1. Choosing the right foods to eat before bedtime can help prevent constipation.
2. Avoid foods high in fat and low in fiber to improve digestion, especially at night.
3. Establishing a consistent night routine can help improve bowel regularity.
If you’re already dealing with constipation, the last thing you need is a nighttime snack that makes things worse. What you eat before bed can have a surprising impact on your digestion, and in some cases, it might be the reason you wake up feeling even more backed up.
Nearly 16% of adults in the U.S. suffer from constipation, and that number doubles after the age of 60. While fiber and hydration are key for keeping things moving, certain foods—especially when eaten right before sleep—can slow digestion even more. We spoke with digestive experts to learn which foods are the worst to eat before bed if you have constipation, plus what to choose instead.
1. High-Fat Foods
“If you’re prone to constipation, it’s best to steer clear of high-fat foods before bed—think cheese, processed snacks or heavy takeout,” says Samantha DeVito, M.S., RD, CDN. “These types of meals can slow digestion and may make things worse overnight when your gut naturally slows down.”
Even large servings of nut butters before bed can be problematic, according to Kerry Conlon, M.S., RD, a dietitian specializing in digestive diseases. “Although they are healthy fats, eating too much nut butter before bed can slow down gastric emptying, which means food moves through your digestive system slowly, which can lead to constipation,” she explains.
Your digestive system follows a circadian rhythm, or 24-hour clock, meaning it’s more active during the day and winds down at night. Eating foods that are high in fat too close to bedtime can delay stomach emptying and reduce the natural morning urge to go. Instead, choose lighter, high-fiber meals in the evening to support regularity and work with your body’s natural rhythm—not against it.
2. Alcohol
If you’re used to having a nightcap or a glass of wine before bed, you may want to rethink it if you’re not as regular as you’d like to be.
Alcohol acts as a diuretic by lowering levels of vasopressin—a hormone that helps your kidneys hold on to water. When vasopressin is suppressed, your body loses more fluid through frequent urination, which can lead to mild dehydration. Dehydration can cause harder, drier stools that are more difficult to pass.
Drinking alcohol can also disrupt your sleep, says Mikhail Yakubov, M.D., a board-certified gastroenterologist at Manhattan Gastroenterology. “Sleep and digestion are closely linked through your body’s circadian rhythm,” says Yakubov. “Poor sleep quality or insufficient rest can slow gut motility, making it harder to have a morning bowel movement.”
3. Refined Grains
Refined grains like white bread, white pasta, white rice and desserts may be a comforting nighttime snack, but they can make things worse if you’re feeling backed up. These foods are stripped of most of their fiber during processing, which means they lack the bulk that helps move stool through the digestive tract. “Fiber acts as a broom sweeping through to help keep us regular and remove waste products,” says Rhyan Geiger, RDN.
“Highly processed foods that are low in fiber may contribute to slower digestion and movement through the system, causing constipation,” Conlon adds. Instead, opt for high-fiber fruits like kiwi or dates or high-fiber grains such as oats.
4. Protein-Boosted Snacks
Protein is an essential nutrient that everyone needs, but not all proteins are created equal—especially when it comes to digestion. “Many of the high-protein snacks on the market—such as protein bars, cookies, pretzels and chips—contain protein isolates and sugar substitutes that can contribute to uncomfortable bloating and gas in people with sluggish digestion,” says Conlon.
While these foods are a convenient way to increase your protein intake, they may cause constipation in some people. Conlon recommends chia pudding as a high-protein, high-fiber snack to enjoy before bed.
5. Dairy Products
“Dairy-based snacks like yogurt, milk and cheese might contribute to constipation if you’re sensitive to lactose or have a tendency toward sluggish digestion,” says DeVito. These foods contain protein and fat that take longer to break down in your digestive system. While slower digestion can help keep you feeling full longer for some people, it can be challenging if you already struggle with regular bowel movements.
If you notice that dairy products tend to leave you feeling backed up, especially in the evening, it’s a good idea to limit how much you consume before bed. Choosing lactose-free alternatives or plant-based options can be easier on your digestive system and may help support smoother digestion overnight.
Other Things to Do Before Bed to Help Reduce Constipation
- Eat a light snack rich in fiber and fluids. DeVito recommends berries with probiotic-rich kefir or a small bowl of oatmeal with chia seeds.
- Establish a nighttime routine for good sleep. “A consistent sleep schedule helps. Your gut thrives on routine just like the rest of your body,” says DeVito. Go to bed and wake up at the same time every day to help maintain bowel regularity.
- Practice gentle movement. Conlon recommends some form of light movement after dinner to encourage digestion, such as walking. Studies show that higher levels of activity are associated with a lower risk of constipation.
- Eat consistent meals and snacks. “The timing of your meals matters when it comes to bowel regularity,” says Conlon. Avoid eating too close to bedtime and aim to spread meals and snacks evenly throughout the day.
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Our Expert Take
Just as there are things that can relieve constipation, there are some things that could be making it worse, particularly things you consume before bed. Much like your sleep, your digestion operates on a circadian rhythm, with things naturally slowing down at nighttime. Eating foods that slow digestion or drinking alcohol before bed can worsen constipation and leave you feeling even more backed up in the morning. Since everyone responds differently, some trial and error may be needed to find which foods are best to avoid before bed.
