For years the belief has been repeated ad nauseam that eat fruit at night can be harmful or even gain more weight than at other times. However, how much truth is there in all this? Should we eliminate that apple, pear, or a couple of strawberries from our evening menu? In this article, we will thoroughly analyze, from all possible perspectives—scientific, nutritional, and practical—whether It is healthy to eat fruit at dusk, how to choose the best fruits for that moment and what kind of myths persist around this common habit.
Fruit is one of the fundamental pillars of a healthy dietIts contribution of vitamins, minerals, fiber, and antioxidants is beyond dispute, but its consumption at night continues to generate controversy and often confusion, even among those looking to take care of their health or lose weight. Below, we debunk myths, review what the science says, and give you practical recommendations so you can make a clear, informed decision.
Where does the myth that eating fruit at night makes you fat come from?
The idea of what to eat Fruit at night makes you fat It has spread mainly due to an obsession with calories and weight loss. Many people, trainers, and even healthcare professionals have even recommended against eating fruit at night, creating a real taboo around this food. The reasoning is usually: "If you eat only fruit for dinner, you'll lose weight, but if you eat it at night, your body won't burn it and will turn it into fat." But is there any basis for this?
Nutrition experts such as Lucía Bultó, from the Spanish Academy of Nutrition and Dietetics, categorically deny this myth.The important thing to control weight is not when you eat the fruit, but when total caloric balance of the day and the overall quality of the diet. A fruit-only dinner may be nutritionally insufficient, but including it as part of a balanced dinner is perfectly healthy.
Furthermore, it has been shown that The amount of fructose provided by fruit is minimal compared to the added sugars in processed products.Fruit provides mainly water, fiber, vitamins, and minerals, and its satiating effect is considerable, although if eaten as a single dish, it may not be enough for a complete dinner and may cause hunger before bedtime.
Is it healthy to include fruit in dinner?
The scientific community is clear: There is no evidence that eating fruit at night has negative effects on health.Organizations such as the WHO and FAO recommend at least five servings of fruits and vegetables per day, without specifying time restrictions.
Eating fruit at night provides numerous benefits:
- Helps maintain hydration during rest thanks to its high water content.
- Provides fiber, helping intestinal transit and the feeling of satiety.
- Provides vitamins, minerals and antioxidants essential for nighttime cell regeneration.
Nutritionist Lucía Bultó sums it up like this: Fruit should be integrated into a healthy diet, at any time of day, although it is advisable not to have it as the only component of dinner on a regular basis so that the diet is complete and varied.
Yes, There may be people with digestive problems, such as reflux, who feel discomfort when consuming fruit at night., but this is exceptional and depends on each individual. As with other foods, listening to your body and adapting your diet to your personal needs is essential.
Chrononutrition and the timing of fruit consumption
La chrononutrition, a discipline that studies how meal timing affects biological rhythms, suggests that we need more energy, vitamins, and minerals in the morning due to daily activity. Hence, some recommendations suggest eating more energetic fruits like bananas or apples for breakfast.
However, This does not mean that they cannot be consumed at other times.Fruit is a food with high nutritional value and low caloric intake, so Any time is a good time to enjoy its benefitsThe key is not to base every dinner on fruit alone, but rather to integrate it as a complement to a balanced diet.
Can fruit improve sleep?
One of the most interesting contributions of recent years is the growing number of studies that associate the consumption of certain fruits with improved sleep qualityThis is because some types of fruit contain bioactive compounds, such as melatonin, tryptophan, magnesium and serotonin, which help regulate the sleep-wake cycle and promote nighttime rest.
Among the most recommended fruits for the night are:
- CherriesThey are the fruit with the highest amounts of melatonin and tryptophan, key to sleep. Especially the sour varieties, such as Prunus cerasus.
- Banana: It provides vitamin B6, magnesium, and tryptophan, facilitating the production of serotonin and melatonin. It also helps those who suffer from restless legs syndrome.
- Kiwi: Rich in vitamin C, folic acid and serotonin, several studies have observed that it improves the speed and quality of sleep.
- PineappleAccording to studies by the American Chemical Society, it significantly increases melatonin production (up to 266%). It also contains bromelain, which aids digestion.
- Strawberries: A powerful source of vitamin C and antioxidants, they help combat sleep disorders and contain a significant amount of melatonin.
- Orange: Although it is acidic and can cause digestive discomfort in some people if they are prone to reflux, it provides B vitamins and helps reduce anxiety and regulate sleep neurotransmitters.
- Avocado: Very rich in magnesium, a mineral considered “the sleep mineral” for its relaxing properties.
- TomatoAlthough it is better known as a vegetable, it is a fruit rich in lycopene, an antioxidant phytonutrient that helps maintain deep sleep.
Lighter and more caloric fruits for the night
One of the most common concerns is what is the Calorific intake of the fruits we eat at night. Although there are differences, most fresh fruits have less than 100 kcal per 100 grams, far from the caloric density of industrial pastries or salty snacks.
Among the lightest fruits we find:
- Watermelon30 kcal / 100g
- Red fruits (strawberries, raspberries)32 kcal / 100g
- Melon34 kcal / 100g
- Papaya39 kcal / 100g
- Apple52 kcal / 100g
- Pear57 kcal / 100g
Somewhat higher-calorie fruits, but equally recommended for the evening (always in adequate portions), are grapes (68 kcal/100g), figs (70 kcal/100g), and bananas (89 kcal/100g). All of them They provide nutrients and satiate, without increasing the total energy intake of the diet..
Therefore, the most relevant thing is not the exact calorie count, but Prioritize variety, choose seasonal and local fruit, and don't constantly replace full dinners with just fruit..
Fruits that should be avoided at the last minute (according to some voices)
Some sources indicate that very acidic fruits (orange, tangerine, pineapple) or those with high fructose content (banana, mango, grapes, kiwi) could cause digestive discomfort or increase blood sugar if consumed in large quantities before sleeping, especially in people with reflux problems or diabetes.
However, most experts agree that cannot be generalized: depends on individual response and the amount consumed. In healthy people, There is no reason to prohibit these fruits, although for easy digestion and to avoid discomfort it is preferable to eat them with other foods. (such as natural yogurt, nuts, seeds or whole grains).
Does eating fruit at night really make you gain weight?
The answer is a absolutely not. Weight gain it does not depend on the time to which the fruit is eaten, but from total energy balance of the day and general habits. Studies show that Regular fruit consumption helps prevent obesity and weight gain due to its low caloric content and satiating capacity.
What really influences is what is eaten as a whole during dinnerA heavy, high-fat dinner combined with fruit does not make the fruit responsible for possible excesses, nor does replacing fruit with ultra-processed foods improve the situation.
The ideal way to enjoy fruit is as a dessert, a light snack, or as a complement to main dishes. Thus, Added sugar consumption is reduced, fiber intake is increased, and satiety is enhanced at the end of the day.
Practical recommendations for eating fruit at night
- Don't base your dinner only on fruit every day, but don't avoid it if you're craving a light dessert or late-night snack.
- Combine fruit with natural dairy products, nuts and seeds to increase nutritional value and satiety.
- Preferably choose fresh, seasonal and local fruit, avoiding industrial juices or fruits in syrup.
- Adjust the quantities depending on your personal needs, your hunger and your nutritional status.
- Those with specific digestive problems (reflux, dyspepsia) should adapt fruit consumption according to individual tolerance.
- Avoid heavy, fatty or late dinners, as they make it difficult to rest and digest, regardless of fruit intake.
By properly integrating fruit into a healthy dinner, you'll reap all its benefits without fear of false myths or unfounded beliefs.
The fruit is a delicious, nutritious and versatile resource Not only does it not make you gain weight at night, but it can also help you sleep better, enjoy a natural after-dinner treat, and improve your long-term health. All this, always with common sense, balance, and adapting your diet to your tastes and needs.
