Intake of Yoghurt During Ramadan

Ramadan brings a dramatic shift in meal timing, sleep cycles, hydration patterns, and food choices. These changes can affect glycaemic control, gastrointestinal function, and energy regulation. Yoghurt (dahi) is a common component of both suhoor and iftar and has many benefits as well.

Yoghurt, Probiotics, and Gut Health During Fasting

Digestive symptoms such as bloating, constipation, and reflux are frequently reported during Ramadan, likely due to changes in meal timing, portion size, and sleep patterns. Yoghurt that contains live cultures provides probiotics, which have been shown to help alleviate bloating and abdominal discomfort and support overall gastrointestinal function.

A growing body of research demonstrates that regular consumption of yoghurt and other probiotic fermented milks offers benefits beyond gut health. Evidence links fermented dairy intake with positive effects on bone health (including reduced risk of osteoporosis), improved cardiovascular risk markers, better glycaemic regulation in diabetes, and modulation of immune function.

As the scientific literature supporting these benefits continues to expand, encouraging the regular inclusion of yoghurt and fermented dairy products at both suhoor and iftar during Ramadan may be a practical and evidence-aligned dietary recommendation.

Hydration Support

Yoghurt is composed of roughly 80–85% water by weight, making it a meaningful contributor to fluid intake. During Ramadan, hydration is limited to non-fasting hours, and particularly in the winter months, many people unintentionally under consume fluids because thirst cues are less pronounced. This can increase the risk of mild dehydration.

Dehydration is a well-recognised contributor to fatigue and headaches during fasting. Including water-rich foods such as yoghurt at suhoor may therefore help support hydration levels throughout the fasting day.

Personally, I incorporate yoghurt at both suhoor and iftar, but in different forms. At suhoor, I often pair it with fruit for a balanced, hydrating start to the fast. At iftar, I typically include it as raita alongside the main meal.

Protein, Satiety, and Glycaemic Stability

According to the Eatwell Guide, yoghurt falls within the dairy and alternatives group, contributing key nutrients such as calcium and riboflavin. In addition to these micronutrients, yoghurt is also a valuable source of high-quality protein.

Adequate protein intake at suhoor is especially important for promoting satiety and helping to reduce hunger during the fasting hours. Choosing Greek yoghurt can be particularly beneficial, as its higher protein content may further support appetite regulation and fullness.

During Ramadan, pairing yoghurt with fibre-rich foods such as oats, seeds, or fruit can help slow gastric emptying and promote more stable blood glucose levels. This approach may be especially relevant for individuals observing Ramadan who are managing insulin resistance, PCOS, or type 2 diabetes.

Cardiometabolic Benefits Yoghurt

Habitual yoghurt intake has been linked to cardiometabolic benefits that appear to extend beyond its basic macronutrient and micronutrient profile. These effects are thought to be partly attributable to fermentation-derived bioactive compounds and the activity of live probiotic cultures. Although further randomised controlled trials are warranted to strengthen causal conclusions, the current body of evidence supports yoghurt as a component of a cardioprotective dietary pattern.

As Ramadan represents not only a spiritual reset but also an opportunity for metabolic recalibration, incorporating yoghurt aligns well with dietary patterns that support long-term cardiometabolic health.

Practical Application for Ramadan

At Suhoor

• Plain or Greek yoghurt + oats + nuts
• Savoury yoghurt with seeds and boiled eggs
• Yoghurt-based smoothies (unsweetened)

At Iftar

• Cucumber raita
• Yoghurt alongside rice dishes
• Salted lassi instead of sugar-sweetened beverages

Choose unsweetened varieties to avoid excess added sugars, which counteract many of the metabolic benefits discussed.

References

Hadjimbei E, Botsaris G, Chrysostomou S. Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential. Foods. 2022 Sep 3;11(17):2691. doi: 10.3390/foods11172691. PMID: 36076876; PMCID: PMC9455928.

Melissa Anne Fernandez, Shirin Panahi, Noémie Daniel, Angelo Tremblay, André Marette,Yogurt and Cardiometabolic Diseases: A Critical Review of Potential Mechanisms,Advances in Nutrition,Volume 8, Issue 6,2017,Pages 812-829,ISSN 2161-8313,https://doi.org/10.3945/an.116.013946.(https://www.sciencedirect.com/science/article/pii/S2161831322008158)