From the Guidelines
Greek yogurt can be consumed at bedtime, as it may help soothe and carry bile downwards in cases of bile reflux, and its protein content can aid in muscle repair and recovery during sleep. According to the study published in The Lancet Oncology 1, ingesting appropriate food such as Greek yoghurt may help alleviate bile reflux symptoms. Additionally, Greek yogurt contains tryptophan, an amino acid that may promote better sleep by helping the body produce serotonin and melatonin. The calcium in Greek yogurt might also support sleep quality. For best results, choose plain Greek yogurt without added sugars, as sugar can potentially disrupt sleep. A typical serving size would be about 3/4 to 1 cup. If you have lactose intolerance, Greek yogurt may still be tolerable since it contains less lactose than regular yogurt due to the straining process. However, if you have dairy allergies or severe lactose intolerance, you should avoid it. Some people find that eating too close to bedtime causes digestive discomfort or acid reflux, so if you're prone to these issues, try consuming the yogurt at least an hour before sleeping. It's also worth noting that avoiding spicy foods at night and alcohol before bedtime is recommended for people with diabetes, as stated in the study published in Diabetes Care 1.
From the Research
Greek Yoghurt Consumption at Bedtime
- There is no direct evidence to suggest that Greek yoghurt cannot be consumed at bedtime 2, 3, 4, 5, 6.
- However, it is essential to consider lactose intolerance and malabsorption when consuming dairy products, including Greek yoghurt, at any time of day 2, 3, 4, 6.
- Studies have shown that lactose intolerance symptoms can vary depending on the amount of lactose ingested, residual lactase activity, and small bowel transit time 3, 4, 6.
- Greek yoghurt generally contains less lactose than regular yoghurt due to the straining process, which removes some of the lactose 5.
- Some research suggests that consuming yoghurt, including Greek yoghurt, as part of a healthy diet may have beneficial effects on cardiovascular health and blood pressure 5.
- Individuals with lactose intolerance or sensitivity may need to consider a low-lactose diet or enzyme replacement to manage symptoms 2, 3, 4, 6.