Nighttime Heartburn? 3 Bedtime Snacks Experts Say May Help Keep the Burn at Bay

You’re comfortably sleeping when all of a sudden, you feel a burning sensation in your chest or wake up with a bitter, almost metallic taste in your mouth, interrupting what should have been a restorative night of sleep. Sound familiar? If so, you could be experiencing overnight heartburn. If antacids haven’t been cutting it and you’re feeling at a loss, one thing that may help is switching up your bedtime snack. Yes, we said swapping, not eliminating! In fact, our experts say choosing the right evening snack may help reduce the likelihood of overnight heartburn. So what should you have, and when should you have it? We asked experts to break everything down.

Why heartburn happens overnight 

“Heartburn occurs when stomach contents move back up into the esophagus, the tube that connects your mouth to your stomach,” explains Scott Nass, MD, a family medicine physician at SwiftCareMD. “The most common symptom of heartburn is a burning sensation or warmth in the area of your breastbone. Some people may notice an acidic taste, throat irritation, burping, coughing or feeling like the food they ate has returned to their mouth.”

Perhaps you’ve experienced bouts of heartburn before, but why is it happening at night? Dr. Nass explains that when you lie down, gravity is unable to help keep stomach acid down, making it easier for that acid to travel back up into the esophagus.

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How food plays a role in overnight heartburn flare-ups

We’ve all been there. Just before bed, you find yourself reaching into the pantry for your favorite spicy chips or ultra-sweet dessert, not realizing your food habits could be playing a role in your overnight heartburn symptoms.

“The way digestion goes is that protein foods are automatically dissolved by stomach acid,” explains Nicolette M. Pace, MS, RDN, founder of NutriSource Inc. “Fats take much longer to digest. We need the whole digestive process, and carbohydrates, while they become softer, still lie in the stomach.”

“I generally recommend avoiding high-fat foods, chocolate, citrus, tomato-based foods and spicy snacks for patients who identify these as reflux triggers,” adds Cory Rice, DO, chief clinical advisor at Biote. 

And while overnight heartburn is not uncommon, it could signal a larger health condition such as gastroesophageal reflux disease (GERD) or a hiatal hernia, says Kardie Tobb, DO, MS, FASPC, FACC, a board-certified preventive cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic. “I recommend speaking with a healthcare professional if nighttime heartburn occurs repeatedly, disrupts sleep, happens approximately twice a week or more or requires frequent use of over-the-counter medication. People should also seek medical advice if symptoms persist despite lifestyle changes or treatment, or if they are becoming progressively worse.”

3 bedtime snacks that block overnight heartburn 

So does overnight heartburn mean you need to give up your bedtime snacks? No! In fact, choosing the right type of bedtime snack may help.

“Having, let’s say, fettuccine Alfredo before night would not be a good idea, or anything very heavy, like a slice of pizza,” says Pace. “But something light like almond milk or a little high-fiber cereal, the fiber would absorb the acid.” Here’s what else our experts recommend:

High-fiber cereal with milk, oatmeal or rice cakes

For a light evening snack, Pace recommends pairing a low-sugar, high-fiber cereal with milk or a dairy alternative, such as almond, soy or cashew milk. She says that keeping snacks small and light rather than reaching for heavy, high-fat foods, which take longer to digest, may help reduce the likelihood of nighttime heartburn. “Warm milk is actually so therapeutic, and we’ve fallen away from that,” says Pace.

Plain oatmeal and rice cakes are two other options worth considering, adds Dr. Rice. 

High-fiber crackers with cheese or hummus

Another recommendation from Pace is high-fiber crackers, such as Ryvita or Wasa. “A lot of commercial crackers say whole grain on the front, but on the back, they don’t have any fiber,” she adds. “Look for a cracker that has three grams of fiber per serving minimum, just like a cereal.”

She recommends adding protein-rich options like hummus, cottage cheese, feta spread, a slice of avocado or a few nuts on top of the crackers.

Bananas and cantaloupe

If you’re craving something sweet in the evening, Dr. Rice says fruit like bananas and cantaloupe may be a good option. 

Dr. Rice notes that there isn’t strong evidence that any nutrient or snack will directly prevent bedtime acid reflux, but explains that foods like the options above are generally considered “reflux-friendly,” meaning they may be less likely to trigger heartburn than other snacks.

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When to have your bedtime snack

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So you know what snacks to reach for, but when should you have them? “Timing is arguably more important than the snack itself,” says Dr. Rice. “For patients with recurrent nighttime reflux, I recommend finishing food at least three hours before lying down. If someone is genuinely hungry in the evening, a small snack earlier in the evening is preferable to eating immediately before bed.”

The bottom line on bedtime snacks to prevent heartburn 

While heartburn, especially overnight reflux that disrupts your sleep and makes for a less-than-peaceful morning, is something many people live with, there are ways to find relief. For some, those familiar and comforting bedtime snacks could be quietly contributing to heartburn, while for others, something else may be to blame. If your heartburn is an occasional nuisance, consider adjusting your evening snacking routine. But if it’s becoming a more frequent problem, check with your doctor to find out what else could be going on.

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