The best time to have yoghurt, according to experts
Yoghurt is that one food that exists by default in every Indian kitchen. It is familiar, comforting and deeply cultural. For generations, it has been seen as both everyday nourishment and medicine, believed to cool the body, strengthen digestion and even bring good luck when eaten before an important event. But it is also endlessly debated. Morning or night? Empty stomach or with meals? Good for everyone or not quite? The truth, as it is with most things in nutrition, is far more nuanced.
Is there an ideal time to eat yoghurt?
According to integrative health coach Dr Prarthana Shah, there isn’t a single ‘best’ time. Instead, there are patterns in how yoghurt behaves in the body depending on digestion, hormones and overall gut health. From a physiological standpoint, digestion is more active during the day. Stomach acid, digestive enzymes and gut motility tend to be stronger earlier on, which can make fermented dairy easier to tolerate.
A 2025 study on circadian rhythms and metabolism suggests that insulin sensitivity and digestive efficiency are higher in the first half of the day. That’s one reason many people feel lighter eating yoghurt mid-morning, at lunch or as part of a daytime meal rather than late at night.
That said, the “best” time is less about the clock and more about what you’re pairing it with, your lactose tolerance and your gut health. Dr Niti Munjal, Nutritionist Head at V6 Clinics, says yoghurt is generally better tolerated with meals rather than on an empty stomach. “When we eat a full meal, the stomach releases digestive juices gradually and the food slows down the movement of yoghurt through the digestive tract. This allows the beneficial bacteria in yoghurt to survive better and reach the intestines,” she explains. On an empty stomach, acid levels may be higher, which can reduce probiotic survival and in some people, trigger mild discomfort. In practice, this often makes lunchtime a comfortable window for many people, though, as she points out, individual tolerance always comes first.
How to consume yoghurt for maximum benefit?
Yoghurt is rarely eaten alone in Indian diets and for good reason. Pair it with:
- Rice or millets
- Lentils and vegetables (try a traditional raita)
- Spices like cumin, ginger and black pepper
- Diluted forms like chaas (buttermilk)
Dr Munjal explains “Diluted yoghurt such as chaas is often easier to digest compared to thick curd,” she says. When churned with water, it becomes lighter and gentler on the stomach. Many people who feel heaviness after thick curd find that chaas feels more soothing, especially in warmer climates. For people with mild lactose intolerance, well-fermented homemade curd may be easier to tolerate because fermentation reduces lactose content.