A nutritionist reveals the real key to eating fruit at night: “What else is on the plate”

Eating fruit for dinner is a common practice among those looking for light, healthy, or easily digestible options before bedtime. However, many myths surround this habit: that it causes weight gain, ferments in the stomach, or interferes with sleep.

The truth is that eating fruit at night can be a healthy choice, as long as it’s done mindfully. Fruit alone doesn’t cause weight gain, it doesn’t ferment in the stomach, and it’s not generally harmful. However, it doesn’t make a nutritionally complete dinner. Ideally, it can be combined with a small portion of protein (like plain yogurt or a handful of nuts) to create a more balanced meal.

Nutritionist Antonio Ballesteros confirms this in a health-focused magazine: “There is no evidence that prohibits eating fruit at night. What matters is how you eat it and what else is on your plate.” According to the expert, the key is pairing the natural sugars in fruit with healthy fats and proteins.

Although nutritious, fruit alone doesn’t provide protein or healthy fats, which are essential for a balanced diet. A dinner consisting solely of fruit may lack satiety or key nutrients. Additionally, people with diabetes or specific digestive issues (such as acid reflux or irritable bowel syndrome) may need to avoid certain fruits or adjust portion sizes.

Dinner timing matters too

In recent years, more studies and health experts have highlighted the importance not just of what we eat, but also when we eat. One practice that has gained popularity is early dining, meaning having the day’s last meal closer to sunset rather than late at night. This simple habit can have a significant impact on sleep quality, digestion, and overall metabolic function.

Sleeping well and maintaining a healthy metabolism are fundamental pillars of wellness. However, many people don’t directly link their meal timing to these aspects. “Have you ever wondered what really happens when you eat too late in the afternoon or at night? Eating late and snacking while watching Netflix leads to poor sleep, hormonal imbalance, and weight gain,” explains Dr. Poonam Desai via her Instagram account, where she shares health insights.

According to Desai, late dinners interfere with melatonin synthesis, the hormone that regulates sleep: “Poor sleep can cause an astonishing 23% increase in blood sugar levels the next morning,” she notes. Poor rest also triggers higher secretion of ghrelin, a stomach hormone that regulates appetite and nutritional homeostasis, which drives cravings for sugar and fat upon waking.

Paying attention to meal timing is key for Dr. Desai: “Eating late also keeps cortisol levels high, which promotes abdominal fat accumulation. When you eat after 7 p.m., your body converts calories into fat faster than you ever imagined. Patients who close the kitchen at 7 p.m. often find they lose fat more efficiently and sleep better,” adds the doctor, describing this guideline as “one of the easiest longevity hacks to implement.”

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