This story has been updated since its original publication date of 02/10/2023 to include more expert insight.
If you’re prone to indigestion and its most notable and painful symptoms such as bloating and heartburn, it’s vital to see a doctor ASAP to learn more about potential allergies and your gut health. In the meantime, there are foods you can skip eating before hitting the sheets if your goal is to wake up more comfortably (and with a happier gut!)
We checked in with Lisa Richards, registered nutritionist and creator of The Candida Diet; registered dietitian Trista Best; Dr. Olivia Yost, a family medicine physician with the University of Michigan Health-West; and Sharon Puello, MA, RD, CDN, CDCES, registered dietitian at F.R.E.S.H Nutrition PLLC, to learn about five foods that can trigger indigestion, bloating, and heartburn before bed. They revealed that greasy hamburgers, acidic pasta, spicy foods/seasonings, dairy/cheese, and onion/onion powder are the ones to minimize.
READ MORE: The Best Way To Get Rid Of Indigestion Quickly, According To A Doctor
1. Greasy Hamburgers
When it comes to eating later in the night, Richards says there are two primary factors you'll want to consider: weight gain and sleeplessness. "Will what you are eating cause you to put on extra pounds or will it keep you up at night due to gastrointestinal (GI) issues?" Richards poses the question. With that said, she notes that greasy hamburgers are never a good idea before bed, as they won't only likely causing morning bloat, but indigestion that might prevent you from catching any z's. "The excess grease can cause stomach and digestion issues that can keep you up at night by sending you to the bathroom several times or causing heartburn," she warns.
2. Acidic Pasta
Pasta is undoubtedly a great dinner dish and can be prepared in a variety of ways. When contemplating using acidic tomato sauce before bed, Richards advises thinking twice. "Pasta is not an ideal food to eat at night because it is typically made from refined carbohydrates which are broken down and stored as fat quickly," she points out. If you are going to eat pasta before bed, which is still not ideal, "you should consider a whole wheat or whole grain pasta" instead, to help prevent bloating and weight gain, she suggests.
3. Spicy Foods/ Seasonings
In general, hot sauce, peppers or other spicy foods are not to be eaten before bed as they're likely to lead to indigestion throughout the night, Richards says. "Spicy food can cause GI upset like heartburn and reflux," she adds. This, she stresses, will "cause restlessness and pain that will keep you up and potentially cause undue stress and anxiety."
4. Dairy/ Cheese
Cheeses with a high lactose content such as feta, American and ricotta are Puello's "most recommended dairy products to avoid" late at night if you're suffering from chronic bloat. These products, she says, are often linked to bloating, indigestion and other stomach issues when eaten just before bed. "In general, when it comes to dairy, bloating most often comes from the lactose content of the specific food or beverage," she explains. "Certain dairy products though are naturally lower in lactose, or are available in a lactose-free version, and so may not result in bloating to the same degree, or at all," she points out, which might be a better option if you're truly starving or need a midnight snack!
5. Onions
Onions can be packed with nutrients, as they are low in calories, yet high in fiber, minerals, and vitamins. However, they can be a double-edged sword for some individuals when it comes to digestive health.
Dr. Yost cautions that excessive consumption of this vegetable can result in discomforting acid reflux. "People often find that overconsumption of onions can be associated with more heartburn," she notes.
Eating these ingredients raw, as advised by Digestive Health Centers, can be particularly triggering. To minimize the risk of heartburn, it's recommended to cook your onions before incorporating them into your meals.
But it's not just the raw veggie that can trigger digestive issues, onion powder is also a culprit here.
“Most often the preservatives in powdered spices, like onion powder, make them harder to digest than those made from their naturally dried counterparts. Onions are a part of the allium family, which are quite common but some individuals have a sensitivity to them,” explains Best. “This can lead to gastrointestinal irritation, gas, bloating, and nausea.”
