Must I Eat Yogurt on the 17 Day Diet?

Probiotic foods are highly encouraged, if not required, as part of the 17 Day Diet regime. Probiotics are healthy yogurtbacteria or “bugs” that live in your intestinal tract and help balance your digestive system– probiotics are found in several foods.

When people think of probiotics, they naturally think of yogurt.  While the 17 Day Diet is mostly about removing sugar (and a few other things) from your diet, it gets difficult to think about consuming plain yogurt due to the fact that it doesn’t have the best flavor (I, on the other hand, love the flavor of plain yogurt so it’s never been an issue for me).

If you don’t care for the flavor of plain yogurt, try using a bit of sweetener and fruit (such as berries) and you’ll be amazed at how tasty this treat can be!  You can also use sugar-free fruit preserves to give your plain yogurt a little “zing”.

If yogurt is not your thing, there are other foods you can use that contain probiotics.  Here is a list from the 17 Day Diet book:

Yogurts, any type including Greek-Style, sugar-free fruit flavored, plain and low-fat (6 oz = 1 serving)
Kefir: similar to drinking-style yogurt; great for making smoothies (1 cup = 1 serving)
Low-fat acidophilus milk (1 cup = 1 serving)
Yakult (small 50-calorie bottle)
Breakstone LiveActive cottage cheese (1/2 c = 1 serving)
Reduced salt miso dissolved in low-fat, low-sodium broth (1 tablespoon = 1 serving)
Tempeh (a fermented cake of pressed soybeans) (4 oz = 1 serving)
Sauerkraut (1/2 c = 1 serving)
Kimichi (Korean cabbage) (1/2 c = 1 serving)

If you’re still not crazy about the food list containing probiotics, the 17 Day Diet book recommends using probiotics in capsule/pill form or even in powder form.  Here are a few options to choose from:

Whether you consume probiotics through foods or through supplements, its important to promote healthy digestion throughout the 17 Day Diet.


  1. Dr Ann Ben - Ari says:

    Hi, i whould like every information possible about the program

    yours sincerly

  2. brittany smith says:

    confused about the kefir .. I went to buy it but all were flavored am I looking at the wrong thing … it was pink bottle next to the cheese

    • Hi Brittany,
      You probably found the right thing. Kefir is liquid yogurt (that you can drink) and I’ve always found it next to the cheese and regular yogurt. Just make sure the sugar content is low — at least 9g or less per serving.

  3. I am confused about HOW yogurt is listed in the book. He says “yogurt, any type including Greek, sugar-free fruit flavored, plain and low-fat.
    The any type is tripping me up
    Does it need to be sugar free and plain?

    Or is vanilla greek with some berries acceptable for the 1st cycle?

    • Hi Amy, you’re not the only one to be confused by what’s written in the book (one of the reasons I started the blog). You can have plain or even fruit flavored. Many people have reported that they were unable to find sugar free fruit flavored yogurt. I’ve seen on other blogs where people talk about trying to keep your fruit flavored yogurt under 9g of sugar. Hope that answers your question.

  4. I’m also a bit confused regarding the “Reduced salt miso dissolved in low-fat, low-sodium broth” option. How many ounces of broth are allowed? I take one tbsp as the amount of miso paste but I’m not sure how much broth to dissolve it in.

  5. Jan Brower says:

    I also have a question on the kefir: the only one that said unsweetened was the plain vanilla; all of the flavored kefirs had sugar. I was on one website that the gal was raving about a smoothie made of peach kefir and fresh raspberries. Can we use the flavored kefirs on Cycle 1?

    • Jan, the book doesn’t specify fruit flavored kefir, but there are other inconsistencies within the probiotic section anyway. Best to try limit your sugar intake, so use your discretion. By the way, how many grams of sugar does the fruit flavor contain? And, in the ingredient section, do they ADD sugar?

      • Jan Brower says:

        the lowfat peach has 20 g of sugar. The recipe is: 1/2 c. Peach Kefir, 3/4 c. Greek vanilla bean low fat yogurt, and 1/8 tsp. almond extract (or 2 drops almond oil).

      • Jan Brower says:

        the 20 g of sugar was for 1 cup.

        • So essentially 10 grams of sugar for the entire recipe? Do they ADD sugar to the kefir or is it naturally occurring?

          • Jan Brower says:

            not sure what you mean by your question of adding sugar to the kefir — here is the website that shows the kefir I looked at in the store.

          • If you look at the ingredients of the kefir, you’ll see that they add organic cane juice (which is sugar) in order to sweeten it. You’ll have a difficult time finding flavored yogurts/kefir with little sugar in it — best advice is to stick with plain yogurts or those that don’t add in extra sugar.

          • Jan Brower says:

            OK, I have another question: does it matter if I drink my cup of hot lemon water BEFORE or AFTER my morning coffee? When I drink it prior to my coffee, my coffee just doesn’t taste right. Can I drink it prior to my breakfast instead?

          • To get the best benefits of hot lemon water, you really need to drink it on an empty stomach first thing in the morning!

  6. I love ice cream so I changed to Greek Frozen Yogurt 100 calories, 13 grams sugar and 4 grams protein. Can I use that for my probiotic? I save it for my bedtime snack.

    • Julie, I would make sure that there isn’t any added sugar on the ingredient list. That would be my main concern. I also would like to know how much probiotic you are getting in one serving.

  7. Ok I am so sorry to be hung up on the yogurt issue. But I have another question. Where do you see how much probiotic it has. I have bought some Light & Fit Greek 2xprotein. Can’t really stand it so I bought some Stevia to put in it and noticed that the guide talks about Truvia. Stevia – Truvia. Which should I use? condiment list says Truvia, but recipes use Stevia. Sorry – I’m just not a dairy person so this is the only thing I’m struggling with. I’m almost to the point of eating sauerkraut. Thanks you soooooooo much – on day 3.

    • Hi Julie, no worries! If you happen to have the new edition of the book, on page 77, Dr. Moreno says that 5 to 10 billion count of probiotic is adequate to maintain your health. In a 6oz serving of yogurt, he goes on to say that there are 17 billion probiotics, so that’s one serving (and you have two servings per day of probiotics). Truvia is the brand name for Stevia. Stevia is the plant the sweetener comes from. Same thing! If you’re not a dairy person, consider taking probiotic supplements. Good luck!

  8. Starting Monday, thanks for all the info on this blog. Need to lose about 50 – 60 pounds, hope this works!

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