june04

Eating yogurt in the evening can provide multiple health benefits, particularly for digestion and nutrient absorption, as the digestive system slows down during this time. Dr. Dao Tran Tien, a specialist in the Digestive Department at Tam Anh General Hospital in Hanoi, highlights that a standard 100-gram serving of yogurt contains approximately 61 kcal, 3.5 grams of protein, 4.7 grams of carbohydrates, and 3.3 grams of fat. This fermented dairy product is packed with essential nutrients, including calcium, vitamin B12, riboflavin (B2), phosphorus, magnesium, and probiotics.

Health Benefits of Eating Yogurt at Night
1. Enhancing Calcium Absorption
Yogurt is rich in calcium and vitamin D, making it an excellent food choice for strengthening bones. Dr. Tien explains that consuming yogurt in the evening allows the body to maximize calcium absorption, promoting bone health and reducing the risk of osteoporosis.

2. Supporting Gut Health and Microbiome Balance
A well-balanced gut microbiome is essential for proper digestion and overall health. Yogurt contains beneficial bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilus, along with probiotics that stimulate the growth of healthy gut bacteria. This helps regulate digestion, minimize intestinal inflammation, and improve nutrient absorption. A balanced gut microbiome can also prevent digestive issues like constipation, diarrhea, irritable bowel syndrome, and colitis.

3. Alleviating Indigestion and Bloating
For individuals who are lactose intolerant, consuming dairy products often leads to bloating, stomach discomfort, or diarrhea. However, since yogurt undergoes a fermentation process that partially breaks down lactose, it becomes easier to digest. Probiotics in yogurt further aid digestion by reducing inflammation in the intestinal lining and easing bloating, particularly when consumed at night.

4. Preventing Constipation
The body’s digestive activity naturally slows down in the evening, which can contribute to bloating and constipation, especially in individuals with a low fiber intake. Probiotics in yogurt promote intestinal motility and stimulate bowel movements, helping to prevent constipation. Dr. Tien notes that people who regularly consume yogurt at night experience fewer digestive issues compared to those who don’t.

Best Practices for Eating Yogurt in the Evening
Dr. Tien advises consuming yogurt after a meal rather than on an empty stomach, as the latter can irritate the stomach lining and increase the risk of ulcers. For optimal nutritional benefits, yogurt can be paired with fruits, oats, seeds, or nuts to enhance metabolism and gut health.

Additionally, it’s best to opt for unsweetened or low-sugar yogurt, as high sugar content can contribute to obesity and negatively impact the gut microbiome. Dr. Tien also cautions against eating yogurt immediately after dinner, as it may cause bloating and discomfort, disrupting sleep. The ideal time to enjoy yogurt is about one to two hours after dinner, allowing the stomach to digest most of the food beforehand.

By incorporating yogurt into an evening routine in a mindful way, individuals can optimize their digestive health and overall well-being.