Can I eat apple and yogurt at night? A healthy bedtime snack

January 12, 2026 •

3 min read

According to a survey, over 90% of US adults have an after-dinner snack at least once a week. If you're one of them and wondering, 'Can I eat apple and yogurt at night?' the answer is generally yes, and it can be a highly nutritious choice.

Quick Summary

The combination of apple and yogurt is a nutritious bedtime snack, offering fiber, protein, and probiotics. It can aid digestion, stabilize blood sugar, and support sleep when consumed correctly, but requires mindful timing and preparation to avoid discomfort.

Key Points

Generally Safe: The combination of apple and yogurt is generally safe and healthy to eat at night, provided it's consumed in moderation and timed correctly.
Time it Right: Eat your apple and yogurt snack one to two hours before bed to give your digestive system enough time to process it comfortably.
Aids Digestion: The prebiotic fiber in apples and the probiotic cultures in yogurt create a synbiotic effect that supports gut health and regular digestion.
Promotes Sleep: Yogurt provides tryptophan, which helps the body produce sleep-regulating hormones like melatonin and serotonin.
Stabilizes Blood Sugar: The fiber and protein in this snack help prevent unwanted blood sugar spikes that can disrupt sleep.
Use Plain Yogurt: For the best results, choose plain Greek or regular yogurt to avoid the added sugars found in many flavored varieties.
Prepare for Sensitivity: If you have a sensitive stomach or are prone to acid reflux, opt for a stewed or baked apple instead of a raw one to reduce potential discomfort.

The Nutritious Duo: Why Apple and Yogurt Work Well

Apples and yogurt create a synergistic food combination with numerous health benefits, making them a balanced and satisfying snack. Apples are rich in fiber, especially pectin, while yogurt provides high-quality protein and gut-friendly probiotics. This mix is particularly effective for managing late-night hunger without causing unwanted sugar spikes or a heavy feeling that can disrupt sleep.

Benefits of the Apple and Yogurt Combination at Night

Digestive Harmony: Apples are an excellent source of prebiotic fiber (pectin), which feeds the beneficial probiotic bacteria found in yogurt. This prebiotic-probiotic, or synbiotic, effect helps balance the gut microbiome and can improve overall digestive function, potentially reducing issues like bloating and constipation.
Improved Sleep Quality: Certain nutrients in this snack can contribute to better sleep. Yogurt contains tryptophan, an amino acid that helps the body produce melatonin and serotonin, key hormones for regulating the sleep-wake cycle. Calcium and magnesium, also found in yogurt, further assist in melatonin production and muscle relaxation.
Sustained Fullness and Weight Management: The combination of fiber from the apple and protein from the yogurt creates a satiating snack that keeps you full for longer. This can prevent unhealthy late-night snacking on processed, high-calorie foods, supporting weight management efforts.
Stabilized Blood Sugar: The fiber in apples helps slow down the absorption of the fruit's natural sugars. Paired with the protein from yogurt, this prevents rapid blood sugar spikes and crashes that can disturb sleep.
Nutrient-Dense Option: Together, they provide a valuable mix of vitamins (like Vitamin C), minerals (calcium, potassium), and antioxidants, which support immune function and overall health during the body's nighttime repair processes.

How to Prepare the Ideal Bedtime Snack

Creating a gentle and effective bedtime snack requires some thoughtful preparation. Simply combining the two ingredients can be a great starting point, but optimizing the serving can enhance its benefits and minimize potential discomfort.

Use plain yogurt: Opt for plain Greek yogurt or regular yogurt with minimal or no added sugars. Many flavored yogurts contain high amounts of added sugar, which can counteract the intended health benefits and disrupt sleep.
Chop or grate the apple: For easier digestion, especially for those with sensitive stomachs, try grating or chopping the apple finely. A lightly stewed or baked apple can be even gentler on the digestive system.
Add healthy toppings: Enhance the flavor and nutritional profile with a sprinkle of cinnamon, a handful of walnuts, or some chia seeds for extra fiber and healthy fats.
Mind your portions: A small portion is key. Excessive food intake of any kind before bed can cause discomfort. A small bowl or serving size is sufficient to satisfy hunger without overloading the digestive system.

Potential Considerations for Eating Apples and Yogurt at Night

While generally beneficial, this snack isn't a one-size-fits-all solution. Some individuals may experience side effects, and awareness of these can help you decide if this snack is right for you.

Comparison: Raw Apple vs. Stewed Apple for Bedtime


Feature	Raw Apple	Stewed/Baked Apple
Digestibility	Can cause gas or bloating in sensitive individuals due to high fiber content.	Easier on the digestive system, as heat breaks down some of the fibers.
Preparation Time	Quick and simple, no cooking required.	Takes slightly longer to prepare, requires cooking.
Effect on Reflux	The mild acidity may trigger or worsen acid reflux for some people.	The cooking process can neutralize some of the acidity, potentially making it a safer option for those prone to reflux.
Nutrient Profile	Contains slightly more nutrients, as some vitamins can be lost during cooking.	Still very nutritious, retaining most vitamins and minerals.

Conclusion: A Smart Snack Choice with Caveats

For most people, eating a small, balanced portion of apple and yogurt at night is a perfectly healthy and beneficial practice. It provides a satisfying mix of fiber, protein, and probiotics that can promote good digestion, stabilize blood sugar, and contribute to better sleep quality. However, the key lies in timing and preparation. To avoid potential issues like bloating, gas, or acid reflux, consume the snack one to two hours before bed, opt for plain yogurt, and consider using a stewed or baked apple if you have a sensitive stomach. Listen to your body and adjust as needed, but for the most part, this classic combination can be a great way to satisfy a late-night craving healthily.

For more detailed information on healthy snacking strategies, you can refer to the Sleep Foundation's guide on healthy bedtime snacks: https://www.sleepfoundation.org/nutrition/healthy-bedtime-snacks.

Frequently Asked Questions

Yes, eating apple and yogurt at night can support weight loss. The fiber in the apple and the protein in the yogurt increase satiety, helping to curb unhealthy late-night cravings and reducing overall calorie intake.

For some individuals with sensitive digestive systems, a raw apple's high fiber content, particularly pectin, can cause gas or bloating, especially when eaten too close to bedtime. Eating it a couple of hours before sleep or opting for a stewed apple can help.

Yes, it can. Yogurt contains tryptophan, a precursor to sleep-regulating hormones like serotonin and melatonin. Combined with the calcium and magnesium in yogurt, this can contribute to more restful sleep.

It is better to choose plain yogurt, especially plain Greek yogurt, and mix it with fresh apple slices. Flavored yogurts often contain high amounts of added sugar, which can negatively impact sleep and overall health.

The best time to consume this snack is one to two hours before going to bed. This allows for proper digestion, preventing any potential discomfort that could disrupt your sleep.

For those with sensitive stomachs or a tendency for acid reflux, the mild acidity of a raw apple might be an issue. If this is a concern, consider having a cooked or baked apple instead, as the heat can reduce some of the acidity.

Eating the apple with the peel provides additional fiber and nutrients. However, if you are prone to bloating or have trouble digesting fiber, peeling the apple might be a better option for a smoother digestive experience at night.