Yogurt (Live Culture, Unsweetened)

Plain yogurt with verified live Lactobacillus bulgaricus and Streptococcus thermophilus cultures reduces antibiotic-associated diarrhea risk by 52%, per a 2024 Gut Microbes meta-analysis, beating bananas' butyrate production by providing direct probiotic strains that improve gut transit time. Each 150-gram serving delivers 6 grams of protein and 15% of daily calcium, though unsweetened varieties lower added sugar below the 5-gram threshold.