Curd, or yogurt, is a fermented probiotic food known for its powerful benefits for gut health. Rich in calcium, protein, and essential vitamins, yogurt supports digestion and strengthens bones. However, many people are confused about when it should be eaten—especially during winter. A common belief is that eating curd at night in cold weather can cause cough, cold, or excess mucus. But is this really true, or just a myth?

Experts explain whether eating yogurt at night during winter is safe, who should avoid it, and the right way to consume it.

Yogurt is packed with essential nutrients, including:

• Calcium and phosphorus for strong bones

• Protein, fats, carbohydrates, and lactose

• Vitamins B12, B2, B5, A, and D

• Probiotics that support gut health and digestion

Because of these benefits, yogurt is often considered a complete and nourishing food.

According to Dr. Shefali Bhardwaj, Naturopathy Physician at the Kailash Institute of Naturopathy, Ayurveda & Yoga, yogurt consumption in winter has long been debated. From an Ayurvedic perspective, curd can increase kapha (phlegm), while modern nutrition science values it for its probiotic properties.

Experts say whether yogurt can be eaten at night depends on:

• Your body type

• Existing health conditions

• The season

• The way yogurt is consumed

If the yogurt is fresh, mildly sour, and at room temperature, it may be consumed at any time. However, people who suffer from frequent colds, sinusitis, chronic cough, throat infections, or a feeling of heaviness at night should avoid eating curd at night, especially in winter.

Those who do not have such issues may consume yogurt in moderation, but experts agree that afternoon is the best time to eat curd in any season, as digestion is strongest then. Eating cold or refrigerated yogurt late at night should be avoided.

If you prefer to eat yogurt at night during winter, follow these tips:

• Avoid refrigerated curd; let it come to room temperature

• Add warming spices like cumin powder, black pepper, and rock salt

• Eat it along with hot vegetables and roti

• Do not consume it just before bedtime

Eating yogurt correctly helps improve digestion, reduce gas and bloating, and strengthen gut bacteria.

• Prepare spiced curd or raita with mustard seeds, curry leaves, green chilies, and black salt

• Drink buttermilk 2–3 times a week, preferably in the afternoon

• Avoid adding sugar to curd, as it may worsen cold and cough

• Use black salt instead of regular salt

• Avoid eating curd daily during winter