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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
That sweet craving hits, and you reach for a fruit, thinking, “It’s healthy, right?” Let’s unpack the truth, because nighttime fruit isn’t always black and white.
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Not exactly. Weight gain depends more on your overall calorie intake and activity level, not the time you eat. A banana at 9 PM won’t make you gain weight if your day’s balance is in check.
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Yes, some fruits can raise blood sugar due to their naturally occurring sugars. But smart choices like berries, kiwi, or guava are low on the glycemic index and less likely to cause a spike.
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Bananas, kiwi, and tart cherries contain natural melatonin and magnesium. These nutrients help calm the body and improve sleep quality.
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Citrus fruits like oranges or pineapple might lead to acid reflux. Apples and pears, though healthy, can be hard to digest and cause bloating if eaten too late.
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Pair fruit with a handful of nuts or a spoonful of greek yogurt. It slows sugar absorption and supports better digestion. Always keep at least a 1-hour gap before bed.
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Bananas and kiwis are not only sleep-friendly but also gut heroes. Their fibre and prebiotic content support healthy digestion, which is key for restful sleep.
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Everyone’s digestion works differently. If fruits make you feel bloated or restless at night, listen to your body and try eating them earlier in the evening.
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Nutritionists agree that fruits aren’t off-limits at night. It's all about what and how much you eat. Stick to light, low-acid, sleep-supportive fruits, and don’t go overboard.
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Fruits can absolutely be part of a healthy nighttime snack. Just focus on portion size, fruit type, and timing to avoid discomfort—and maybe even sleep a little better.
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