Alfredo Corell, immunologist: “I would unreservedly recommend eating one yogurt a day—with these exceptions”

The body is a temple whose pillars must be shaped through daily habits, so that small cracks do not eventually bring the whole structure down into a heap of broken, dusty stone. People can debate how hard that is, since it depends on individual discipline, but not how affordable it is: taking care of your immune defenses is, quite simply, free.

To discuss this process and how to build it into everyday life, immunologist Alfredo Corell appeared on Tiene Sentido Podcast, hosted by journalist Eli Romero. Over the course of an hour and a half, he left very little room for doubt.

The reason, he explained, is that 95% of infections can be prevented through simple habits. In other words, the immune system is strengthened through good nutrition and regular exercise. That was the central theme of the conversation when Romero asked whether eating one yogurt a day helps balance the immune system.

“Would you recommend that everyone eat one yogurt a day?” she asked. His response was immediate and emphatic: “Yes, I would unreservedly recommend eating one yogurt a day, and then we can talk about a few exceptions.”

He quickly clarified what he meant. “A yogurt, a kefir, or a fermented milk drink. What I’m really saying is: one probiotic a day,” he explained.

As for the exceptions, he pointed to vegans and people with lactose intolerance. “On the one hand, the same bacteria found in yogurt can also be found in plant-based drinks made from oats, soy, or coconut,” he said.

He also mentioned other alternatives, though he noted that the body of research supporting them, while likely to grow significantly in the coming years, is still more limited: “Sauerkraut, which is a very traditional German fermented vegetable, or Korean kimchi. These are fermented vegetables, and they also contain probiotics.”

However it is consumed, his conclusion was clear: “So yes, I’d go so far as to say that, one way or another, people should be consuming probiotics every day.”

What about homemade versions?

Romero then asked what happens when people ferment these foods at home. “There are pros and cons here,” Corell replied.

He added that “there are excellent yogurts and kefirs available at the grocery store,” and said that consumers simply need to look for the word “yogurt” on the label, because by law, that term can only be used when the product contains at least two types of bacteria and is made with milk.

If someone wants to make it at home, he recommends starting with a store-bought yogurt because, ultimately, that ensures that “the base product meets all hygiene and safety standards, is free from unwanted bacterial contamination, and contains the bacteria it is supposed to have.”

In the case of kefir, he explained, “homemade kefir can contain more than 40 species of bacteria and yeasts,” with the latter not being found in yogurt.

Still, he emphasized the need for extra caution and what he described as being “extremely hygienic.”

“We can’t use wooden tools or plastics; glass or nonreactive aluminum is better. And similarly, it’s better to freeze and start from a cleaner, more hygienic product rather than one we’ve already handled multiple times.”

When buying kefir at the grocery store, he noted that the best ones contain around 16 types of bacteria, and he advises checking to make sure it includes the specific yeast naturally associated with kefir, rather than yeast introduced from another source.

With those recommendations, he encourages listeners to turn their immune system temple into something worthy of the age of Pericles.

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