If you’re trying to take better care of your gut but don’t want to give up dessert, nutrition experts say you don’t have to. According to gut health specialist Amanda Sauceda, one of the simplest and most effective ways to support digestion is with a bowl of yogurt and fruit, a combo that satisfies your sweet cravings while feeding the good bacteria in your gut.
In an interview with Newsweek, Sauceda explained that yogurt paired with fruit isn’t just a lighter dessert option. It’s a natural way to improve gut balance, reduce inflammation, and even regulate appetite, all without cutting out sugar entirely or changing your diet drastically. Here, we’ll break down what makes this treat so good for your gut and how to make it part of your daily routine.
The dessert that helps your gut
Yogurt and fruit might sound basic, but when it comes to gut health, it’s one of the most powerful duos you can eat. Sauceda, a registered dietitian based in Long Beach, California, says the secret is in the “live and active cultures”. These are the beneficial bacteria, or probiotics, that support a balanced microbiome, which plays a big role in digestion and even mood.
To get the most benefit, Sauceda recommends choosing yogurts that clearly say “live and active cultures” on the label. Common probiotic strains include Lactobacillus bulgaricus and Streptococcus thermophilus. Both have been shown to support gut function and improve the diversity of bacteria in your digestive system.
Keep in mind that flavored varieties can be high in added sugars, which may harm gut health. “If you eat yogurt often, check the label”, Sauceda said. “One teaspoon of sugar equals four grams, so look for yogurts with zero added sugars or less than 10 grams“. She suggests experimenting with different brands and textures. Greek yogurt and Skyr are great options for their thick, creamy consistency and high protein content.
As for fruits, berries—especially blueberries, raspberries, and blackberries—are high in fiber and antioxidants, which help feed beneficial gut bacteria and reduce inflammation in the intestinal lining. Sauceda says this dessert can be enjoyed daily, whether as a sweet ending to dinner or as breakfast.
Other easy ways to support a healthy gut
Adding yogurt and fruit to your day is a great start, but experts say there are a few other simple habits that can support your gut health.
- Stay consistent. Your gut thrives on routine. Eating around the same time each day helps regulate digestion and keeps your microbiome balanced.
- Add fiber slowly. If your diet is low in fiber, add it gradually to prevent bloating. Think whole grains, beans, and vegetables.
- Hydrate regularly. Water helps fiber move through your system and keeps digestion running smoothly.
- Limit ultra-processed foods. These can disrupt your gut bacteria and increase inflammation.
- Manage stress. Chronic stress directly affects gut health through the gut-brain connection. Try breathing exercises, stretching, or short walks after meals.
You don’t have to give up dessert or chase expensive probiotics to have a healthier gut. Something as simple as yogurt with fruit—ideally packed with live cultures and natural fiber—can help restore your gut’s balance.