Is it good to eat dahi daily? Unpacking the health benefits and risks

November 12, 2025 •

4 min read

According to a study published in the American Journal of Clinical Nutrition, the probiotics found in dahi (curd) can significantly enhance the body's immune response, reducing the risk of infections like the common cold. This fermented dairy product, a staple in many cultures, offers a host of potential health benefits, but is it good to eat dahi daily, and are there any downsides?

Quick Summary

This article explores the health benefits of daily dahi consumption, including improved digestion, boosted immunity, and weight management, while also discussing potential risks and best practices.

Key Points

Gut Health: Daily dahi consumption, rich in probiotics, supports a healthy gut microbiome, aids digestion, and can alleviate issues like bloating and constipation.
Boosts Immunity: The live bacterial cultures in dahi strengthen the immune system by fostering a healthy gut, which plays a major role in overall immune response.
Weight Management: High in protein and calcium, dahi can help manage weight by increasing satiety and regulating metabolism.
Risk of Overconsumption: Excessive intake, especially of full-fat versions, can lead to weight gain and digestive issues like bloating and gas.
Timing Matters: According to Ayurveda, it is best to eat dahi during the day, preferably with lunch, and to avoid it at night to prevent respiratory issues.
Choose Plain Dahi: Opting for plain, homemade dahi is recommended over sugary, flavored varieties to maximize health benefits and avoid unnecessary calories and additives.

The Health Benefits of Daily Dahi Consumption

Dahi, or curd, is a nutrient-dense food made by fermenting milk with bacterial cultures. It is a powerhouse of probiotics and other essential nutrients that can contribute significantly to overall health when consumed in moderation.

Improved Gut and Digestive Health

The most well-known benefit of dahi is its positive impact on the digestive system. The live and active bacterial cultures, such as Lactobacillus and Bifidobacterium, promote a healthy gut microbiome. This balanced environment is crucial for efficient digestion, nutrient absorption, and can help alleviate symptoms of various digestive issues, including bloating, constipation, and irritable bowel syndrome (IBS). For those with lactose intolerance, dahi is often easier to digest than milk because the fermentation process breaks down some of the lactose.

Strengthened Immunity

Approximately 70% of the body's immune system is located in the gut. By promoting a healthy gut, dahi's probiotics play a direct role in enhancing the body's immune response. Regular consumption can increase the production of antibodies and strengthen immune cells, making the body more resilient against infections and harmful pathogens.

Support for Weight Management

Dahi is a valuable addition to a weight management plan due to its high protein and calcium content. The protein helps increase satiety, keeping you full for longer and reducing overall calorie intake. Calcium helps regulate metabolism and has been linked to a reduction in belly fat. Choosing plain, unsweetened dahi or Greek yogurt can provide these benefits without added sugars.

Bone and Teeth Health

As a dairy product, dahi is an excellent source of calcium and phosphorus, two minerals vital for building and maintaining strong bones and teeth. Consistent consumption can help prevent the onset of osteoporosis, particularly in women and seniors.

Enhanced Skin and Hair

Dahi contains lactic acid, a natural exfoliant that helps shed dead skin cells and moisturize the skin. It is often used topically in face packs to combat acne, reduce dark spots, and soothe sunburn. When applied to hair, dahi can act as a natural conditioner, reduce dandruff, and strengthen hair follicles.

Potential Risks and Who Should Be Cautious

While beneficial for many, daily dahi consumption isn't suitable for everyone, and moderation is key.

Excessive Consumption and Weight Gain

Overeating any food, including full-fat dahi, can lead to weight gain due to its calorie density. If weight management is a concern, opt for low-fat or non-fat versions and monitor portion sizes.

Digestive Distress and Inflammation

For some individuals, especially those with severe lactose intolerance or sensitive digestion, dahi may cause bloating, cramps, or gas. Ayurveda also suggests that excessive consumption can disrupt gut balance. In rare cases, high lactic acid content can trigger inflammatory or allergic reactions, such as skin rashes or oral ulcers, in sensitive individuals.

Respiratory Concerns

According to Ayurvedic principles, dahi's 'cooling' and mucus-promoting properties may worsen respiratory issues like asthma or sinusitis, especially when consumed at night or during cold weather. Lighter alternatives like buttermilk or spiced raita are often recommended in these cases.

Timing is Key

Most nutrition experts suggest that the best time to consume dahi is during the day, preferably with lunch. Eating it with a meal helps promote digestion, and the body's metabolism is more active during this time. Ayurvedic guidelines generally recommend avoiding dahi at night to prevent potential phlegm buildup and digestive discomfort.

Comparison of Different Dahi Varieties


Feature	Homemade Dahi	Flavored Yogurt	Greek Yogurt
Processing	Fermented at home with bacterial culture; no additives.	Industrially produced with added sugars, artificial flavors, and preservatives.	Industrially strained to remove whey, resulting in a thicker consistency.
Nutritional Profile	Contains natural probiotics; fat and protein content depends on the milk used.	High in added sugar and often contains lower amounts of beneficial bacteria.	Higher in protein and lower in carbohydrates than traditional dahi.
Taste	Fresh, tangy, and can vary slightly.	Often very sweet due to added sugars.	Tangier and thicker.
Best For...	General health, gut health, and weight management.	Indulgent treat; less ideal for daily health goals due to sugar content.	Muscle recovery, high-protein diets, and promoting satiety.

Conclusion

For most healthy individuals, incorporating a moderate amount of dahi into a daily diet is a beneficial practice. Its rich probiotic content and array of essential nutrients provide significant advantages for gut health, immunity, and bone strength. However, the key lies in moderation, mindful timing, and choosing plain, unsweetened varieties. For those with specific health conditions or sensitivities, listening to your body and consulting a healthcare provider is the best approach to determining if eating dahi daily is the right choice for you.

Dahi and Gut Health: Ancient Wisdom Meets Modern Science

Frequently Asked Questions

Yes, for most healthy individuals, eating dahi every day is safe and beneficial when consumed in moderation. It is an excellent source of probiotics, protein, and calcium.

The best time is during the day, particularly with or after lunch, as this aids digestion. Eating it at night is often discouraged, especially for those with respiratory issues, based on Ayurvedic principles.

Yes, plain, unsweetened dahi can aid weight loss. Its high protein content helps you feel full longer, and its calcium content supports metabolism and fat burning.

Excessive consumption can lead to side effects such as indigestion, bloating, gas, and weight gain, especially if it's a full-fat variety. People with lactose intolerance may also experience discomfort.

For gut health, dahi is often superior due to its live and active probiotic cultures, which promote a healthy microbiome. For those with lactose intolerance, dahi is also typically easier to digest than milk.

Nutritionists generally recommend limiting daily intake to about one cup (around 200g-300g). A balanced diet and moderation are always key.

Yes, both consumption and topical application of dahi can benefit skin and hair. The lactic acid and nutrients can moisturize skin, reduce acne, and combat dandruff.