If you have grown up in an Indian home, you have probably been handed a bowl of dahi before stepping out for something important. And now that you are pregnant, you may be hearing the opposite: “Don’t eat curd, it will give you a cold.” So which is it? Let us clear this up calmly and with evidence.
Quick Answer
Yes, curd (dahi) is safe for almost all pregnant women, and it is actually one of the better foods you can include in your daily diet. It gives you calcium, protein, and gut-friendly probiotics, and it often helps with the acidity and digestion troubles that are so common in pregnancy.
The one simple rule: use curd made from pasteurised or properly boiled milk (which covers almost all home-set and packaged Indian curd). Avoid dairy made from raw, unpasteurised milk. That is the whole caution in a sentence.
Benefits of Curd in Pregnancy
Curd punches well above its weight nutritionally, which is exactly why it deserves a spot on your plate:
- Calcium: Your growing baby’s bones and teeth draw calcium from you. Pregnant women need roughly 1000 mg of calcium a day (ICMR-NIN RDA). A cup of curd contributes towards that and protects your own bone health, though it works best alongside milk, paneer, and other sources rather than on its own.
- Protein: Pregnancy raises your protein requirement. Curd is an easy, vegetarian-friendly source, useful if meat or eggs are not part of your diet.
- Probiotics: Freshly set or live-culture curd contains good bacteria that support a healthy gut. A balanced gut can ease bloating and keep digestion smoother.
- Digestion and acidity: Many women battle heartburn and acidity, especially later in pregnancy. Curd is cooling and gentle, and it often settles an unhappy stomach better than richer foods.
- Hydration and electrolytes: As chaas (buttermilk), curd helps you stay hydrated in Indian heat and replaces salts lost through sweat.
Bodies like FOGSI (the Federation of Obstetric and Gynaecological Societies of India) and ACOG (the American College of Obstetricians and Gynecologists) encourage dairy as part of a balanced pregnancy diet, and curd fits comfortably within that advice.
Is It Safe to Eat Curd at Night?
This is the question that worries most people, thanks to the old belief that curd at night causes a cold or cough. Let us be straight: there is no scientific evidence that eating curd causes a cold, cough, or congestion. Colds are caused by viruses, not by dahi.
So for most pregnant women, a bowl of curd at night is perfectly fine. If you already have a blocked nose or chesty congestion, you might simply find very cold curd from the fridge less comfortable, and you may prefer it at room temperature. That is a personal comfort choice, not a medical rule. The curd itself is not doing anything harmful.
Homemade vs Store-Bought
Both can be safe. What matters is the milk it is made from.
- Homemade dahi: If you set it at home from milk that you have boiled or bought pasteurised (which is nearly all packaged milk in India), it is safe.
- Packaged plain curd: Standard branded curd is made from pasteurised milk and is fine.
- Unpasteurised / raw-milk dairy: This is the one to avoid. Raw, unpasteurised milk and certain soft cheeses can carry listeria, a bacteria that is risky in pregnancy. In practice, the real risk is loose street paneer or soft cheese made from unboiled milk, not branded packaged curd or home-set dahi from boiled milk.
- Flavoured yogurts: The fruit and dessert yogurts on supermarket shelves are often loaded with added sugar. Enjoy them occasionally, but if you have gestational diabetes (GDM) or are watching weight gain, plain dahi is the smarter choice.
How Much Curd Per Day?
There is no need to ration it strictly. A reasonable guide is around one to two cups (roughly 200 to 300 grams) a day, as part of your overall dairy and calcium intake. Spread across meals, this is comfortable for most women. If you are getting calcium from milk, paneer, and other sources too, you can adjust accordingly. Moderation, as with everything in pregnancy, is the principle.
Indian Context
Curd is woven into how we eat, and that works in your favour:
- Dahi with meals: A spoon of curd with rice or roti cools spicy food and aids digestion.
- Chaas / buttermilk: Spiced with jeera, salt, and a little ginger, chaas is hydrating and gentle on the stomach, especially in summer.
- Raita: Curd with cucumber, boondi, or mint is an easy way to add vegetables and probiotics in one dish.
You will likely hear elders insist that “curd causes cold.” This belief is well-meaning but not backed by evidence. You can respect the affection behind it while trusting the science: dahi is nourishing, not harmful. If cold curd feels uncomfortable in winter, let it come to room temperature, and everyone is happy.
When to Check with Your Doctor
Curd suits almost everyone, but a few situations deserve a quick word with your doctor or dietitian:
- Lactose intolerance: Curd is usually better tolerated than milk because fermentation breaks down some lactose, but if dairy upsets you, get personalised advice.
- Gestational diabetes (GDM): Stick to plain, unsweetened curd and skip the flavoured, sugary versions. Your doctor can guide portions.
- Allergies: A genuine dairy allergy is different from intolerance and needs medical guidance.
When in doubt, ask. A short conversation clears up far more than a worried internet search.
This article is general information and not a substitute for advice from your own obstetrician or dietitian.
Frequently Asked Questions
Q: Can I eat curd at night during pregnancy?
A: Yes. There is no medical reason to avoid curd at night. If you have existing congestion and find cold curd uncomfortable, simply have it at room temperature. The curd is not causing any harm.
Q: Does curd cause cold during pregnancy?
A: No. Colds are caused by viruses, not by dahi. This is a common Indian myth with no scientific basis. Curd is safe and nourishing throughout pregnancy.
Q: Is homemade curd better than packaged curd in pregnancy?
A: Both are safe as long as they are made from boiled or pasteurised milk. Homemade dahi from boiled milk and standard branded curd both qualify. Just avoid anything made from raw, unpasteurised milk.
Q: How much curd can I eat daily while pregnant?
A: About one to two cups (200 to 300 grams) a day is comfortable for most women, as part of your overall dairy intake. Plain curd is preferable to sugary flavoured yogurts.
Q: Can I eat curd with gestational diabetes?
A: Yes, but choose plain, unsweetened curd and avoid flavoured dessert yogurts that are high in added sugar. Confirm portions with your doctor or dietitian.
Still have questions about what is safe to eat in pregnancy? You do not have to figure it out alone. Join the free Babynama WhatsApp community for expecting parents at /community?stage=expecting, where you can ask our team and connect with other parents-to-be. Warm support, real answers, no judgement.