I’m a diet expert – and there’s a ‘healthy’ food you should NEVER eat before going to bed

By ZOE HARDY

Published: 13:28 BST, 19 May 2025 | Updated: 13:45 BST, 19 May 2025

Almost all of us will be guilty of indulging in a sweet treat before bedtime. 

But experts say even a healthy one—like a piece of fruit—could come with unfortunate health risks. 

Acidic foods like citrus fruits and tomatoes can stimulate the stomach to produce acid, leading to uncomfortable reflux symptoms including heartburn, according to nutritionist Kyle Crowley.

This common burning sensation in the chest is caused by stomach acid travelling up toward the throat, and is particularly common in the evening.

More worryingly, the problem—which affects around one in four people in the UK—is known to increase the risk of stomach and oesophageal cancer if it remains untreated long term.

What’s more, the symptoms of acid reflux often mask the signs of these types of cancer, as they are similar—consisting of problems swallowing and feeling sick.

Yet, experts say this can be easily solved by making sure you get your last bite in a few hours before going to bed. 

Crowley, who is chief nutritionist at Protein Works, said: ‘Try to avoid eating a full meal close to bedtime, whether it’s at the table or under the duvet.

Even eating healthy foods like oranges, grapefruits and tomatoes before bed could result in heartburn

 ‘It can lead to poor digestion and disturbed sleep.’

Research has long shown that eating too close to bed is linked with uncomfortable reflux, which can cause irritation, discomfort and disturbed sleep patterns. 

Acid reflux is caused by stomach acid flowing into the oesophagus—the tube that connects the mouth and the stomach—irritating the soft tissue. 

Even more harmful is eating acidic foods in bed, warned Mr Crowley.

‘If you do want to eat in bed, it’s best to do so sitting upright and not reclining immediately after. This will allow you to sleep better and reduce your risk of midnight wake-ups.’

As well as acidic fruits, the nutritionist also advised avoiding fatty foods before bed.

This is because fatty foods trigger the release of a hormone that relaxes the valve at the bottom of the oesophagus, allowing more acid to flow up towards the throat.

Acidic foods such as oranges, tomatoes and grapefruit, however, irritate the valve. 

Some people with acid reflux won’t realise they have the condition. Experts warn alcohol, coffee, citrus fruits and spicy foods can all make the condition worse

Instead, Mr Crowley advised choosing nuts and milk before bedtime, if you are desperate for an evening snack.

Around a quarter of people in the UK suffer from acid reflux, with one in 10 people taking their meals to bed every night in the UK, according to the survey. 

Other common symptoms include a chronic cough—that persists longer than eight weeks—frequent throat clearing hoarseness and a sore throat. 

Often, someone with these symptoms won’t realise they have reflux because the oesophageal tissues have likely been exposed to acid for so long, they’ve been numbed to its effects. 

These ‘silent’ symptoms means the condition can be overlooked, which has serious health risks. 

The most extreme manifestation of acid damage is oesophageal cancer, which can result from the effect of acid on the delicate cells in the food pipe, and affects around 9,400 people every year.

The NHS advises anyone who experiences symptoms that don’t improve on their own for three weeks to contact their GP for advice.  

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I’m a diet expert – and there’s a ‘healthy’ food you should NEVER eat before going to bed

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