Answer:

Yogurt, a fermented food, boasts high nutritional value, providing protein, calcium, zinc, B vitamins, and probiotics. Daily yogurt consumption introduces billions of live probiotics into the body, promoting gut health, inhibiting harmful bacteria, and aiding digestion and nutrient absorption. However, not all foods pair well with yogurt. Incorrect combinations can be counterproductive, especially for those with sensitive digestive systems, children, or individuals experiencing stomach issues.

Many people mix yogurt with fruit to enhance flavor and boost vitamin intake. However, combining yogurt with high-acid fruits like oranges, tangerines, lemons, grapefruits, pineapples, and kiwis can hinder digestion. These fruits contain significant citric acid, which, when combined with the natural lactic acid in yogurt, can lower stomach pH, leading to bloating, gas, or indigestion.

Avoid combining yogurt with high-acid fruits. Photo: Ly Nguyen

Avoid combining yogurt with high-acid fruits. Photo: Ly Nguyen

For safe and effective yogurt consumption, prioritize low-acid fruits rich in fiber and natural sweetness, such as bananas, apples, pears, blueberries, ripe strawberries, ripe mangoes, and watermelon.

Potassium-rich bananas combined with calcium-packed yogurt offer a quick energy boost and aid muscle recovery after exercise. Bananas are also rich in the soluble fiber inulin, which, when paired with yogurt's probiotics, further improves digestion and alleviates constipation.

Yogurt and watermelon make a refreshing combination during hot summer days, providing optimal hydration. Adding strawberries, apples, or mangoes to yogurt further enhances flavor and provides vitamins and fiber.

Limit combining yogurt with refined sugars, syrups, or other high-sugar foods, as this can contribute to weight gain with regular consumption.

Consume yogurt after meals or as a snack, ideally 1-2 hours afterward. With food already in the stomach, less acid is present, allowing yogurt's probiotics to thrive in the intestines and avoid irritating the stomach lining, especially for those with a history of ulcers or acid reflux. Store yogurt refrigerated at 4-6 degrees Celsius, and consume it promptly after opening and within its expiration date.

Dr. Hoang Thi Hang

Department of Nutrition

Tam Anh General Hospital, Hanoi