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Yogurt is a fermented food packed with nutrients, including protein, calcium, zinc, B vitamins, and beneficial bacteria (probiotics). Eating it daily supplies billions of live probiotics, helping balance gut microbiota, inhibit harmful bacteria, and improve digestion and nutrient absorption.

However, not all foods pair well with yogurt. The wrong combination can backfire, particularly for people with sensitive stomachs, young children, or those with digestive issues.

Many people enjoy yogurt with fruit to boost flavor and vitamin intake. But combining it with highly acidic fruits like oranges, tangerines, limes, grapefruits, pineapples, or kiwis may upset digestion. These fruits are high in citric acid, which can lower stomach pH when mixed with the natural lactic acid in yogurt, potentially causing bloating, gas, or indigestion.

For a safer and more effective combination, choose low-acid, fiber-rich, naturally sweet fruits such as bananas, apples, pears, blueberries, ripe strawberries, ripe mangoes, or watermelon.

Bananas, rich in potassium, complement calcium-rich yogurt by providing quick energy and aiding muscle recovery after exercise. They also contain soluble fiber (inulin), which enhances probiotics and improves digestion, helping prevent constipation.

Watermelon with yogurt is perfect for hot summer days, thanks to its high water content that cools the body and maintains hydration. Adding strawberries, apples, or mangoes also boosts vitamin and fiber intake while enhancing flavor.

It’s best to avoid mixing yogurt with refined sugar, syrups, or other high-sugar foods, as frequent consumption can lead to weight gain.

Nutritionists recommend eating yogurt after a main meal or snack, ideally one to two hours later. With food in the stomach, there is less acid, allowing probiotics to survive and function effectively in the intestines while avoiding irritation of the stomach lining. This is especially important for those with a history of ulcers or acid reflux.

Store yogurt in the fridge at 4–6°C, consume it immediately after opening and before the expiration date.

Dr. Hoang Thi Hang

Department of Nutrition, Tam Anh General Hospital, Hanoi