Can We Eat Dahi in a Fatty Liver? Benefits, Risks, and Best Practices

January 6, 2026 •

4 min read

According to the National Institutes of Health, millions of people worldwide are affected by non-alcoholic fatty liver disease (NAFLD). For those diagnosed, dietary choices become paramount, raising a common question: can we eat dahi in a fatty liver, or does it pose a risk?

Quick Summary

Yes, in moderation. Consuming plain, low-fat dahi may support liver health due to probiotics, but avoid high-fat, sugary versions. Timing and proper preparation are crucial for those with fatty liver.

Key Points

Moderate Consumption: Eating plain, low-fat dahi in small amounts is generally safe for people with a fatty liver.
Probiotic Benefits: The probiotics in dahi support a healthy gut-liver axis by improving gut flora and reducing liver inflammation.
Choose Plain and Low-Fat: Avoid sugary, flavored, or high-fat dahi, which can worsen liver fat accumulation.
Buttermilk is an Alternative: For easier digestion, buttermilk is a lighter, liver-friendly option.
Timing and Preparation: Consume dahi during the day, preferably with lunch, and add digestive spices to enhance benefits.
Listen to Your Body: Individuals with advanced liver disease or severe digestive issues should consult a doctor before adding dahi to their diet.

The Gut-Liver Axis: A Crucial Connection

The link between your gut health and liver function, known as the gut-liver axis, is the primary reason dahi is often considered beneficial for a fatty liver. An imbalanced gut microbiome can increase intestinal permeability, allowing harmful bacterial toxins to pass through the portal vein and into the liver. This can cause inflammation, oxidative stress, and further liver damage.

Dahi, a fermented dairy product rich in probiotics, helps re-establish a healthy gut microbiome. By promoting the growth of beneficial bacteria like Lactobacillus and Bifidobacterium, dahi helps strengthen the intestinal barrier and reduces the influx of toxins to the liver. This anti-inflammatory effect is a major benefit for managing non-alcoholic fatty liver disease (NAFLD).

Nutritional Profile of Dahi for Liver Health

To understand dahi's role, its nutritional components must be considered. Low-fat, plain dahi offers a valuable mix of nutrients without the drawbacks of high saturated fat or sugar.

Probiotics: These live cultures are dahi's most celebrated benefit, directly influencing gut health and, by extension, the liver.
Protein: Provides essential amino acids for tissue repair and overall body function.
Calcium and Vitamin D: Important for metabolic health, which is often compromised in fatty liver patients.
Low in Fat (Low-fat dahi): Choosing low-fat versions is critical, as excess dietary fat contributes to liver fat accumulation.

Guidelines for Safe Dahi Consumption

To reap the benefits without the risks, those with a fatty liver must follow specific guidelines for dahi consumption. It's not a free pass to eat any type of curd in any quantity.

Best Practices for Including Dahi:

Choose Plain and Low-Fat: Always opt for plain, unsweetened dahi made from low-fat milk. Sweetened or flavored varieties are loaded with added sugars that are detrimental to liver health.
Practice Moderation: Limit your daily intake to a small to moderate amount, such as 100-150 grams. Excess calorie intake, even from a healthy source, can lead to weight gain and worsen liver fat.
Consume at the Right Time: According to Ayurvedic practices and common dietary wisdom, consuming dahi with lunch is best for optimal digestion. Avoid eating it at night, as it can be heavy to digest for some individuals.
Enhance Digestion with Spices: Adding digestive spices like roasted cumin powder, black salt, or a pinch of coriander can make dahi more liver-friendly.
Pair with Healthy Foods: Combine dahi with other liver-friendly foods like fresh fruits (berries) or whole grains. Avoid combining it with heavy, fried, or processed foods.

Dahi vs. Buttermilk: A Comparison for Fatty Liver Patients

For some individuals, especially those who find dahi heavy, buttermilk (chaas) can be a lighter, more easily digestible alternative.


Feature	Dahi (Curd)	Buttermilk (Chaas)
Digestion	Heavier, can be slow to digest for some, especially if homemade and full-fat.	Lighter and easier to digest, especially when spiced.
Probiotic Content	Rich in probiotics, but content can vary in homemade versions.	Contains probiotics from dahi, but in a diluted form.
Fat and Calories	Varies based on milk fat content; low-fat versions are recommended.	Very low in fat and calories, making it a safer daily option.
Ayurvedic View	Considered heavy; best consumed during the day with spices.	Cooling and light; preferable for those with weaker digestion.
Ideal Use	Occasional snack or side dish, prepared properly.	Daily beverage, especially after meals, to aid digestion.

Potential Risks and Cautions

While generally safe for most, some individuals with a fatty liver should be cautious or avoid dahi. People with advanced liver disease, such as cirrhosis, or severe digestive issues like frequent bloating or acidity should limit or avoid it and consult their healthcare provider. Additionally, those with lactose intolerance may experience digestive distress and should consider dairy-free probiotic sources. The key is to listen to your body and seek professional medical advice for personalized dietary recommendations.

Conclusion

In conclusion, yes, you can eat dahi in a fatty liver, provided it is the plain, low-fat, unsweetened variety and consumed in moderation. Its primary benefit lies in its probiotic content, which helps balance gut flora and reduce inflammation, supporting the crucial gut-liver axis. For those who find curd heavy, buttermilk is an excellent, lighter alternative. By focusing on smart choices like low-fat dahi, incorporating digestive spices, and avoiding high-fat or sugary variants, individuals can safely include this fermented food as part of a liver-friendly diet. Always consult a healthcare professional for guidance tailored to your specific health condition. More information on probiotics and their link to liver health can be found in studies like this one on the National Institutes of Health website: PMC3990183.

Frequently Asked Questions

The best type is plain, unsweetened, and made from low-fat or skim milk. It provides probiotics without the excessive fat or added sugar that can harm the liver.

Dahi is not a cure for a fatty liver but can be a supportive part of a liver-healthy diet. Probiotics can help reduce inflammation and improve gut health, contributing to overall liver wellness when combined with lifestyle changes like diet and exercise.

It is recommended to consume dahi in moderation. A serving of around 100-150 grams per day is a good guideline, but this can vary based on individual health and dietary needs.

For those with weaker digestion or who find curd too heavy, buttermilk is often a superior choice. It is lighter, easier to digest, and still contains beneficial probiotics.

Avoid adding sugar, high-fat ingredients, or mixing it with heavy, fried, or processed foods. Sweetened or full-fat dahi can increase calorie and fat intake, negatively impacting liver health.

Yes, individuals with lactose intolerance may experience digestive issues from dahi. They should seek alternative sources of probiotics and consult a healthcare professional for personalized advice.

It is generally advised to consume dahi during the daytime, preferably with lunch, as digestion is stronger during this time. According to Ayurveda, avoiding dahi at night is recommended.