Consuming yogurt in the evening, when the digestive pace naturally decreases, can help alleviate bloating and indigestion, and also improve the body's ability to absorb calcium.
Dr. Dao Tran Tien, a specialist in the Digestive Department at Tam Anh General Hospital in Hanoi, notes that a typical 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. As a fermented food, yogurt is rich in protein, calcium, vitamin B12, riboflavin (B2), phosphorus, magnesium, and probiotics.
Yogurt is also a source of beneficial bacteria, including Lactobacillus bulgaricus and Streptococcus thermophilus, along with probiotics that help stimulate the growth of beneficial bacteria in the digestive system. This facilitates the breakdown of food and enhances the absorption of nutrients.
Consuming yogurt in the evening provides several advantages for digestive health and overall well-being, including the following:
1. Improving calcium absorption
Dr. Tien explains that yogurt's high calcium and vitamin D content makes it an excellent food to boost the body's ability to absorb calcium when consumed in the evening.
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A serving of yogurt with berries and nuts presented in a glass. |
2. Maintaining a Healthy Balance of the Gut Microbiome
An imbalance of beneficial and harmful bacteria in the digestive system can lead to issues such as constipation, diarrhea, irritable bowel syndrome, and colitis. The probiotics found in yogurt help restore equilibrium to the gut microbiome, promoting the growth of healthy bacteria. These probiotics also help decrease intestinal inflammation and enhance nutrient absorption.
3. Reducing indigestion
particularly in the evening.
The probiotics in yogurt also help to decrease inflammation in the intestinal lining and promote digestive health.
4. Reducing constipation
The digestive system functions more slowly in the evening, which can lead to bloating and constipation, especially in individuals with a low fiber diet. Yogurt contains probiotics that stimulate bowel movements, improve intestinal motility, and alleviate constipation. Dr. Tien points out that people who regularly consume yogurt at night tend to experience fewer issues with constipation compared to those who don't.
Dr. Tien advises consuming yogurt after a meal to achieve the best results. Having yogurt on an empty stomach can cause stomach irritation and increase the risk of ulcers. Mixing yogurt with other foods like fruit, oats, seeds, and nuts can increase its nutritional benefits, boost metabolism, and promote a healthy gut.
For the best digestive benefits, it's recommended to select unsweetened or low-sugar yogurt. Yogurt with added sugar can contribute to weight gain and have a detrimental effect on the gut microbiome.
It's advisable to steer clear of consuming yogurt right after dinner, as this can lead to bloating and hinder digestion, causing discomfort and trouble sleeping due to gas and bloating. The optimal time to indulge in yogurt is one to two hours after dinner, when the stomach has largely digested most of the food.