurt’s flavor. However, it’s essential to consume honey in moderation and be mindful of overall added sugar intake.
