Yoghurt has been a staple in human diets for centuries—and for good reason. This humble dairy product, made by fermenting milk with live bacteria, is far more than just a creamy snack or breakfast sidekick. It’s a nutritional powerhouse that can support everything from your bones to your belly, and even your heart.
Whether you enjoy it plain, Greek-style, or flavoured with fruit, yoghurt is one of those rare foods that are both delicious and incredibly good for you. And for Australians over 50, it can be a particularly smart addition to your daily diet.
Let’s take a closer look at six science-backed health benefits of yoghurt—and why it might just be the secret weapon your body’s been craving.
1. A Nutrient-dense superfood
Yoghurt is packed with essential nutrients that your body needs to function at its best—especially as you age. Just one cup of plain yoghurt provides nearly half your daily calcium needs, which is crucial for maintaining strong bones and teeth. This is particularly important for older adults, who are at greater risk of osteoporosis and fractures.
But calcium is just the beginning. Yoghurt is also rich in B vitamins, including B12 and riboflavin, which support energy production and help protect against heart disease and cognitive decline. Phosphorus, magnesium, and potassium play key roles in everything from muscle function to blood pressure regulation. Vitamin D, in fortified varieties, helps your body absorb calcium and supports immune health. In short, yoghurt is a one-stop shop for many of the nutrients your body needs to stay strong and resilient.
2. High in protein—especially Greek yoghurt
Protein is essential for maintaining muscle mass, supporting metabolism, and keeping you feeling full—all of which become increasingly important as we age. Yoghurt delivers a solid protein punch, with around 12 grams per cup. Greek yoghurt, which is strained to remove excess whey, contains even more—up to 20 grams per 200g serving.
This high protein content can help regulate appetite by increasing satiety hormones, support weight management by reducing overall calorie intake, and preserve muscle mass, which naturally declines with age. Studies have shown that people who snack on yoghurt tend to eat fewer calories at their next meal compared to those who choose lower-protein snacks. So if you’re looking for a satisfying, muscle-friendly snack, yoghurt is a smart choice.
3. Supports digestive health
Not all yoghurts are created equal—but those that contain live, active cultures (probiotics) can do wonders for your gut. Probiotics are beneficial bacteria that help maintain a healthy balance in your digestive system. They can ease symptoms of irritable bowel syndrome (IBS), such as bloating, gas, and abdominal pain; improve regularity and reduce constipation and help prevent antibiotic-associated diarrhoea.
Look for yoghurts that list specific probiotic strains like Lactobacillus or Bifidobacteria on the label. These are the strains most commonly associated with digestive benefits. Tip: Always check for the ‘live and active cultures’ label to ensure you’re getting the real deal.
4. Boosts your immune system
As we get older, our immune systems naturally become less efficient. But yoghurt—especially probiotic-rich varieties—may help give your body’s defences a much-needed boost. Probiotics have been shown to reduce inflammation, which is linked to a wide range of chronic diseases, shorten the duration and severity of common colds, and enhance the activity of immune cells.
Yoghurt also contains immune-supporting minerals like zinc, selenium, and magnesium, and when fortified with vitamin D, it becomes an even more powerful ally in your fight against illness. So if you’re looking to stay well through winter (and beyond), a daily serving of yoghurt might be just what the doctor ordered.
5. May improve heart health
For years, full-fat dairy products like yoghurt were unfairly blamed for contributing to heart disease. But recent research paints a more nuanced picture. While yoghurt does contain saturated fat, studies suggest that the type of saturated fat found in dairy may not be harmful—and may even be beneficial in some cases.
Yoghurt consumption has been linked to higher levels of HDL (good) cholesterol, lower blood pressure, and reduced risk of heart disease. One theory is that the fermentation process used to make yoghurt produces bioactive compounds that have heart-protective effects. Plus, the potassium and magnesium in yoghurt help regulate blood pressure—a major risk factor for heart problems. So don’t fear the fat—especially if you’re choosing natural, unsweetened varieties.
6. Aids in weight management
Trying to maintain a healthy weight? Yoghurt can help with that, too. Thanks to its high protein content and ability to promote feelings of fullness, yoghurt can help curb cravings and reduce overall calorie intake. Greek yoghurt, in particular, is a standout in this area.
Research has shown that people who regularly eat yoghurt tend to have lower body weight, smaller waist circumference, and better overall diet quality. Interestingly, full-fat yoghurt may be just as effective—if not more so—than low-fat versions when it comes to weight control. That’s because fat helps slow digestion and keeps you feeling satisfied for longer.
So if you’re watching your waistline, don’t automatically reach for the fat-free option. A small serving of full-fat Greek yoghurt might be more satisfying—and more effective.
Yoghurt is more than just a tasty treat—it’s a nutritional powerhouse that can support your health in multiple ways, especially as you age. From stronger bones and better digestion to a healthier heart and immune system, the benefits are hard to ignore.
So next time you’re at the supermarket, consider adding a tub of natural or Greek yoghurt to your trolley. Your body will thank you.
Have you made yoghurt a part of your diet? What varieties or ways of enjoying it work best for you? Share your thoughts and favourite ways to enjoy yoghurt in the comments below.
Also read: Lamb Shanks with Yoghurt Sauce
