10 Late Night Snacks That Won’t Give You Indigestion

Many of us know the feeling. You’re tired and looking forward to bed, but just as you begin your journey to the kingdom of sleep, your stomach suddenly lets out an almighty roar. Hunger has struck! Now you’re left with the predicament… ‘Should I or shouldn’t I have a late-night snack?’ You start to weigh the pros and cons: ‘Yes, you should always eat when you’re hungry… but what if I get indigestion?’

Eating before bed can, in fact, lead to indigestion, heartburn, or acid reflux. However, there are certain foods that can satisfy your hunger and help you sleep without causing discomfort.

Indigestion, scientifically known as dyspepsia, can cause the symptoms listed below, which can impact going to sleep or staying asleep:

• Heartburn – a painful burning in your chest
• Feeling full or bloated
• Feeling sick

The NHS Guide on indigestion states that it’s not serious and that you can treat it yourself. One of the main causes of indigestion is eating, which causes your stomach to produce acid. This acid can irritate your stomach lining, the top of your bowel, or the oesophagus.

Heartburn, indigestion, and acid reflux are often used interchangeably but mean different things.

Indigestion refers to a wide range of digestive issues, including heartburn. Acid reflux is the backflow of food or liquid contents into the oesophagus. The feeling of acid reflux is usually heartburn, making all these terms intertwined.

To avoid indigestion and heartburn at night, choose easy foods on the stomach. Lighter snacks that don’t contain rich, spicy, or fatty foods can help stop indigestion and acid reflux altogether. For some snack-time inspiration, here are some of our favourite food ideas to eat before hitting the hay:

1. Yoghurt (fat-free)

Fat-free yoghurt is packed with dietary protein, probiotics, and other beneficial nutrients. This protein makes you feel fuller for longer and is the perfect-sized snack to keep hunger at bay until morning.

2. Porridge

High in fibre, it’s a bland and low-fat option that can help absorb stomach acid. You could even add fruit to make a filling snack that isn’t too heavy on your stomach.

3. Bananas

Low in acid, bananas help coat the oesophageal lining, reducing comfort and not irritating your stomach before bed. You can add these to your yoghurt or porridge for a delicious snack.

4. Melons

Like bananas, these are low in acid, making them less likely to irritate your stomach and cause ingestion or heartburn.

5. Vegetables

Raw vegetables like cucumber, carrots, and broccoli contain complex carbohydrates that keep you full at night. Choose a non-spicy hummus for some vitamin B6 to help produce melatonin, the sleep hormone.

6. Leafy greens

Other vegetables like spinach, kale and lettuce reduce the risk of indigestion because they are low in fat and sugar.

7. Carbohydrates

Starchy foods such as rice, couscous, and potatoes can help settle your stomach as they neutralise stomach acids. Whole grains such as whole wheat bread, pasta, or a few whole-wheat crackers are the perfect snack at night.

8. White meat

Have a piece of chicken or turkey meat. White meat digests very slowly, has a very low insulin release, and contains glucagon, which helps the body break down stored carbs and fat for energy later. Avoid red meat as this contains tyrosine, which stimulates the production of cortisol, a stress hormone that will definitely not help you sleep.

9. Cottage cheese

A small bowl of cottage cheese digests slowly and contains filling protein. Like fat-free yoghurt, keep your cottage cheese plain and sugar-free and spruce it up with a couple of berries.

10. Herbal teas

To pair with some food or maybe just a relaxing drink before bed, chamomile or peppermint tea can help with digestion and reduce the risk of heartburn, indigestion or acid reflux.

If you suffer from indigestion, heartburn or acid reflux, here are some foods you should avoid eating before bed:

1. Spicy foods

These can irritate the digestive tract and can cause discomfort when lying down.

2. Fried or fatty foods

Usually, they are high in fat and can be greasy, which is heavy on your stomach and can slow digestion, making it more likely you’ll get heartburn.

3. Garlic and onions

When consumed in large amounts, these foods can trigger heartburn.

4. Tomatoes and citrus fruits

Highly acidic, tomato or tomato-based sauces and fruits like oranges, lemons, or grapefruits can trigger indigestion.

5. Caffeine, alcohol, or carbonated drinks

Caffeine found in coffee, tea, or alcohol can lead to an increase in acid production as well as keep you awake at night. Whereas carbonated drinks such as sodas or sparkling water can cause bloating and increase pressure in your stomach.

If you suffer from indigestion, heartburn, or acid reflux, it can be very hard to fall asleep, let alone stay asleep. To help, we’ve got some snooze-worthy tips that can help prevent indigestion. These can help you fall asleep and wake up feeling refreshed… the dream!

If you’re still not feeling good, you could try over-the-counter remedies such as antacids or stop eating 2-3 hours before bed. But always speak to your doctor for professional help if you are concerned.

By following our tips, you’ll (hopefully!) reduce the likelihood of getting indigestion, heartburn, or acid reflux at night, leading to a better night’s sleep overall. For other great tips, use our Sleep Health Calculator to calculate your wake-up and bedtime and read our guide on how to sleep better at night.