Healthy late night snacks to enjoy after fun nights out

You may know the feeling. It’s time for bed and you get that sudden inkling for bedtime bites. Whether it’s for something sweet, salty, spicy or crunchy, those midnight munchies can be tempting. But did you know that although it might seem harmless, late-night snacking can sometimes interfere with your digestive health and sleep?

Eating fatty or sugar rich foods late at night can put extra strain on your digestive system, making it harder for your body to break down food efficiently. To give your body the time it needs, it’s best to wrap up your meals about three hours before hitting the hay. That way, your body has enough time to digest, so your sleep won’t be interrupted. ¹ Plus, it’s the perfect balance—you’ll feel satisfied but not hungry when it’s time to drift off!

Late night snacking isn’t necessarily harmful when you make thoughtful choices. Choosing healthy snacks that are gentle on the stomach and easy to digest may be more comfortable to consume late at night. By picking snacks that are gentle and nutrient-rich, you can still enjoy a bite before bed and reduce the chance of experiencing issues like discomfort from acid reflux.² 

Common late night snack triggers to avoid

Even though the craving for greasy or sugary foods can be strong, certain late-night snacks are best avoided, especially if you’re prone to digestive issues like acid reflux or heartburn. Greasy foods, sugary treats and spicy dishes are common late night snacks that can trigger digestive issues such as bloating, and poor digestion.³

Foods to watch out for:

• Fried or Greasy Foods: Fried snacks and fast food can be difficult for your digestive system to break down, leading to discomfort and bloating. 
• Sugary treats:  Desserts and treats that are high in sugar and other additives may contribute to symptoms of acid reflux.⁴
• Spicy Foods: Spicy foods are notorious for causing heartburn and acid reflux and consuming them late at night can increase the risk of experiencing these uncomfortable symptoms.⁵
• Citrus Fruits and Juices: These can be more acidic and might trigger heartburn symptoms.⁵
• Caffeine: Beverages which contain caffeine can relax the lower oesophageal sphincter and increase oesophageal exposure to acid. ⁵ 

Making mindful choices about what to eat before bedtime can contribute to a more comfortable and restful night's sleep.

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Best healthy snacks for late-night cravings

When those late night cravings hit, it’s helpful to have some healthy, light options that can keep you satisfied without weighing you down. Here are some healthy snack ideas that may work well in the evening: 

1. Yoghurt with honey: Greek yoghurt can aid lactose digestion, while adding a little honey can provide natural sweetness.⁷ (Nutritional value: protein, probiotics, calcium) 
2. Bananas and peanut butter: Bananas are a soft and easy to digest late night snack that contains potassium, which helps with muscle function or which helps set your muscles up for the next day.⁸ Adding some peanut butter can add some healthy fats and protein. (Nutritional value: fibre, potassium, healthy fats)
3. Oatmeal: A comforting and filling option, oatmeal a source of fibre that supports digestion.⁶ (Nutritional value: fibre, antioxidants, vitamins)
4. Apple slices with almond butter: Apples are rich in fibre, while almond butter adds protein and healthy fats for a balanced snack. (Nutritional value: fibre, protein, healthy fats)
5. Nuts: Almonds, walnuts, or pistachios are great sources of healthy fats and fibre, and they can provide a satisfying crunch before bedtime.⁶ (Nutritional value: healthy fats, protein, fibre)
6. Veggie sticks with dip: Fresh vegetables are packed with fibre and antioxidants add a dip low fat dip like hummus, and you have a healthy late-night snack (Nutritional value: fibre, protein, antioxidants)
7. Chia pudding: Chia seeds are a powerhouse of fibre and omega-3 fatty acids, making chia pudding a healthy and filling late snack. (Nutritional value: fibre, omega-3s, protein)
8. Popcorn: Air-popped popcorn is a whole grain snack that is high in fibre making it a light option for late-night snacking.⁹ (Nutritional value: fibre, whole grains)
9. Berries: Blueberries, strawberries, or raspberries are rich in antioxidants and fibre,¹⁰ supporting gut health and providing a sweet treat. (Nutritional value: antioxidants, fibre, vitamins)
10. Scrambled Eggs:  Egg are a great late-night snack as they are high in protein. This late-night snack will help you feel fuler.⁹ 

These late-night snack options are either packed with fibre, low in sugar, or include a protein source making them ideal choices for curbing late-night cravings. 

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Tips to prevent digestive issues after a night out

When you’re having a night out, the last thing you’re probably thinking about is the health of your gut. Fortunately, there are some simple steps you can take to promote more comfortable digestion after a night out: 

1. Choose lighter meal options: Go for lighter, easily digestible meals before a night out to reduce the likelihood of digestive discomfort.¹¹ Focus on lean proteins, and fibre containing vegetables and whole grains to support your digestion.
2. Stay hydrated: Drink plenty of water throughout the night to stay hydrated and support proper digestion.¹² Hydration is key to maintaining a healthy gut and can help prevent constipation and bloating.
3. Alcoholic drinks and water: When drinking alcohol, alternate with water or non-carbonated beverages between each alcoholic drink. This can help prevent dehydration, bloating, and reduce the likelihood of experiencing symptoms of acid reflux.¹³
4. Avoid heavy, greasy foods: Late-night fast-food runs can be tempting, but heavy, greasy meals can be hard on the digestive system³, especially late at night. Instead, choose lighter snacks or meals to prevent indigestion and discomfort. 
5. Stay active: Engage in light physical activity during the night, such as taking a leisurely walk,¹⁴ to keep your body moving and stimulate digestion. Physical movement may aid digestion and reduce feelings of bloating.
6. Track Your Triggers: Everyone's digestive system is different, so keeping track of which foods cause discomfort for you can help guide better choices.
7. Limit Late-Night Caffeine: Consider switching to non-caffeinated drinks or mixers later in the evening, rather than those with added sugars and caffeine.

Now you can balance your fun nights out with gut-friendly choices. By following these tips and making mindful choices about what you eat and drink during a night out, you can reduce the risk of experiencing digestive issues and support your gut health. For more general advice, take a look at our Lifestyle Changes to Prevent Heartburn and Acid Reflux article.

References

[1]          https://health.clevelandclinic.org/is-eating-before-bed-bad-for-you

[2]          https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn

[3]          https://www.healthline.com/nutrition/greasy-food

[4]          https://www.healthline.com/health/gerd/sugar-and-acid-reflux

[5]          https://www.healthline.com/nutrition/foods-that-cause-heartburn

[6]          https://www.healthline.com/nutrition/healthy-late-night-snacks

[7]          https://www.sciencealert.com/sweetening-your-yogurt-with-honey-could-bo…

[8]          https://www.medicalnewstoday.com/articles/319947#bananas

[9]          https://www.verywellfit.com/healthy-midnight-snacks-4097329

[10]        https://www.healthline.com/nutrition/8-healthy-berries#TOC_TITLE_HDR_3

[11]        https://www.healthline.com/health/gerd-acid-reflux/diet-restrictions#av…

[12]        https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eati…

[13]        https://www.healthline.com/health/gerd/alcohol

[14]        https://www.healthline.com/nutrition/walking-after-eating

[15]        https://www.healthline.com/health/gerd/diet-nutrition