Yogurt is a dairy drink with high nutritional value and a healthy weight-loss drink. In addition, yogurt can unclog our intestines, clear the accumulated waste in the intestines, regulate the bacteria in the intestines, increase probiotics, and promote digestion and absorption. So, what is the right time to eat yogurt?

The right time of day to eat yogurt

The right time of day to eat yogurt is divided into the following three time periods.

  1. Morning.

The morning diet is the most nutrient-intensive. Yogurt contains many nutrients necessary for the human body, so the effect of eating yogurt in the morning is better. But be careful; you can’t eat yogurt on an empty stomach in the morning. Instead, pairing it with some whole grains, bread, etc., would be best.

  1. Evening.

Eating yogurt at night is more beneficial and can have an excellent calcium supplementation effect. This is because noon to early morning is the time when the blood calcium content of the human body is the lowest, which is conducive to the absorption of calcium in food.

During this time, fewer factors affect calcium absorption in the human body, and yogurt contains a combination of lactic acid and calcium, which can better promote calcium absorption. So, eat a cup of yogurt before going to bed, but pay attention to oral hygiene.

  1. 30 minutes to 2 hours after meals.

The effect of eating yogurt during this time is also perfect. About two hours after a meal, the digestive system will dilute gastric juice, and the pH value will rise to 3~5, which is more conducive to the intestinal absorption of effective substances in yogurt.

Greek yogurt with honey and walnuts

Can you take yogurt during your period?

Women can take yogurt during periods, but they should warm the yogurt before eating. The yogurt itself has no effect on menstruation, but because yogurt is generally stored in refrigeration, menstruating women should avoid eating raw and cold food, so they cannot directly eat frozen yogurt that has just been taken out of the refrigerator.

Instead, you can put yogurt in 45 ℃ warm water, shake it as it warms, and drink it when it feels mild to the touch.

Women can drink warmed yogurt during menstruation. Saying that yogurt should not be heated is a fear of killing yogurt’s most beneficial lactic acid bacteria.

If it is cooked and heated, it will kill a large amount of active lactic acid bacteria. Also, the physical properties will change, separation and precipitation will occur, and the taste will disappear. As a result, its nutritional value and healthcare function will be reduced.

If only the yogurt is heated, it will not kill the lactic acid bacteria in the yogurt. However, they will increase the activity of the lactic acid bacteria, and their unique healthcare effect will be more significant.

Pregnant woman eating yogurt

How to eat yogurt

Yogurt has a good healthcare effect and unique taste, making it an ideal healthy food for people. When eating yogurt, pay attention to the temperature. The most suitable temperature for eating yogurt should be 10℃-12℃. The yogurt tastes the best at this temperature.

If it is in the hot summer, the temperature can be lower.

In addition, yogurt is prohibited from heating. If you eat yogurt during menstruation, you can wait for it to stand for a while before eating it. Then, the yogurt cannot be heated, but it can be heated appropriately, such as in hot water.

When choosing yogurt, you should note that yogurt and yogurt drinks are not the same substance and have entirely different nutritional values. The water content in yogurt drinks is relatively high, accounting for 70%, and yogurt is made from 100% milk fermentation.

Yogurt pot on a table

When to eat yogurt to lose weight

  1. Eat yogurt for breakfast.

Yogurt is the protagonist of breakfast, but it is not recommended to wake up early in the morning to eat yogurt. Because eating yogurt on an empty stomach can easily stimulate the emptying of the gastrointestinal tract, it will excrete the nutrients in yogurt before complete digestion and absorption. Therefore, it is best to eat something before eating yogurt.

  1. Eat yogurt between breakfast and lunch.

People get hungry easily before lunch. At this time, they can eat a cup of yogurt for energy. Yogurt is rich in nutrients, strong in satiety, low in calories, and will not make people fat. Eating yogurt before meals can eliminate some hunger pangs and reduce the amount of food for lunch.

  1. Eat yogurt about two hours after meals.

The human gastric juice is diluted about two hours after a meal, and the pH value will rise to 3-5. At this time, eating yogurt is the most beneficial for absorbing nutrients. In addition, eating it after meals can reduce irritation and allow the yogurt to be absorbed slowly in the stomach.

  1. Eat before bed.

Eating dinner too early makes you easily go hungry at night. If you eat at this time, your appetite will increase, and you may eat many high-calorie foods. If you really want to eat, replacing high-calorie foods with yogurt is recommended. Yogurt contains lactic acid bacteria, which are easy to digest. Eating before going to bed will not cause a digestive burden on the stomach.


In conclusion, yogurt provides many health benefits and can aid weight loss when enjoyed strategically. Eating it in the morning offers important nutrients to start the day while also balancing meals throughout.

Yogurt tastes best when slightly warmed, making it soothing for monthly cycles. Its probiotics aid regularity while protein satiates. For weight control, Greek varieties provide filling fats and proteins. Timing yogurt for after breakfast or two hours post-meals optimizes absorption.

As a light snack, it prevents late-night overindulgence, too. Overall, yogurt consistently supports wellness when part of a mindful diet.


What are the main health benefits of yogurt?

The main health benefits of yogurt include gut and digestive health, bone health, immunity boost, weight management, and cardiovascular benefits. It contains probiotics, calcium, protein, and other important nutrients.

What is the difference between regular yogurt and Greek yogurt?

Greek yogurt is thicker and creamier than regular yogurt because it contains less liquid content. It has also gone through an extra straining process, making it higher in protein and lower in carbohydrates than regular yogurt.

Is it best to eat yogurt in the morning, afternoon or evening?

Each time has benefits – the morning provides nutrients to start the day, the afternoon balances hunger levels before lunch, and the evening supports calcium absorption and prevents overeating before bed.

How long can yogurt be kept after opening?

An opened yogurt container can be stored in the refrigerator for about 5-7 days. The expiration date on the container can provide a more accurate timeframe.

Can yogurt go bad? What are the signs it has gone bad?

Yogurt can go bad if left unrefrigerated for too long or after the expiration date. Signs include abnormal smells, colors or textures like separation, thinning or mold growth.


Sam Perera, Founder of Stethostalk, is a food safety follower and organic food lover. He has completed the PLANT-BASED NUTRITION Cornell Certificate Program, Cornell University, US. Before this, he worked for a few years in IT services. A dedicated follower of nature, he believes in healing with natural foods. In his free time, he loves Gardening, Blogging, and traveling.