Professor Tim Spector, founder of the nutritional research company ZOE, has recommended a simple dietary tip to help reduce some of the adverse effects of alcohol consumption. He suggests that eating yoghurt prior to drinking could potentially offset certain negative consequences associated with alcohol intake.
At 68 years old, Professor Spector emphasises the importance of maintaining a balanced approach to alcohol, lining up with the NHS recommendation of a maximum of 14 units per week. He cautions against unfairly demonising this guideline, while recognising that his perspective is not unanimously shared among medical professionals.
To foster a healthier relationship with alcohol, he advises several strategies such as occasionally opting for non-alcoholic drinks, incorporating alcohol-free days into one’s weekly routine, and being mindful about knowing when to stop drinking.
READ MORE: Three Gloucestershire Kebab Vans Among UK’s Best in National Awards
READ MORE: Swan Bridge in Bibury to Close for Three Days for Essential Safety Checks
A key piece of his advice centres on consuming a commonly found kitchen product-yoghurt. Writing in The Daily Telegraph, Professor Spector explained, “Some research suggests that having yoghurt can offset some of the negative effects of alcohol, possibly because the microbes in dairy help to break down the alcohol.”
Scientific studies support the idea that the fat and protein content in yoghurt can delay gastric emptying, meaning it slows the speed at which the stomach empties its contents into the small intestine-where most alcohol is rapidly absorbed into the bloodstream. By prolonging the time alcohol remains in the stomach, the body’s enzymes have greater opportunity to metabolise it gradually.
Research further indicates that slowing gastric emptying can reduce peak blood alcohol levels, which may in turn lessen the severity of a hangover. To benefit, it is recommended to eat yoghurt about 30 minutes to an hour before consuming alcohol.
Professor Spector suggests choosing plain, higher-fat varieties such as Greek yoghurt or kefir, which are typically available in supermarkets for around £1.15. These options contain healthy fats and do not include added sugars, offering better protection for the stomach lining.
In addition, Professor Spector pointed out that other lifestyle factors-such as overall diet, physical activity, stress levels, and sleep quality-are equally, if not more, important for health, assuming alcohol consumption remains within recommended limits.
He said, “Your overall diet, your activity levels, stress and sleep are arguably just as, if not more, important areas to focus on, provided your alcohol intake is within the recommended limit. This is especially the case when it comes to ultra-processed foods. Although direct comparisons are tricky, eating these regularly appears to be far more harmful than having a glass of wine five days a week. Yet, junk food is neither banned nor carries health warnings, even for children. To single out alcohol and ignore ultra-processed food is, in my opinion, not supported by the science.”
For reference, the NHS advises that to maintain low health risks from alcohol, both men and women should avoid regularly exceeding 14 units per week. When consuming up to this amount, it is best to spread intake over three or more days, with several alcohol-free days each week.
Alcohol consumption is also known to increase the risk of conditions such as liver disease, stroke, and certain cancers. For official guidance on alcohol consumption, individuals are encouraged to consult NHS resources.