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Are your mornings packed such that you have only enough time to prepare a simple breakfast? Probably, you reach for a bowl and fill it with tangy yoghurt, adorning it with your favourite fruits and a touch of crunchy granola. As you savour each spoonful, there's a refreshing zing that kicks off your day, leaving you feeling both satisfied and energised.
For most of you, yoghurt isn't just a breakfast food—it's a cherished part of your daily routine. But have you ever wondered what’s the best time to eat yoghurt for probiotic benefits? This blog will delve into how the timing of your yoghurt consumption can impact your health in different ways. So, prepare to revel in the flavour of yoghurt all day!
What is yoghurt?
Yoghurt is a fermented milk product that has been enjoyed for centuries across several cultures. Before you understand the best time to eat yoghurt, you must first know from where it gets its unique flavour and texture.
The fermentation process involves introducing specific live bacteria, like lactic acid bacteria, to milk. These bacteria consume the lactose in the milk, producing lactic acid which transforms the milk's texture and imparts yoghurt's signature tartness.
Yoghurt isn't just tasty; it's a nutritional powerhouse. It's loaded with proteins and essential nutrients like calcium and vitamin D, which are crucial for muscle and bone health. Besides its high water content and hydrating properties, yoghurt is also a good source of probiotics, or beneficial bacteria, that help support your gut and ease digestive issues.
There are various types of yoghurt available, each offering its distinct characteristics:
- Greek yoghurt: This type of yoghurt is known for its thick texture and higher protein content. It's made by straining out excess whey, making it creamier and leaving less lactose.
- Frozen yoghurt: It’s a sweet treat that combines yoghurt's tanginess with added sweeteners and flavours. However, it's important to note that while it retains some probiotic benefits, it often includes added sugars.
- Kefir: This cousin of yoghurt boasts a thinner consistency and is made by fermenting milk with kefir grains. It's notable for a broader range of beneficial bacteria and yeast, making it a robust option for enhancing gut health.
- Dahi (Curd): A staple in many Indian households, dahi varies in texture and taste depending on regional preparation methods. Yet, it’s a versatile addition to all your cooking and baking needs.
But why do dietitians recommend adding yoghurt to your diet? Let’s see how this simple ingredient attracts a host of benefits for your health!
Benefits of yoghurt for gut health
Suppose you're craving a midnight snack. You tiptoe to the kitchen, grab a bowl, and scoop out a generous serving of yoghurt. Little do you know, this simple act is not just satisfying your cravings but also nourishing your gut:
- Prevents the growth of harmful bacteria: A balanced gut microbiome is the key to a robust digestive system. However, this balance is often disrupted by factors such as stress or antibiotic use, which can lead to the increase of harmful bacteria. Probiotics present in yoghurt introduce beneficial bacteria to your gut, keeping the gut balanced and preventing the growth of harmful bacteria.
- Aids digestion: Probiotics in yoghurt aid in improving digestion, resulting in smoother bowel movements and reduced symptoms of issues like constipation and diarrhoea.
- Boosts immunity: Probiotics have been linked with boosting the immune system by enhancing the intestinal barrier and ramping up antibody production. They also help reduce inflammation, potentially lowering the risk of conditions like irritable bowel syndrome and rheumatoid arthritis.
So, does eating yoghurt at any time of the day offer the same benefits? Let’s understand how you can time your yoghurt consumption for the best results!
When’s the best time to eat yoghurt with probiotics?
Whether you're rushing through a busy morning, indulging in a well-deserved lunch break, or winding down for the night, yoghurt seems to fit seamlessly into any part of your day. But does the timing of yoghurt consumption matter?
Morning consumption (6.00 am - 7.00 am)
Starting your day with a bowl of fresh yoghurt can be an invigorating ritual that aligns perfectly with your body's natural rhythms. The morning is a prime time for kickstarting metabolism after a night of fasting, and yoghurt is a stellar candidate for this role. Moreover, the stomach acidity is generally lower before eating, so probiotics can travel to the intestines more efficiently. Here’s why eating yoghurt in the morning is recommended:
- Boosts energy: Yoghurt, especially Greek yoghurt, is rich in protein, which helps increase energy expenditure and keep you feeling full and energised throughout the day.
- Enhances nutrient absorption: Yoghurt is low in fat yet teeming with essential nutrients like vitamins, calcium, and phosphorus. So, consuming it on an empty stomach enhances the absorption of these nutrients, giving your digestive system a beneficial start that not only fuels your body but also aids in regulating digestion and maintaining gut health.
Do you want to know how to create a healthy, balanced diet? Watch the video below to get a sneak peek into our dietitian’s routine that packs the right amount of nutrition and taste.
Midday consumption (11.00 am - 1.00 pm)
As the clock ticks towards midday, hunger often strikes, tempting us to reach for snacks that might not be the healthiest choice. This is where yoghurt comes into play as a nutritious and effective alternative:
- Helps with weight management: With its rich protein content, yoghurt not only satisfies hunger but also helps control your appetite, making it a potential ally in weight management by preventing overeating.
- Revives your energy levels: As the day goes by, your energy levels start to dip. Yoghurt can provide a much-needed boost. It's loaded with essential nutrients like vitamins B2, B12, and B6 that are crucial for maintaining metabolic health and sustaining energy.
- Balances intestinal flora: Yoghurt contains probiotics, which help in maintaining a healthy gut microbiome by balancing beneficial and harmful bacteria. This balance reduces issues like bloating, indigestion, and constipation, leading to improved digestion and a better immune response.
Evening consumption (5.00 pm and 6.00 pm)
Eating yoghurt in the evening can have multiple benefits, especially for digestive efficiency and weight management. During this time, your stomach is more relaxed, and consuming yoghurt can assist in easing digestive processes.
Furthermore, yoghurt is less burdensome on the stomach when consumed at this time. The environment in the stomach is more favourable for the probiotics to thrive, which helps maintain digestive health without triggering conditions like acidity or acid reflux.
The high protein content in yoghurt promotes a sense of fullness. This extended feeling of satiety can curb the desire for additional, often unhealthy meals later in the evening. Reduced calorie intake during dinner means you can manage your weight more effectively.
Before bedtime (8.00 pm - 9.00 pm)
Enjoying a serving of yoghurt before bedtime can be a delightful way to prepare your body for a good night's sleep. This seemingly simple snack is packed with tryptophan, an amino acid that kicks off a cascade of biochemical processes promoting relaxation and sleepiness.
As tryptophan makes its way through your bloodstream, it crosses into the brain and transforms into serotonin — a neurotransmitter that elevates mood and relaxation. In the calm of the evening, serotonin is then converted into melatonin, the hormone that orchestrates your sleep-wake cycle.
Probiotics in yoghurt work their magic by soothing your stomach, enhancing digestive health, and potentially alleviating issues that could interrupt a good night's rest.
So, the best time to eat yoghurt with probiotics depends on your routine and lifestyle. Now, it's time to flip the script and see how sitting down with your favourite yogurt might not always be smooth sailing!
Important considerations for yoghurt consumption
Yoghurt may seem harmless and beneficial, yet for some, it can provoke surprisingly unpleasant reactions. For instance, if you find yourself feeling bloated or your stomach becomes uncomfortable after consuming yoghurt, it's essential to reassess your choice and how your body responds to it. Let’s be mindful of the following considerations while eating yoghurt:
- Lactose intolerance: Lactose intolerance is common and occurs when your body doesn't produce enough lactase, the enzyme needed to break down lactose in milk. This intolerance can lead to symptoms such as diarrhoea, gas, and stomach cramps after eating dairy products, including yoghurt.
- Milk allergies: Milk allergy involves an immune reaction to proteins in milk and can result in mild to severe symptoms. If you're milk allergic, you'll need to avoid dairy-based yoghurt.
- High-fat, high-sugar yoghurt: Choosing high-fat, high-sugar yoghurt could derail your weight management goals. Many commercially available flavoured yoghurts are laden with sugar and fat, akin to consuming a dessert or a fatty snack, thereby leading to unintended calorie intake.
Hence, to choose and eat yoghurt wisely, consider the following tips:
- Opt for plain, unflavoured, low-fat, or non-fat varieties to avoid excessive sugar and fat consumption.
- Always check the ingredient list for hidden additives that might compromise the health benefits.
- For those lactose intolerant or allergic to milk, plant-based alternatives like almond, soy, or coconut milk yoghurts offer a viable solution.
- Ensure that the yoghurt you choose has live and active cultures.
- To enhance flavour without compromising health, incorporate fresh fruits or a bit of honey into your yoghurt routine.
If you’re looking for the best time to eat yoghurt with probiotics, know that you can enjoy it whenever you like, be it in the morning, evening, or night. So, the next time you reach for a snack, consider grabbing a yogurt. Your gut will thank you!
To further boost your gut health journey, consider exploring probiotics and prebiotics offered by The Good Bug. These products are specifically designed to support and maintain a balanced gut environment, complementing your daily yoghurt intake. Take a step today by connecting with our experts and understanding your specific health goals.
References
https://www.chiangmai-hospital.com/en/knowledges/when-to-eat-yogurt-what-does-it-help-with
https://www.marham.pk/healthblog/best-time-to-eat-yogurt/
https://www.news-medical.net/news/20180522/Yoghurt-before-a-meal-packed-with-health-benefits.aspx
