Eating late at night is something many of us do. But is it good or bad for you? According to Jill Chodak, a registered dietitian at the University of Rochester Medical Center, the answer depends on your health. Let’s break down who should be careful, how late-night eating impacts you, and what food choices are best before bed.
Is Eating Late Bad for You?
Eating late can be fine for some people, but it can also have downsides depending on your health conditions.
Here are two major concerns:
- Acid Reflux: Eating close to bedtime may increase acid in your stomach. If you lie down soon after eating, this acid could come up into your esophagus, causing discomfort.
- Diabetes: For those with diabetes, eating late can lead to spikes and dips in blood sugar, affecting sleep and hunger the next day.
If you don’t have these issues, an occasional late snack is usually okay. But if you’re uncertain, it might be worth chatting with a dietitian or healthcare provider.
What Should You Eat Before Bed?
Yes, what you eat at night matters, especially if you have specific health concerns.
- If you have acid reflux: Stay away from heavy proteins like meat and cheese. Try snacks that are plant-based, like nuts or nut butter.
- If you have diabetes: Aim for snacks that mix protein, fiber, and healthy fats to keep your blood sugar stable.
- If you’re healthy: Enjoy what you love, but keep it balanced. Only snack if you’re truly hungry, not just out of boredom.
- For dental health: Avoid sugary snacks before bed since they can lead to cavities. Don’t forget to brush and floss!
When Should You Stop Eating?
If you struggle with acid reflux, it’s best to stop eating at least three hours before bedtime. For everyone else, there’s no hard rule about when to stop. It really depends on your personal health, how well you digest food, and your daily schedule.
Why Are You Hungry at Night?
Nighttime hunger can stem from several reasons:
- Skipping meals during the day
- Increased energy needs from exercising
- Feeling bored, lonely, or stressed
- Snacking out of habit
- Not eating enough fiber, protein, or healthy fats during the day
- Health conditions that affect hunger
To understand your nighttime hunger, Chodak suggests taking a moment to reflect.
Take a breath and assess where your hunger is coming from.
If you’re genuinely hungry, go for a balanced snack. But if it’s due to emotions or habits, think about other ways to fill that need.
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diet and nutrition, patients and families, diabetes, healthy living, gastroenterology
