10 Foods You Should Never Eat in the Evening & Alternatives

Foods to Avoid at Night
Late-night snacking is a common habit for many people, but it can have negative impacts on our sleep and overall health. 

The foods we consume before bedtime can affect the quality of our sleep and may lead to discomfort and indigestion

That's why it's essential to know which foods to avoid before bed to ensure a good night's sleep. 

In this article, we'll discuss the top 10 foods you should avoid eating in the evening to improve your sleep and wake you up feeling refreshed. Let's dive into the worst foods to eat before bedtime.


Alcohol is a sedative that can make you feel relaxed and sleepy, but it's not the best choice for a good night's sleep. 

While alcohol can help you fall asleep faster, it can also disrupt the quality of your sleep and cause you to wake up frequently throughout the night. 

Additionally, alcohol can cause dehydration, which can lead to dry mouth and a feeling of thirst, making it harder to stay asleep. 

Alcohol can also cause snoring and sleep apnea, which can further disrupt your sleep. 

If you choose to consume alcohol, it's best to do so in moderation and at least a few hours before bedtime to allow your body to metabolize it before you sleep.

Better Alternarives

Non-alcoholic drinks

While alcohol can make you feel drowsy, it can also disrupt your sleep and leave you feeling groggy in the morning. Instead, try a non-alcoholic drink, such as water, herbal tea, or fruit-infused sparkling water.

Spicy Foods

Spicy Foods
Spicy foods can add a lot of flavor to your meals, but they can also cause some unpleasant side effects, particularly if you eat them before bedtime. 

Spices like chili peppers, cumin, and ginger can cause acid reflux and heartburn, which can make it difficult to get to sleep and stay asleep. 

These foods can also cause an increase in body temperature, making you feel restless and uncomfortable. 

If you're someone who enjoys spicy foods, it's best to avoid them in the evenings and opt for milder options instead. 

This will help ensure that you get a good night's sleep and wake up feeling refreshed in the morning.

Better Alternarives

Mild or non spicy foods

Opting for mild or non-spicy options, such as grilled chicken or fish with steamed vegetables. You can also season your food with herbs and spices, such as rosemary or thyme, for flavor without the heat.

Processed Snacks

Processed Snacks
Processed snacks, such as chips, cookies, and candy, may be convenient and tasty, but they are not a good choice for an evening snack. 

These snacks are typically high in sugar, salt, and unhealthy fats, which can cause indigestion, spikes in blood sugar, and weight gain. 

Additionally, the high amounts of sodium in processed snacks can cause water retention, leading to discomfort and bloating that can interfere with sleep. 

If you're looking for a snack before bed, consider a healthier option such as fresh fruit, nuts, or yogurt to promote better digestion and more restful sleep.

Better Alternarives

Try snacking on fresh fruits, vegetables, or nuts, which are rich in fiber, vitamins, and minerals that can help regulate your sleep cycle. You can also try a small serving of low-fat yogurt or a handful of air-popped popcorn. By choosing healthier snacks, you can satisfy your hunger without compromising your sleep quality.

Red Meat

Red Meat
While red meat can be a good source of protein, it may not be the best choice for a late-night meal. 

Red meat is high in protein, which takes longer to digest than other types of food. Eating red meat too close to bedtime can lead to indigestion and disrupt your sleep.

Additionally, red meat is high in fat, which can also cause heartburn and acid reflux. 

Instead of eating red meat at night, consider incorporating it into your diet earlier in the day or choosing lighter protein sources such as fish or poultry for your evening meal.

Better Alternarives

Plant-based protein sources

Try plant-based protein sources, such as lentils, chickpeas, or tofu. You can also try fish, such as salmon or tuna, which is a great source of protein and omega-3 fatty acids.

Fried foods

Fried Foods
Fried foods are a popular choice for many people, but they are not ideal for an evening meal. 

This is because fried foods are high in fat and can be difficult for your body to digest, which can cause discomfort and even heartburn. 

The high fat content in fried foods can also lead to weight gain and other health issues over time. 

In addition, fried foods are often high in calories, which can make it difficult to maintain a healthy weight if you eat them on a regular basis. 

If you are craving something crunchy, try opting for baked or air-fried alternatives instead.

Better Alternarives

Grilled or baked foods. 

Grilling or baking can still provide delicious flavor and texture without the added grease and oil. You can also try roasting nuts or seeds for a crunchy and satisfying snack. Making small changes to your bedtime snacks can lead to better sleep and improved overall health.


Cheese is a popular food that is enjoyed by many people around the world, but it may not be the best choice for a late-night snack. 

Cheese is high in fat and can be difficult to digest, which can lead to discomfort and disrupted sleep. 

Additionally, some types of cheese are also high in tyramine, which is an amino acid that can stimulate the brain and make it difficult to fall asleep. 

If you do decide to eat cheese, it's best to choose lighter varieties such as mozzarella or cottage cheese, and to do so earlier in the day to give your body plenty of time to digest it before bedtime.

Better Alternarives

Opting for a small bowl of popcorn, a handful of almonds or cashews, or a slice of whole-grain toast with avocado. These options are lighter and easier to digest, providing you with a satisfying snack while promoting better sleep.


Caffeine is a stimulant that can make it difficult to fall asleep and stay asleep, which is why it's not recommended to consume it before bedtime. 

Caffeine can be found in coffee, tea, energy drinks, and some soft drinks, and its effects can last for several hours, depending on the amount consumed. 

Consuming caffeine in the evening can disrupt your sleep, leaving you feeling restless and groggy in the morning. 

If you are sensitive to caffeine, it's best to avoid it altogether in the evening and opt for decaffeinated versions of your favorite beverages.

Better Alternarives

Try opting for herbal tea, decaffeinated coffee, or water. These beverages can help you stay hydrated and calm your mind, promoting better sleep quality.

High-Fat Foods

High-fat foods, such as fried foods, fatty cuts of meat, and rich desserts, can be satisfying and delicious, but they are not the best choice for a pre-bedtime snack or meal. 

Foods high in fat take longer to digest than other foods, which can cause discomfort and indigestion, making it harder to fall asleep and stay asleep throughout the night. 

Additionally, high-fat foods can cause your body to produce more stomach acid, which can lead to heartburn and acid reflux, further disrupting your sleep. 

If you are looking for a late-night snack, it's best to choose lighter options such as fruits, vegetables, or a small serving of whole-grain crackers.

Better Alternarives

Lean proteins

High-fat foods take longer to digest and can cause discomfort, especially if you're lying down. Instead, choose lean proteins, such as grilled chicken or fish with a salad or roasted vegetables. You can also try plant-based protein sources, such as lentils, chickpeas, or tofu.

Citrus Fruits

Citrus Fruits
Citrus fruits, such as oranges, grapefruits, and lemons, are a great source of vitamins and antioxidants, but they may not be the best choice for a pre-bedtime snack. 

Citrus fruits are high in acidity, which can cause heartburn and acid reflux, especially if eaten in large quantities or close to bedtime. 

Additionally, the high vitamin C content in citrus fruits can cause a diuretic effect, which can lead to frequent urination throughout the night, disrupting your sleep. 

To avoid these issues, it's best to consume citrus fruits earlier in the day and opt for other low-acid fruits like bananas, melons, or apples in the evening.

Better Alternarives

Try incorporating other fruits into your diet, such as berries, apples, or bananas, which are lower in acid and less likely to cause discomfort. You can also try a small serving of nuts or plain yogurt with honey for a protein-rich snack that won't interfere with your sleep.

Spicy Condiments

Spicy Condiments
Spicy condiments, such as hot sauce and chili paste, can add flavor and kick to your food, but they are not the best choice for a pre-bedtime meal. 

Spicy foods can cause heartburn, indigestion, and acid reflux, which can disrupt your sleep and leave you feeling uncomfortable throughout the night. 

Additionally, spicy foods can raise your body temperature and make it harder to fall asleep, as your body needs to cool down to enter into a restful sleep state. 

To avoid these issues, it's best to avoid spicy condiments in the evening and opt for milder flavors or herbs and spices such as basil or oregano.

Better Alternarives

Seasoning your food with herbs and spices like rosemary, thyme, or cinnamon, which are not only flavorful but also offer health benefits. By choosing non-spicy options, you can enjoy a satisfying meal without sacrificing your sleep quality.


In conclusion, the foods we choose to eat in the evening can have a significant impact on our sleep quality and overall health. 

Avoiding high-fat, spicy, and acidic foods, as well as processed snacks and caffeine, can help promote better sleep and prevent discomfort and indigestion. 

Instead, opt for lighter, healthier options such as fruits, vegetables, and whole grains to satisfy your cravings and provide your body with the nutrients it needs to function optimally. 

By making informed food choices in the evening, we can enjoy a more restful and rejuvenating sleep and wake up feeling refreshed and energized for the day ahead.
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