Heartburn and stomach ulcers are linked to your dinner time, don't eat after 10 pm

Eating late at night isn’t harmless. Experts warn it can trigger acid reflux, heartburn, and long-term digestive issues. Learn how meal timing affects your gut. (Image: Pexels)

Eating late at night has become a common practice in many Indian homes. People work longer hours, sleep at odd times, and have easy access to ready-made and quick meals, which leads them to eat after 10 p.m. more often. While some think it's no big deal, stomach doctors are seeing a troubling pattern: more folks are dealing with heartburn and other stomach issues because of this habit.

“We are seeing a clear rise in acid reflux and related gastrointestinal issues, and one of the biggest contributors is the growing late-night eating culture,” explains Dr Saswata Chatterjee, Consultant – Gastro Science, CMRI Kolkata.

"When people eat just before sleeping, the stomach remains full while the body is preparing to rest. As soon as we lie down, the stomach and the food pipe are almost at the same level, which makes it much easier for acid to travel upward. Without the help of gravity, acidity increases dramatically, causing persistent reflux, burning, chest discomfort, and throat irritation. Sleep deprivation, irregular meal timings, and stress eating only worsen the cycle", Dr Chatterjee told Moneycontrol.

Also Read: How to manage acid reflux? 10 doctor-recommended strategies

Late-night meals are often heavier and richer than those consumed during the day. High-fat, spicy, or processed foods require more digestive effort and stimulate additional acid production, at a time when the stomach’s natural protective mechanisms are reduced. This combination of factors prolongs the exposure of the oesophagus and stomach lining to acid, increasing the risk of irritation and inflammation. Over time, this can result in chronic gastritis or even peptic ulcers.

Acid reflux, if left untreated, can lead to serious complications. “Over time, uncontrolled reflux can cause esophagitis, strictures, Barrett’s oesophagus, and even precancerous changes,” Dr Chatterjee adds. He notes that with rising reports of severe and long-standing symptoms, more patients are requiring medical interventions, including surgical procedures. “Even a 10% increase in reflux-related complications translates to a significant rise in gastrointestinal surgeries across the population,” he says.

Besides heartburn, eating late can mess up your sleep and cause other health issues. Going to bed on a full stomach often makes you uncomfortable, which can mess with your normal sleep, leaving you tired and making it harder for your body to digest food. When you add stress eating or odd work schedules to the mix, it puts your digestive health at even greater risk.

Also Read: Suffering from acid reflux? Here’s 10 ways to reduce digestive problems naturally

Experts emphasise that timing meals appropriately is as important as what is being eaten. Allowing the digestive system to wind down before sleep reduces unnecessary stress on the stomach and oesophagus, lowering the likelihood of long-term complications. Simple modifications to evening routines, including earlier dinners and avoiding heavy, greasy foods, can have a significant impact on gastrointestinal health and help manage the growing acid reflux epidemic in India.

FAQs on Health Risks of Late-Night Eating

Late-night eating can lead to increased acid reflux, heartburn, and other gastrointestinal issues because the stomach remains full when the body is preparing to rest, making it easier for acid to travel upward.

High-fat, spicy, or processed foods require more digestive effort and stimulate additional acid production, which can increase the risk of irritation and inflammation in the stomach and oesophagus.

Untreated acid reflux can lead to serious complications such as esophagitis, strictures, Barrett’s oesophagus, and even precancerous changes.

To improve digestive health, try to have your meals earlier in the evening, avoid heavy and greasy foods, and allow your digestive system to wind down before sleep.

Yes, eating late can cause discomfort and disrupt normal sleep patterns, making it harder for your body to digest food properly and leading to fatigue.