When those late-night cravings hit, it can be tough to pick something healthy. “Steering clear of snacks that are loaded with refined sugars, processed ingredients, or heavy, spicy meals is essential for a good night’s sleep,” says a registered dietitian. Keeping gut health in focus, there’s one option that ticks all the boxes: Fig Newton–Inspired Energy Balls.
This delightful snack is packed with fiber and protein, which can keep you feeling satisfied longer. Nobody wants to wake up in the middle of the night starving, and this might just help with that—plus, feeling good in the morning is always a bonus. Fiber’s role as a prebiotic helps feed the beneficial bacteria in your gut, which is increasingly seen as crucial for overall wellness.
These little bites are not only nutritious but also super easy to prepare. With just a handful of ingredients, you can whip them up in around 15 minutes (not counting the time they need to set). Making a batch ahead of time means you’ll always have a quick snack on hand for those late-night munchies.
What Makes Energy Bites a Great Choice for Gut Health?
Prebiotics
Your gut bacteria thrive when they get fed, and that’s where prebiotic fibers from figs, dates, and oats come in. Sure, probiotics can bolster your good gut bacteria, but having enough fiber is crucial for keeping those bacteria at optimal levels, which is vital for long-term gut health.
An expert emphasizes that the best snacks for gut health should contain “prebiotics, probiotics, and fiber,” as they all support digestion and the microbiome. It’s about making sure you get enough of these elements every day.
Many people don’t consume enough fiber, which can lead to various chronic issues, like diabetes or colon cancer. Making energy bites could be a simple way to hit those fiber goals.
The recommendation for adults is about 22 to 34 grams of fiber daily. But, if you’re not used to fiber, it’s smart to gradually increase your intake to avoid upsetting your stomach.
These energy bites can offer a few grams of fiber per serving, serving as a gentle way to start boosting your intake. Ideally, you would increase your fiber intake a little each week and watch how your body reacts. Remember to drink plenty of water, too.
Protein
These snacks can help stave off hunger before bed. Ingredients like almond butter and flaxseeds deliver protein, which may keep your blood sugar stable overnight so you won’t wake up with that pesky hunger.
Some might think protein is too heavy for a nighttime snack, but a dietitian suggests that a mix of protein, fat, and carbohydrates promotes fullness. Finding that balance matters, and this recipe has it.
No Added Sugars
Snacking on sugary treats like cookies or ice cream late at night isn’t the best move for your gut health. Too much sugar can harm the gut microbiome. Thankfully, these energy bites are made without added sugars, relying on the natural sweetness of dates and figs. If you love something sweet, this could be right up your alley.
What to Look For in a Snack for Gut Health
When selecting a gut-friendly snack, experts recommend looking for options that include at least two out of the three macronutrients—carbs, protein, and fat—along with gut-friendly ingredients like fiber. It’s best to go for lighter, easily digestible options that won’t upset your stomach while you sleep.
Here are a few pointers for picking snacks that benefit gut health:
- Low or No Added Sugars: Experts recommend avoiding high-sugar treats at night, as too much sugar can disrupt gut health and sleep patterns.
- A Few Grams of Fiber per Serving: While there’s no strict guideline for snack fiber content, aiming for about 2 to 5 grams should do the trick. It’s also good to consider the type of fiber.
- A Balance of Carbs, Protein, and Healthy Fats: Carbs are key for energy, especially for the brain and heart. Choosing complex carbs, along with some protein and healthy fats, helps maintain fullness better than carbs alone.
The Bottom Line
Navigating late-night snacking can be tricky, especially if gut health is your goal. But having a stash of Fig Newton–Inspired Energy Balls makes it easier to reach for a guilt-free snack. Their mix of protein, fiber, healthy fats, and absence of added sugars makes them an excellent choice to nourish your body while you unwind. A registered dietitian suggests, “Choose wisely, and let your body recharge rather than wrestle.”
