Eating a bowl of yogurt in the evening may do more than just satisfy a craving. According to a specialist at a leading hospital in Vietnam, the timing of yogurt consumption can significantly improve digestion and overall gut health.

Experts say the probiotics and nutrients in yogurt make it a smart choice — but only if consumed the right way.

Dr. Dao Tran Tan, a specialist in the Department of Gastroenterology at Tam Anh General Hospital in Vietnam, explained that yogurt is a nutrient-dense fermented food.

A typical 100 grams of yogurt contains around 61 calories, 3.5 grams of protein, 4.7 grams of carbohydrates, and 3.3 grams of fat. It is also rich in calcium, vitamin B12, riboflavin (B2), phosphorus, magnesium, and probiotics.

Because it is fermented, yogurt contains beneficial bacteria that support digestive health.

Yogurt contains healthy bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus.

These probiotics help increase the growth of beneficial bacteria in the intestines. As a result, they assist in breaking down food more effectively and enhance nutrient absorption.

Dr. Tan noted that maintaining a balanced gut microbiome is essential for overall digestive health.

Why eating Yogurt in the evening matters

According to Dr. Tan, the high calcium and vitamin D content in yogurt makes evening consumption beneficial. The body is believed to absorb calcium more effectively during this time.

This can contribute to stronger bones and better overall mineral balance.

An imbalance between beneficial and harmful bacteria can lead to digestive issues such as constipation, diarrhea, irritable bowel syndrome (IBS), and colitis.

The probiotics in yogurt help restore this balance. They also reduce intestinal inflammation and support improved nutrient absorption.

Reduces indigestion

People with lactose intolerance often experience bloating, stomach pain, or diarrhea after consuming dairy.

However, the fermentation process partially breaks down lactose in yogurt, making it easier to digest. This can help reduce bloating and indigestion, particularly in the evening.

Probiotics also help soothe inflammation in the intestinal lining.

Helps prevent constipation

For individuals who consume low fiber, yogurt may support smoother bowel movements.

Dr. Tan said people who regularly eat yogurt at night report fewer complaints of constipation, as probiotics stimulate bowel function and improve digestive movement.

Important guidelines For consumption

Dr. Tan advised that yogurt should not be eaten on an empty stomach. Doing so may irritate the stomach lining and increase the risk of ulcers.

He recommended consuming yogurt after a meal for maximum digestive benefits.

Combining yogurt with fruits, oats, seeds, or nuts enhances its nutritional value.

This combination can improve metabolism while adding more fiber and essential nutrients.

Experts recommend choosing yogurt without sugar or with minimal sugar.

High-sugar yogurt can contribute to obesity and may negatively affect beneficial gut bacteria.

Although evening consumption is beneficial, Dr. Tan cautioned against eating yogurt immediately after dinner.

Doing so may cause bloating and indigestion, potentially disturbing sleep due to gas and discomfort.