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

Alfredo Corell, one of Spain’s most recognizable immunologists, recently made the case for eating a daily probiotic on the podcast Tiene Sentido, hosted by journalist Eli Romero. During the 90 minute interview, he broke down why strengthening your immune system is far cheaper and easier than many people think.

Building a strong immune system is simpler than you think

Corell explained that roughly 95 percent of infections can be prevented with basic lifestyle habits. In his view, the immune system thrives when you pair nutritious food with regular physical activity. That led Romero to ask a simple question that many listeners likely had in mind: does eating one yogurt a day actually help balance the immune system?

She asked him directly if he recommends a daily yogurt to everyone. Corell did not hesitate. “Yes, I would absolutely recommend eating one yogurt a day, and now we can talk about the exceptions.”

He quickly clarified what he meant. “A yogurt, a kefir or any fermented milk. What I am really saying is one probiotic a day.”

Who should skip the daily yogurt?

Corell pointed to two exceptions: people who are vegan and people who are lactose intolerant. “The same bacteria found in yogurt can be present in plant based drinks made from oats, soy or coconut,” he explained.

There are also other options, although he said the scientific research behind them is still growing. “Sauerkraut, which is a classic German fermented food, or Korean kimchi. These are fermented vegetables and they contain probiotics too.” Even so, Corell said the overall message is clear. “One way or another, you should be getting probiotics every day.”

Are homemade probiotics safe?

Romero then asked about people who ferment yogurt or kefir at home. Corell said the answer is mixed. “There are pros and cons,” he noted. While there are excellent yogurts and kefirs available at the grocery store, he advised that shoppers look specifically for the word yogurt on the label. “By law, it must contain at least two types of bacteria and it has to be made with milk.”

When preparing yogurt at home, Corell recommends starting with a store bought yogurt to make sure the base product meets strict hygiene standards, contains the correct bacteria and is free from unwanted contamination.

Kefir requires extra care

Kefir is a different story. “Homemade kefir can end up with more than 40 species of bacteria and yeasts,” he said. Yogurts do not contain these yeasts, which makes kefir more complex to handle safely. He encouraged home fermenters to be extremely careful and very clean. “Do not use wooden or plastic utensils. Glass or inert metals like aluminum are much better. And again, freeze your base product and begin with something as hygienic as possible instead of something you have handled repeatedly.”

For store bought kefir, the best varieties usually contain around 16 types of bacteria. Consumers should check that the product includes kefir’s own yeast, not yeast added from another source.

With these tips, Corell urged listeners to take ownership of their health and treat their immune system as carefully as they would any essential part of daily life.

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