Should You Avoid Eating Walnuts at Night? Here’s What You Need to Know

4. Potential Sleep Disturbance

Walnuts naturally contain melatonin—a hormone that helps regulate sleep—and many believe that walnuts are a great nighttime snack. While this is true for some people, others experience the opposite effect. Because the digestive system must work harder to break down fats, eating walnuts too close to bedtime may cause subtle discomfort or restlessness. This can delay sleep onset or lead to frequent waking during the night, particularly in individuals who already struggle with sensitive digestion or acid reflux.

5. Who Should Be More Cautious?

Walnuts may be good for the gut and help promote heart health | Penn State University

Certain individuals should avoid eating walnuts late at night due to specific health conditions, including:

  • People with acid reflux or GERD
  • Individuals with irritable bowel syndrome (IBS)
  • Those with slow digestion or chronic bloating
  • People who experience nighttime heartburn
  • For these groups, walnuts are still healthy—but they are better consumed earlier in the day.

How to Enjoy Walnuts at Night Safely

If you enjoy walnuts as an evening snack, you do not have to cut them out completely. Instead, consider these guidelines:

  • Eat 1–3 pieces, not a full handful.
  • Avoid eating them within one hour of bedtime.
  • Pair walnuts with a light food like yogurt to reduce digestive discomfort.
  • Drink enough water throughout the evening.

Conclusion

Walnuts are undeniably nutritious, but eating them at night may cause digestive issues, discomfort, or sleep disruption for some people. By practicing portion control and choosing the right timing, you can continue to enjoy the health benefits of walnuts without the unwanted nighttime side effects. If your body reacts negatively to late-night walnut snacking, it may be best to enjoy them earlier in the day when your digestive system is more active.