Are Lighter Fruits Before Bed the Key to Satisfying Late-Night Cravings? Experts Spill the Truth

We’re often told to avoid heavy meals before bedtime, but how harmful can late-night eating actually be? Dr Jinal Patel, a dietitian at Apollo Spectra Hospital, Mumbai, explains, “The body finds it difficult to digest carbohydrates if consumed right before sleeping; as a result, you may gain weight and also experience acidity problems. One may also have abdominal pain, discomfort, constant heartburn and acidity — ultimately leading to Gastroesophageal reflux disease (GERD).”

Dr Patel also warns that eating late at night increases susceptibility to conditions such as obesity, heart issues, and diabetes. “Binge-eating junk food, especially late at night, will further narrow down and clog arteries because of cholesterol and fatty deposits (called plaque),” he says.

Can lighter fruits help curb late-night hunger pangs?

According to Shweta Jaiswal, a senior dietician at Sharda Hospital, opting for lighter fruits before bed can satisfy late-night cravings without compromising sleep quality. “Having lighter fruits before bed can indeed help curb late-night hunger without harming sleep quality. Fruits are naturally low in calories and contain gentle sugars that satisfy cravings without causing a sugar crash. They’re also hydrating, which is helpful for overall health, which makes them quite perfect for this occasion.”

Fruits to eat before bed

Berries (strawberries and blueberries)

These fruits are easy to digest, low in sugar, and packed with antioxidants.

Cherries

Tart cherries, in particular, contain melatonin, a hormone that supports better sleep.

Kiwi

Known for its antioxidants and vitamin C, kiwi may promote improved sleep quality.

Peaches and Plums

Both are low-calorie options that satisfy sweet cravings without taxing the digestive system.

Fruits to avoid before bed

Bananas

These may increase body temperature and metabolism, potentially interfering with sleep.

Watermelon

While hydrating, its high water content may lead to frequent bathroom trips during the night.

Citrus Fruits

Their acidity can trigger heartburn or indigestion when consumed late at night.

Apples and Pineapple

Both can irritate the digestive system due to their acidity and fiber content.