4 benefits of eating yogurt in the evening

Dr. Dao Tran Tien, a specialist in the Digestive Department at Tam Anh General Hospital in Hanoi, explains that a typical 100-gram serving of yogurt provides about 61 kcal, 3.5 grams of protein, 4.7 grams of carbohydrates, and 3.3 grams of fat. As a fermented food, yogurt is rich in protein, calcium, vitamin B12, riboflavin (B2), phosphorus, magnesium, and probiotics.

Yogurt also offers beneficial bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilus, along with probiotics that stimulate the growth of good bacteria in the gut. This aids in food breakdown and improves nutrient absorption.

Eating yogurt in the evening offers several benefits for digestion and overall health, including the following:

1. Improving calcium absorption

Dr. Tien explains that yogurt’s high calcium and vitamin D content makes it an ideal food to enhance the body’s ability to absorb calcium when consumed in the evening.

Yogurt with berries and nuts served in a glass. Illustration photo by Unsplash

2. Balancing the gut microbiome

An imbalance of beneficial and harmful bacteria in the gut can cause digestive problems like constipation, diarrhea, irritable bowel syndrome, and colitis. The probiotics in yogurt help restore balance to the gut microbiome, encouraging the growth of healthy bacteria. These probiotics also help reduce intestinal inflammation and improve nutrient absorption.

3. Reducing indigestion

People with lactose intolerance often experience bloating, stomach pain, or diarrhea after consuming dairy products. However, yogurt undergoes fermentation, which partially breaks down lactose, making it easier for the digestive system to process and reducing bloating and indigestion, especially in the evening.

The probiotics in yogurt also help reduce inflammation in the intestinal lining and support digestion.

4. Reducing constipation

The digestive system naturally works more slowly in the evening, which can contribute to bloating and constipation, particularly for those with a low fiber intake. The probiotics in yogurt stimulate bowel movements, promote intestinal motility, and alleviate constipation. Dr. Tien notes that those who eat yogurt regularly at night tend to experience fewer issues with constipation compared to those who don’t.

Dr. Tien recommends eating yogurt after a meal, rather than on an empty stomach, for optimal results. Consuming yogurt on an empty stomach can irritate the stomach lining and increase the risk of ulcers. Combining yogurt with other foods like fruit, oats, seeds, and nuts can enhance its nutritional value, boost metabolism, and support gut health.

For the best digestive benefits, it’s advised to choose unsweetened or low-sugar yogurt. Yogurt with added sugar can contribute to obesity and negatively impact the gut microbiome.

Additionally, it’s better to avoid eating yogurt immediately after dinner, as it may cause bloating and disrupt digestion, leading to discomfort and difficulty sleeping due to gas and bloating. The ideal time to enjoy yogurt is one to two hours after dinner, once the stomach has already digested most of the food.