Is Yogurt Alkaline or Acidic?

What Does pH Mean?

According to the U.S. Environmental Protection Agency, pH measures the acidity and alkalinity of a chemical or liquid solution.

The pH scale ranges from 0 to 14. A pH of less than 7 indicates that the solution is acidic, while a pH of more than 7 means that the solution is basic (also known as alkaline). Anything with a pH of 7 is considered neutral.

Water is an example of a neutral food, but since it can come from a variety of sources (from local springs to your kitchen tap), it's possible to have alkaline water or acidic water. Most water typically has a pH of around 7, unless it's been treated to be more alkaline, according to Mayo Clinic.

The pH and Fermentation Process of Yogurt

Since the pH of yogurt reduces to 4.6 after fermentation, this means that yogurt is considered acidic. However, the pH of yogurt can change depending on the specifics of how the yogurt is made.

Basically, yogurt is made by heating pasteurized milk, then culturing the milk with live bacteria, according to the University of Florida Institute of Food and Agricultural Sciences. These bacteria have to include ‌Lactobacillus bulgaricus‌ and ‌Streptococcus thermophilus,‌ but according to Harvard Health Publishing, other healthy probiotic bacteria may include:

• ‌Bifidobacterium bifidum‌
• ‌Bifidobacterium lactis‌
• ‌Bifidobacterium longum‌
• ‌Enterococcus faecium‌
• ‌Lactobacillus acidophilus‌
• ‌Lactobacillus bulgaricus‌
• ‌Lactobacillus casei‌
• ‌Lactobacillus gasseri‌
• ‌Lactobacillus plantarum‌
• ‌Saccharomyces boulardii‌

Adding bacteria to yogurt is typically the last major step in creating yogurt. Research from Washington State University Extension notes that the fermentation step of yogurt-making typically lasts between six and eight hours, but may be longer in some cases. It is the duration of this step that determines the flavor of yogurt and its exact pH.

Research published in the scientific journal Nutrients explains that the longer yogurt ferments, the lower its pH is, and thereby, the more acidic. On the other hand, yogurt that ferments for shorter periods has a higher pH and tends to be a bit sweeter.

Why Yogurt Is an Important Part of Your Diet

Although yogurt is technically an acidic food, it is a recommended food for most people. Research shows that yogurt is a nutrient-dense food and serves as a good source of a variety of vitamins and minerals, including vitamins A, B2, and B12, calcium, potassium, and phosphorus.

The Dietary Guidelines for Americans recommends that most people who consume a 2,000-calorie diet eat about ‌3 cups of dairy each day‌.

Choosing products like low-fat or fat-free yogurt or milk can often be a healthier dairy option, according to the American Heart Association. Plus, fermented food products like yogurt are even more beneficial for you, as probiotics can contribute to better gut health and lower inflammation, according to Cedars Sinai.

So if you’re looking to add more yogurt to your diet, Mayo Clinic recommends choosing yogurts that have live and active cultures, are low-fat, and don’t include added sugars. There are plenty of options available that will keep your gut healthy — and satisfy your taste buds, too.