The Truth About Eating After 8 PM: Here's What You Should Know

Does the rule, “no eating after 8 PM” genuinely promote better health?

Regardless of whether you follow a diet that restricts eating to certain times such as intermittent fasting, you might have specific practices for your nighttime routine. The most frequently mentioned food cut-off time is 8 PM.

Versions of “no eating after 8 PM” have persisted in our societal consciousness for some time. Consuming food too close to bedtime has been linked with acid reflux, disruption of digestion, and interference with blood glucose (all of which may result in disturbed sleep at night).

But is it truly detrimental to consume food after eight o’clock?

Let’s see what registered dietitians and gastroenterologists have to say about eating late into the night, along with TK

Although there isn’t much research on specifically refraining from eating after 8 PM, there are identified advantages of curbing nightly eating generally.

Janese S. Laster, MD, a physician certified in internal medicine, obesity medicine, gastroenterology, and nutrition explains, “When individuals eat food during the nighttime, they typically consume more processed foods packed with carbohydrates and fats instead of carefully prepared balanced meals."

According to Laster, the timing of your meals can influence your digestion, absorption, and metabolism, which could ultimately have an impact on your weight.

A study in 2022 agreed with this finding: Researchers discovered that consuming food later in the day increased the participants’ hunger, reduced their calorie-burning rate, and led to more fatty storage.

Laster clarified that these effects may vary among individuals depending on the types of food they eat, their genetics, stress levels, and other factors.

Levels of physical activity in the evening and even the enjoyment of food in social settings can also play an important role. If you've visited countries like Spain - where dinner often starts as late as 10 PM or even later - you may have noticed that obesity rates are lower than they are in the U.S.

Nonetheless, Laster mentioned that “It is commonly agreed that eating earlier contributes to maintaining a stable weight.”

Aside from its influence on weight gain, eating later could also be detrimental for digestion.

“I wouldn’t recommend eating near bedtime or before going to bed as it significantly elevates GERD or acid reflux,” gastroenterologist Caroline Soyka, DO, informed Health.

If acid reflux disturbs your sleep, it is wise to adhere to an earlier cut-off time for eating.

“People who experience bloating or heartburn should refrain from eating 90 minutes before bedtime to avoid gastrointestinal symptoms onset,” advised Laster.

Things can sometimes get hectic for all of us, so what if your routine doesn't allow for early meals?

Fortunately, eating after 8 PM is likely not completely detrimental to your health.

Julie Pace, RDN, registered dietitian and founder of Core Nutrition Health and Wellness, stated that “while late-night eating has been linked to health issues such as poor digestion, weight gain, and other problems, it's not necessarily applicable to everyone."

A 2015 study revealed that negative outcomes from eating at night may not appear if food choices are small, nutrient-dense, or low in calories.

Bess Berger, RD, a registered dietitian and the owner of a private practice called Nutrition by Bess, noted, “A major factor with nighttime snacking is whether those snacks are healthy or unhealthy”.

“Whether it’s leftover pizza, ice cream, or chips, these aren’t beneficial choices regardless of the time of day,” she explained, adding that "fruit, vegetables, lean protein, or nuts make healthy choices that provide excellent energy and nutrients no matter the time."

If your work or school schedule permits you to eat only after 8 PM, you shouldn’t skip meals now.

“If one must work or attend classes late, having a set cut-off time for eating may not work,” Berger suggested. “Also, if one has differing schedules every day, setting a cut-off time for eating could be difficult.”

If you are living with diabetes or having blood sugar problems, it's critical to comply with a doctor's advice on timing your meals and snacks. Not eating for long durations could risk your health

Although 8 PM may be a suitable time for some to stop eating, it doesn’t apply to everyone.

“If you’re contemplating setting a time to stop eating, consider your family’s schedule and any health concerns you wish to tackle through food timing,” Laster recommended.

If it's possible, just try giving yourself some time between dinner and going to bed.

“Because everyone’s schedules are different and ‘internal clocks’ can vary, I recommend a goal of finishing eating at least two to three hours before bedtime,” said Soyka.

This should allow you to stay satiated throughout the evening and not go to bed hungry—according to Laster, the average time for gastric emptying is about four hours.

Remember, too, that a nightly cutoff isn’t the only food-timing habit that can affect your well-being.

Pace explained that “consistent meal timing, avoiding large meals before bedtime, practicing mindful eating, maintaining balanced nutrition, staying hydrated, and listening to your body rather than watching the clock may be more impactful for your health.”