The Best Late Night Snacks That Won’t Give You Indigestion

We’ve all been there – it’s late, you’re a little peckish, but the thought of tossing and turning all night with indigestion or acid reflux is enough to keep you out of the kitchen. However, you don’t have to go to bed hungry. Choosing the right kinds of snacks can satisfy those evening cravings without upsetting your stomach or disturbing your sleep.

In this article, we’ve rounded up 10 late-night snacks that are gentle on your digestive system so you can drift off comfortably and wake up refreshed.

Indigestion, scientifically known as dyspepsia, can be caused by several things that disrupt the digestive process and cause the stomach to produce acid. This acid can irritate your stomach lining, the top of your bowel, or the oesophagus. Some common culprits include eating too quickly, having rich, spicy, or acidic foods, or lying down too soon after a meal. Lifestyle habits like stress, smoking, and irregular sleep can also play a part, along with certain medications or underlying conditions like acid reflux or IBS.

The NHS Guide on indigestion states that indigestion is not serious and that you can treat it yourself. By being mindful of what and when you eat, especially in the evenings, you can help keep indigestion at bay and enjoy a more restful night’s sleep.

The symptoms of indigestion can vary from person to person, but these are some of the most common ones that may make it harder to fall asleep or stay asleep:

• Heartburn – a painful burning in your chest.
• Feeling full or bloated during or after a meal.
• Nausea.
• Excessive gas or burping.
• Acid reflux or a sour taste in the mouth.
• Loss of appetite.

If these symptoms stick around and start to interfere with your daily routine or disrupt your sleep, it’s a good idea to have a chat with a healthcare professional. They’ll be able to help you find the right support and get things back on track.

To avoid indigestion and heartburn at night, choose easy foods that are easy 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 discomfort 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 indigestion 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. Whole grain 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. 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. Discover the best bedtime teas for sleep on the Sleep Matters Club.

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 do find yourself waking up in the middle of the night in discomfort or with acid reflux, here are some quick ways to help with indigestion and neutralise stomach acid so you can get back to sleep:

• Sip some warm water or herbal tea: Warm water can soothe the stomach muscles, and ginger or chamomile tea can calm your digestive system and reduce bloating or nausea.
• Stay upright: Avoid lying flat and prop yourself up with pillows or raise the head of your bed slightly. This helps keep stomach acid where it belongs.
• Take deep breaths: Stress can worsen indigestion, so calming your nervous system may help reduce symptoms.
• Try an over-the-counter antacid: If approved by your GP or pharmacist, antacids can neutralise stomach acid and offer quick relief.
• Remove tight clothing: Loosening anything restrictive around your waist can ease pressure on your stomach.
• Try sleeping on your left side. A research study found that doing so can alleviate acid reflux.

For more advice, read our article on what to wear to bed.

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, read our guide on how to sleep better at night.