Fermented dairy products: Here's why they're good for you
Health & Wellness

Fermented dairy products: Here's why they're good for you

With so much information available on what you should and should not eat, finding the facts can be overwhelming and sometimes contradictory. One thing we know for sure — and the research backs it up — is that dairy products are loaded with essential vitamins and other nutrients  to keep your body running in top form. 

What you might not realize is that fermented dairy products pair the well-known benefits of dairy, such as helping build strong bones and aiding your immune system, with the gut health goodness of probiotics for an added boost. Probiotics are great for your digestive health; it’s why they help make you feel so good!  

So, what are fermented dairy products? (Hint: You likely have some in your fridge right now.) They include:

Dairy products might not be what comes to mind first when you think of fermented foods. Wine, sauerkraut or sourdough bread are well-known fermented foods, but many of the dairy products you know and love are also fermented. The process of fermentation has been around for thousands of years. In fact, it’s likely as old as human civilization. Evidence of fermentation has been found all over the world — from fermented beer, bread and dairy products in ancient Egypt to fermented rice, honey and fruits in early China.

With so many versatile fermented dairy products available, you’re sure to find one (or five) that fits into your lifestyle. Whether you’re snacking or enjoying breakfast, lunch or dinner, discover what makes fermented dairy products so nutritious, delicious and all-around excellent to have in your fridge.

How they are made and why they’re good for you

During the process of fermentation, milk or cream are combined with bacteria, yeasts or acids and left to ferment at room temperature or higher heats. This process turns lactose, a naturally occurring sugar, into lactic acid bacteria. Fermentation dramatically limits the ability of harmful bacteria to thrive. In fact, the beneficial bacteria that flourish instead create the distinct tangy flavor that fermented dairy products are known for.

So, what does this have to do with your health? 

“That same process of converting bad bacteria to good bacteria can take place in your gut when you eat products made with cultured or fermented milk,” says Emily Campbell, senior scientist in research and development  at Dairy Farmers of America (DFA). “That’s just another reason to add fermented dairy products to your diet!” 

Besides the beneficial bacteria, fermentation also increases the shelf life of dairy products, enhances flavors and provides additional health benefits. An added bonus: Those who are lactose intolerant are more likely to enjoy fermented dairy products without the usual discomfort. When healthy bacteria are introduced to milk during fermentation, it gobbles up the lactose that some people have trouble digesting. Products like yogurt and kefir provide the same impressive nutrient profile as regular dairy, just with less lactose! 

Wondering about lactose-free milk? While it makes an excellent alternative for those who are lactose intolerant, it goes through a different process to remove the lactose. In short, it’s not fermented. But lactose-free milk is still real milk, with all the proteins and essential nutrients you’ve come to expect.

Are “fermented” and “cultured” the same thing?

You may have heard the terms “fermented” and “cultured” used interchangeably. But are they the same? Short answer — yes. Some people differentiate cultured dairy products as those that use a starter ‘culture’ (think sourdough starter or scoby for kombucha). However, fermentation involves adding bacteria, yeasts or acids to milk or cream and leaving it to ferment at room temperature or higher heats. The processes are very similar, which is why you’ll notice both terms are used. 

One important distinction to note when you’re choosing which yogurt or kefir to enjoy — keep an eye out for labels that say, “live and active cultures.” This means that no cultures or probiotics were lost in processing and that you’re getting optimal benefits!

Delicious ways to get fermented dairy products in your diet

It’s easy to incorporate fermented dairy products into the meals you’re already eating. You can find a DFA farmer-owned brand near you.

Here are a few  simple ways to get more of that probiotic goodness into your daily diet:

And for picky eaters?

If you have little ones, or even just someone with a picky palate, it can be hard to get all the nutrition they need into their diet. This can limit the nutritional benefits they are getting from their daily dishes. 

Here are a few simple ways to get a boost of fermented dairy (and all its nutrition) into their meals:

Health benefits of fermented dairy products

Below are just some of the health benefits you could potentially experience by enjoying fermented dairy!

Improved digestive health

The probiotics produced during fermentation can help restore the balance of beneficial bacteria in your gut and may improve digestion. There is even some evidence that probiotics can alleviate some of the discomfort associated with digestive disorders like irritable bowel syndrome.

Bolstered immune system

Believe it or not, the bacteria that live in your gut play a big part in how well your immune system functions. The high probiotic content in fermented dairy can help increase your immunity and ability to fight infections. Not to mention, these goodies are rich in all the nutrients you need to recover faster when you do come down with a bug. Vitamin C, iron and zinc are found in many fermented dairy products.

Better nutrient absorption

The process of fermentation breaks down nutrients in food, making them easier to digest than in their unfermented state. Even for lactose-intolerant folks! Better yet, fermentation breaks down antinutrients that can interfere with your body’s ability to absorb necessary nutrients! 

Other potential benefits include:

The benefits of fermented dairy products go beyond just gut health. Probiotic strains can improve many areas of your health and your quality of life.

Innovation in fermented dairy products

At DFA, we’re proud to produce healthy, fermented dairy products that you and your family can enjoy — thanks to fresh, real milk from our farmer-owners. 

While the process of fermentation is ancient, we’re always looking for ways to improve on it! In 2023, Kemps®, one of our farmer-owned brands, launched a smooth cottage cheese product with all the protein of cottage cheese in a yogurt-like consistency. We’ve also been innovating within sour cream, with a restaurant-style product that is thinner than traditional sour cream and can be more easily drizzled over a dish for the perfect bite every time.  

From Mexican cremas to cottage cheese, find a DFA farmer-owned brand near you offering delicious and nutritious fermented dairy products!