:max_bytes(150000):strip_icc()/he-Best-Late-Night-Snack-for-Gut-Health-f21c5750f55246d995f0e46e272705f2.jpg?w=1024&resize=1024,1024&ssl=1 "The Best Late-Night Snack for Gut Health, Dietitian-Approved")
The Best Late-Night Snack for Gut Health, Dietitian-Approved
Late-night cravings often lead to unhealthy snack choices, but prioritizing gut health doesn’t have to be a challenge. Registered dietitian Samantha DeVito, M.S., RD, CDN, emphasizes the importance of avoiding snacks high in refined sugars, processed foods, spicy ingredients, or large, heavy, fatty portions for restful sleep. A convenient and gut-friendly option? Fig Newton–Inspired Energy Balls.
What Makes Energy Bites a Great Choice for Gut Health?
Prebiotics
Gut bacteria thrive when fed, and prebiotic fibers found in ingredients like figs, dates, and oats provide that nourishment. While probiotics increase good gut bacteria, providing those bacteria with sufficient fiber is key to long-term gut health. Juliana Crimi, RD, M.H.Sc., notes that the best snacks for gut health include prebiotics, probiotics, and fiber to support the microbiome and digestion.
Increasing fiber intake is crucial, as most Americans fall short of the recommended 22 to 34 grams per day. However, it’s important to increase intake gradually to avoid discomfort like bloating. Energy bites offer a few grams of fiber per serving, making them a good starting point.
Protein
These energy bites provide lasting fullness, preventing hunger pangs during the night and leaving you satisfied in the morning. The almond butter and flaxseeds in the recipe are sources of protein, which helps balance blood sugar overnight. Amanda Godman, M.S., RD, CDN, explains that a combination of protein, fat, and carbohydrates promotes satiety.
No Added Sugars
Late-night snacking on sugary foods can negatively impact gut health, as excess sugar can damage the gut microbiome, according to Lisa Andrews, M.Ed., RD, LD. These energy bites offer natural sweetness from dates, figs, and fruit juice without any added sugars.
What to Look For in a Snack for Gut Health
Dietitians recommend choosing snacks with at least two of the three macronutrients—carbohydrates, protein, and fat—plus gut-friendly components like fiber. Samantha DeVito suggests opting for lighter, easily digestible, and gut-friendly choices to support digestive health during rest.
- Low or No Added Sugars: Avoiding high-sugar foods late at night is recommended, as simple sugars can decrease microbiome diversity and disrupt sleep.
- A Few Grams of Fiber per Serving: Aiming for 2 to 5 grams of fiber per serving can provide benefits, with foods containing resistant starch, like hummus, helping produce butyrate for gut bacteria diversity.
- A Balance of Carbs, Protein and Healthy Fats: Carbohydrates provide energy, while complex carbohydrates like oats balance blood sugar and provide fiber. Healthy fats and protein contribute to fullness.
Frequently Asked Questions
What makes these energy bites different from other snacks?
These energy bites are specifically formulated to support gut health with a combination of protein, fiber, healthy fats, and no added sugars.
How quickly can I expect to see benefits from increasing my fiber intake?
The source does not specify a timeframe for seeing benefits, but suggests increasing intake gradually over several weeks and adjusting based on your body’s response.
Are these energy bites suitable for everyone?
The source does not address suitability for all individuals, but emphasizes the importance of gradually increasing fiber intake to avoid discomfort.
Considering the connection between gut health and overall wellness, what small changes can you make to your nighttime routine to support a healthier digestive system?