The Tamesis
Yogurt is a food found in almost every culture and kitchen. And for good reason—no matter which style you choose (Greek, skyrr, original, lebaneh, kefir), protein, calcium, minerals, and vitamins all have incredible health benefits. Yogurt can even prevent cancer. A recent study followed 150,000 people for three decades and found that people who ate yogurt twice a week had lower rates of colon cancer because it promotes gut health.
“Promoting a diverse and healthy gut microbiome can also help reduce bloating, improve regularity, and enhance nutrient absorption,” says Lauren Manaker, MS, RDN, LD, founder of Nutrition Now. “Just make sure to choose yogurt labeled ‘live and active cultures’ to get the most probiotic benefits (some yogurts don’t contain probiotics!).”
Want to get the most out of your yogurt? Read on to learn more, like when is the best time to eat and how to refuel.
Which yogurt is the healthiest?
There are many options, which can be broken down based on preference.
When it comes to classic yogurt, you need to follow Dr. Menjal’s golden rule: plain and no added sugar. Fermented dairy products can lead to better digestion (contains beneficial bacteria), stronger bones and immune systems, and more. A 6-ounce serving provides about 8 grams of protein.
Greek yogurt is made by straining regular yogurt to remove the liquid whey, giving it a thicker texture and more tart flavor while being higher in protein and less carbs and sugar. This change can increase feelings of fullness and slow blood sugar spikes. A six-ounce serving has about twice the normal amount of protein and weighs
Skyr is the Icelandic version of a diary dish, made with skim milk and containing more protein than Greek yogurt. Kefir is the wild child of the yogurt family—the drinkable liquid is extremely friendly to the gut and is thought to reduce inflammation throughout the body.
Is there a best time to drink yogurt?
Holistic health coach Dr. Prarthana Shah says there’s no single “best” time. Instead, there are certain patterns in how yogurt behaves in the body, depending on digestion, hormones, and overall gut health. From a physiological perspective, digestion is more active during the day. Stomach acid, digestive enzymes, and intestinal motility tend to be stronger early on, which can make fermented dairy products easier to tolerate.
A 2025 study on circadian rhythms and metabolism showed that insulin sensitivity and digestive efficiency were higher during the first half of the day. This is one reason many people feel more relaxed when they eat yogurt in the morning, at lunch, or as part of a daytime meal rather than late at night.
That said, the “best” time has less to do with the clock and more to do with your mix, lactose tolerance, and gut health. Dr. Niti Munjal, chief nutritionist at V6 Clinics, says that generally speaking, consuming yogurt after a meal is easier to tolerate than consuming it on an empty stomach.
“When we eat, the stomach gradually releases digestive juices, and the food slows the movement of yogurt through the digestive tract. This allows the good bacteria in the yogurt to better survive and reach the intestines,” she explains. On an empty stomach, stomach acid levels may be higher, which reduces the survival of probiotic bacteria and can cause mild discomfort in some people. In practice, this often makes lunchtime a comfortable time for many people, although, as she points out, personal tolerance always comes first.
How to energize your yogurt
honey and yogurt
“One study found that this combination successfully boosted levels of beneficial probiotics Bifidobacterium animalis Manaker said. “While no significant changes were observed in digestion, mood, or cognition, the findings suggest honey may be a natural way to enhance probiotic enrichment.”
