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Some foods can be safely eaten late in the evening. They help satisfy hunger without overloading the digestive system and may help prevent feelings of heaviness after dinner. The key is to choose light foods and avoid overeating. Here are some options that can work well before bedtime.
Cottage cheese
Cottage cheese is a good source of slow-digesting protein, which is absorbed gradually and can help you feel full for longer without putting too much strain on the digestive system.
It is also relatively low in calories, especially when choosing a low-fat variety, while providing plenty of protein with little added fat.
Another benefit is its calcium content. Cottage cheese has a light texture and is generally easy to digest. It also contains small amounts of melatonin, a hormone involved in regulating the sleep-wake cycle.
Turkey
Turkey is a source of lean protein that is generally easy to digest and can help support muscle maintenance during the night.
It is also relatively low in calories and provides essential amino acids while containing little fat, particularly when choosing turkey breast. In addition, turkey contains B vitamins, iron and zinc, nutrients that play important roles in normal metabolism and energy production.
Fresh cucumber
A few fresh cucumber slices can also be a good option for a late-night snack. Cucumbers are made up of roughly 95% water, which makes them a hydrating food and may help support the body's fluid balance.
Their fiber content can also support healthy digestion. Cucumbers are very low in calories and provide minerals such as potassium and magnesium, which are important for fluid balance and normal cardiovascular function.
Boiled eggs
Boiled eggs can also be a convenient option if you want a filling snack without feeling overly full before going to bed.
Eggs are a source of complete protein and contain nutrients involved in sleep regulation, including small amounts of melatonin. One large egg contains roughly 70 calories.
They also provide choline, which is important for brain function, as well as calcium and phosphorus. Eggs are also rich in lutein and zeaxanthin, antioxidants that help support eye health.
What else to keep in mind
Even when choosing healthy foods, moderation is the most important rule for late-night eating. Large portions can cause discomfort regardless of what you eat.
It is also best to avoid large amounts of fatty, fried, very spicy or highly sugary foods immediately before bedtime, as these are more likely to cause heaviness, heartburn or bloating.
If you regularly experience discomfort after eating, heartburn or other digestive problems, it is worth consulting a doctor. Such symptoms may be related not only to your diet but also to an underlying gastrointestinal condition.
