Find out if you should have curd on an empty stomach

Curd, or yoghurt, is a popular dietary staple worldwide for its rich flavour and numerous health benefits. “Packed with probiotics, vitamins, and minerals, the curd is renowned for its role in improving gut health, boosting immunity, and providing essential nutrients like calcium and protein,” said Garima Goyal, clinical dietitian.

What do you have first thing in the morning? (Source: Getty Images/Thinkstock)

Benefits when had on an empty stomach

Rich in probiotics – Curd is a natural source of probiotics, which are live bacteria that promote gut health by improving digestion and balancing gut flora. “Eating curd on an empty stomach can help prepare your digestive system for the day by providing these beneficial bacteria. Probiotics also enhance nutrient absorption, reduce bloating, and support regular bowel movements,” said Goyal.

Good source of nutrients – Consuming curd first thing in the morning ensures a quick supply of essential nutrients like calcium, protein, and B vitamins. “These nutrients provide energy and support bone health and muscle repair,” Goyal added.

Hydrating and cooling – Curd has a high water content, which helps hydrate the body, particularly during hot weather. Its natural cooling properties can also reduce body heat and prevent dehydration.

However, eating curd on an empty stomach has potential drawbacks, Goyal noted. 

Risk of acidity – For some people, consuming curd on an empty stomach “may increase acidity.” “This is particularly true for individuals with sensitive stomachs or those prone to acid reflux. The lactic acid in curd, combined with an empty stomach, may lead to discomfort or bloating,” said Goyal.

Interaction with stomach acid – “When consumed on an empty stomach, the acidic environment in the stomach can kill some of the beneficial bacteria in curd, reducing its probiotic benefits. To counter this, pairing curd with a carbohydrate like oats or fruit may be a better option,” she suggested.

Not ideal for cold sensitivity – Curd is naturally cooling and may not be suitable for people prone to respiratory issues, colds, or sinus problems, especially when eaten early on an empty stomach, said Goyal.

Best practices for consuming curd

Pair it with other foods – Goyal recommends combining curd with fruits, nuts, or whole grains like oats or muesli. This combination reduces the risk of acidity and enhances nutritional value.

Avoid during cold weather – If you’re prone to colds or sinus issues, avoid curd in the morning during winter. Opt for it later in the day when the body is more active, she said.

Opt for fresh, unsweetened curd—Goyal advised choosing fresh, unsweetened curd to avoid added sugars and preservatives, which can negate its health benefits.

Have at room temperature –  In colder months, allow the curd to come to room temperature before consuming to reduce its cooling effect.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.