Best time to eat yogurt for gut and bone health

Yogurt contains probiotics - beneficial bacteria such as lactobacilli, streptococci, and bifidobacteria that promote gut health.

Lactobacilli are more likely to survive stomach acid and reach the intestines if yogurt is consumed during a meal or up to 30 minutes before eating. This is because stomach acid levels are lower when the stomach is empty.

The worst time for gut health is 30 minutes after a meal.

Yogurt can also support weight management when eaten as:

• A snack

• A dessert

• Breakfast

• Before meals

Regular yogurt consumption may help maintain a stable body weight because it replaces less healthy, sugary, or fatty foods. Replacing unhealthy snacks, desserts, or ingredients (such as mayonnaise) with yogurt can help reduce calories and help lose weight.

Yogurt’s high calcium and protein content can also regulate appetite and prevent overeating. Eating yogurt before meals can prevent overeating.

Best time for yogurt for bone health:

• Daily at the same time (e.g., breakfast) to establish a routine

• After exercise

Which yogurt is healthiest:

• Plain, natural yogurt with live cultures (probiotics) is the best choice

• Yogurts labeled "live and active cultures" or "probiotic" aid digestion, boost immunity, and may reduce inflammation

• Low-fat options suit those watching their weight; high-fat yogurt is healthy, but they are higher in calories.

• Sweetened yogurts with fruit syrups are often high in sugar, so adding fresh fruit or honey yourself is better

Nutrition for 170 g of plain low-fat yogurt:

• Calories: 107

• Protein: 8.92 g

• Fat: 2.64 g

• Carbohydrates: 12 g

• Sugar: 12 g

• Fiber: 0 g

• Cholesterol: 10.2 mg

• Calcium: 311 mg

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.