Eating Yogurt in the Evening Improves Digestion, Experts Advise

**Islamabad:** Nutrition and digestive health experts recommend consuming **yogurt in the evening** to aid digestion and enhance calcium absorption.

Dr. **Dao Tran Tien** from the Gastroenterology Department of **Tam Anh General Hospital, Vietnam**, explained that 100 grams of yogurt typically contains **61 calories, 3.5 grams of protein, 4.7 grams of carbohydrates, and 3.3 grams of fat**. Being a fermented food, yogurt is rich in **protein, calcium, vitamin B12, riboflavin (B2), phosphorus, magnesium, and probiotics**.

Yogurt contains beneficial bacteria such as **Lactobacillus bulgaricus** and **Streptococcus thermophilus**, along with probiotics that promote the growth of healthy gut bacteria. This supports food digestion and improves nutrient absorption.

Key benefits of consuming yogurt in the evening include:

1. **Enhanced Calcium Absorption:** Evening consumption boosts the body’s ability to absorb calcium and vitamin D.
2. **Gut Microbiome Balance:** Probiotics help maintain the balance between good and harmful gut bacteria, reducing issues like constipation, diarrhea, IBS, and colitis.
3. **Reduced Indigestion:** Fermentation partially breaks down lactose, making yogurt easier to digest, particularly for those with lactose intolerance, and easing bloating in the evening.
4. **Relief from Constipation:** Probiotics stimulate bowel movement and improve intestinal function. Regular evening consumption reduces constipation complaints.
5. **Best After Meals:** Yogurt should be eaten after meals, not on an empty stomach, to avoid irritation or increased risk of ulcers.
6. **Combine with Fruits and Nuts:** Mixing yogurt with fruits, oats, seeds, and nuts enhances nutrition and metabolism.
7. **Low Sugar Recommended:** Yogurt with little or no added sugar is advised to avoid obesity and negative effects on gut bacteria.
8. **Avoid Immediately After Dinner:** Eating yogurt right after dinner may cause bloating and digestion issues, affecting sleep quality.

Dr. Dao Tran Tien emphasized that **evening yogurt consumption, when done correctly, can improve digestion, nutrient absorption, and overall gut health**.