Scan your health food supermarket’s shelves, and you’ll see a vast array of promising foods -- foods that promise longer life, better health or sex, or a more active life. But can all those promises be true? One superfood, yogurt, is a simple and unassuming milk product that delivers a punch for those who are lactose intolerant, those who need a protein boost, and even for those at risk of osteoporosis – a bone-thinning disease that strikes both men and women. But what is lactose intolerance?

If you are lactose intolerant, any and all dairy products could be your nemesis. After eating dairy, do you suffer from nausea, gas, stomach pains, bloating and diarrhea? It doesn’t have to be that way. There are some yogurts you can eat with minimal gastrointestinal distress that can have powerful effects in your life.

Yogurt? Yes, those small, eight-ounce containers found on your grocery store’s refrigerated shelves. Ever hear of that saying, “Dynamite comes in small packages,” usually referring to small things or people that pack a big punch? Well, yogurt is the real deal. If we have to get specific, we are talking about Greek yogurt, that delicious creaminess that satiates appetites with only a small amount of tasty richness.

Because of the manufacturing process of Greek yogurt, which removes more of the lactose-containing whey, this kind of thick yogurt is higher in protein, minerals and vitamins per ounce than other yogurt -- all of which come into play for a healthier diet.

For best results, look for products with “live and active cultures” noted on the label of plain or low-fat Greek yogurt. All yogurts are made by bacterial fermentation of, in most instances, cow’s milk.

1. For the lactose intolerant – The National Institutes of Health recommend that you keep lactose sources like easily digested yogurt in your diet. Try introducing small amounts until your stomach and intestines build up a tolerance for these few milk proteins. With the introduction of good bacteria, yogurt also can help your digestive system (gut) with diarrhea, inflammatory bowel disease, Crohn’s disease, constipation and food allergies.

2. Protein – Yogurt is an excellent source of protein. In an average serving, yogurt may contain 20 percent of the recommended daily requirement of protein for an adult. The proteins contained in yogurt are considered “predigested,” which makes them easier to absorb for those with digestion problems.
   

3. Osteoporosis risk – Yogurt is a great source of calcium. Yogurt-supplied lactic acid aids in the digestion of milk calcium. An average serving can supply 30 to 40 percent of the recommended adult daily requirement of calcium. A Washington University School of Medicine study concluded that getting calcium through food sources rather than calcium supplements was a more effective way of boosting bone growth.

4. GI tract health – Eating yogurt can help your entire digestive system maintain wellness because of the probiotics they contain. They are living organisms, which, if we eat in adequate amounts, have numerous health benefits. Yogurt raises the lactobacteria levels found in the colon to enhance functioning, maintaining a balance of bacterial microflora in the gut. This may decrease the chances of colon cancer because yogurt binds to cancer-producing bile acids. And because yogurt is such a rich source of calcium, this food also discourages excessive cell growth, which may be another cancer-fighting characteristic.

5. Absorption of minerals and proteins -- According to Weight Watchers, yogurt has 50 times more vitamin B-3, 30 times more B-12 and 14 times more vitamin A than a comparable serving of milk. Yogurt is considered to be “grow” food by some experts because its easy digestibility, plus proteins and lactic acid aid in the increased absorption of minerals contributing to growth. In other words, it is easy on the gut.

6. Boosts immunity – Eating yogurt could boost your immune response. It is thought that when probiotics raise levels of interferons, or signaling cells, in the blood, the number of white blood cells in the bloodstream increases overall. This is due to the signaling proteins, which heighten other cells’ anti-viral and pathogenic defenses.
   

Probiotics are also thought to reduce allergies, protect against pollutants such as radiation, pesticides and mercury, and prevent tumors.

Also notable is the decrease in the incidences of vaginal yeast infections. Yogurt seems to accomplish this by decreasing the overall number of yeast colonies.

7. Cholesterol and blood pressure – Some studies suggest that yogurt may lower cholesterol by either binding with bile acids, which lowers overall cholesterol, or by assimilating cholesterol, ridding the body of it through the digestive processes.

It has also been discovered through studies that yogurt might lower blood pressure. In one study, subjects consumed two to three standard servings of milk products a day. Some subjects ate more than this. It was found that there was a 50 percent reduction in risk of high blood pressure. Though the dairy product used in this study was milk, the researchers think the findings also may apply to yogurt.

8. Arthritis – There is a possibility that yogurt has anti-inflammatory qualities, and as such, may ease arthritis symptoms. There are some studies that suggest that there is a connection between rheumatoid arthritis and the gut. If true, the natural assumption would be that the more “good” bacteria, the better the health of the arthritis sufferer. Until further studies come along to settle the debate, physicians recommend eating a serving of yogurt a day to nurture the good bacteria.

So a yogurt a day keeps the flatulence away -- for some of you who are lactose intolerant, that is. Add cramps, nausea and diarrhea to the list. If you give Greek yogurt a try, you will supply your body with a probiotic, a live bacterial culture of the good type that will help keep gastrointestinal bacteria at healthy, balanced levels. This, in turn, helps with digestion and immunity.