If you’re prone to tummy troubles, you should know the best late night snack for gut health. That way, when bedtime cravings inevitably strike, you know exactly what to reach for in your fridge or pantry that is least likely to cause acid reflux, bloating, or any other digestive fuss.
Meet the experts: Amy Lobrano, M.D., is a gastroenterologist at GI Alliance Waco Gastroenterology Clinic. Dominique Adair, M.S., R.D., is clinical director at Knownwell.
The topic of late night snacking, in general, is a polarizing one—some experts say it’s a non-negotiable “no,” and others admit that it’s simply not avoidable given the fast-paced lives most of us live. In general, if hunger pangs strike, you should have something on deck to quiet the grumbles until morning. As long as it’s the right thing, you should wake up feeling fueled and refreshed—until it’s time for breakfast, that is.
Below, experts share what to know about after hours snacking, including the best late night snacks for gut health in their opinions.
What to consider when snacking late at night
There are a few things worth thinking about before you blindly pull something from your snack drawer after six or seven in the evening.
Nutrients
There are nutrients to avoid and those to focus on for optimal satisfaction and gut comfort. Amy Lobrano, M.D., gastroenterologist at GI Alliance Waco Gastroenterology Clinic recommends avoiding foods high in simple carbohydrates or starches, like chips or cookies, because they may spike blood sugar and lead to insomnia. Acidic foods, those with saturated fats like cheese or some cured meats, as well as fried or spicy foods may cause heartburn or abdominal pain, she adds. We’ll get into which nutrients to prioritize below.
Portion size
Ideal portion size for late-night eating really depends on your individual needs and goals, says Dominique Adair, M.S., R.D., clinical director at Knownwell, but if eating late disturbs your sleep, then it makes sense to go for lighter, balanced, but still satisfying snacks. Dr. Lobrano agrees and recommends aiming to keep it around or below 300 calories. “The goal is to nourish and satisfy without overloading your digestion before sleep,” Adair says.
Timing
The truth is, it’s more difficult to digest food while in a reclined or recumbent position, says Dr. Lobrano. “We want to capitalize on the time we spend in an upright position so as to maximize the benefits to digestion contributed by gravity,” she adds. With that in mind, if you can help it, as a general rule of thumb, she recommends not eating at least two hours before bedtime.
Your gut tendencies and habits
It’s important to note whether you’re prone to symptoms like heartburn, regurgitation, diarrhea, abdominal pain, and/or bloating during the day, says Dr. Lobrano, because late night snacking can exacerbate them. If those symptoms, or others, are frequent or persistent, it’s a good idea to talk to your doctor for personalized guidance. “It’s worth paying attention to how your body responds and adjusting based on what feels best for you,” Adair adds. “Sometimes keeping a log of what you ate and how you felt can help you nail it down.”
She says it might also be worth checking in with yourself asking: “Am I hungry or eating out of habit, boredom, or stress?”
What nutrients are good for gut health?
No matter the time of day, choosing nutritious snacks that are satisfying and balanced is a good idea, Adair says. Those are typically foods high in fiber like fruit, vegetables, and whole grains, as well as protein like eggs, lean poultry, fish, and legumes, plus fats like nuts, nut butters, and avocado, she adds.
Research emphasizes the importance of fiber for the gut microbiome. There are also studies that show incorporating probiotic- and prebiotic-rich foods into snacks and meals can help support the gut. You can find the former in yogurt, kefir, sauerkraut, miso, and tempeh, for example, and the latter in bananas and whole grains.
“A late snack should be chosen based on its nutritional content and potential for ease of digestion,” Dr. Lobrano concludes. “Foods that are balanced in protein and complex carbohydrates and may contain beneficial supplements, vitamins, or minerals such as probiotics, tryptophan, magnesium, and calcium may aid in digestion while being overall healthy choices.”
Foods high in magnesium, which is known to promote muscle relaxation, include brown rice, almonds, and chia seeds. Aside from the classic pre-bedtime glass of warm milk, calcium-enriched go-tos can be cheese, nuts, and fortified cereals. Cheese, nuts, turkey, and eggs also contain tryptophan—the amino acid people blame for their post Thanksgiving-meal slumps—which could come in handy before hitting the hay.
The best late night snack for gut health
Keeping in mind that everyone’s gut is different, here are some nutritious and satisfying snacks for any time, including at night, recommended by Dr. Lobrano and Adair:
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Cooked egg on whole grain toast
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Plain Greek yogurt and berries
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Hummus and carrots
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Sautéed tofu and brown rice
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Avocado on whole grain toast or high fiber crackers
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Oatmeal with chopped fresh fruit and walnuts
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Ricotta or cottage cheese on slices of baked sweet potato
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Banana and almond butter
The bottom line
The important thing to remember is to try and eat as far before bedtime as possible and make choices based on nutrients, portion size, and ingredients’ ease of digestion for you personally.
Adair reiterates that eating late at night isn’t inherently bad, however, if you’re snacking late often, it may be good to check in with yourself about what’s driving the choice, “especially if it’s coming from boredom or stress,” she says, adding that working with a registered dietitian could help.
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