Best Time of Day to Eat Dates to Improve Digestion and Manage Cravings

Dates offer fiber, natural sugars, and minerals that can support digestion, help control cravings, and provide a quick energy boost. Research suggests that certain times of day may make these benefits more effective.

1. Support Digestion: In the Morning

Dates provide soluble and insoluble fiber, which work to help bulk up stool, softening it and making it easier to pass. This fruit contains natural sugar alcohols that may trigger bowel movements in people with constipation due to the laxative effects of sorbitol. One study found that people who consumed dates daily for 21 days experienced more frequent bowel movements compared to those who didn’t.

Initial research also suggests that dates may benefit the gastrointestinal tract, potentially improving the gut microbiome (the natural bacterial environment) by improving the ratio of good bacteria. However, additional evidence is needed.

Snacking on three pitted Medjool dates in the morning can provide you with 4.8 grams (g) of fiber, which is about 19% of the daily recommended goal for most healthy adults.

2. Satisfy Cravings: In the Evening

With their sweet flavor and chewy texture, dates are a perfect evening snack to satisfy post-dinner dessert cravings and a healthier alternative to refined sugar options, like cookies or brownies. Although they’re high in natural sugar, dates rank lower on the glycemic index, which means they’re a safe part of a nutritious diet, even for people with diabetes or those watching their sugar intake.

The fiber in dates can help stabilize blood sugar levels and prevent crashes. One study shows that consuming three dates daily for 16 weeks didn’t impact blood sugar levels in people with diabetes. However, it did decrease LDL (or “bad” cholesterol and total cholesterol levels.

While dates are nutritious to eat in moderation, experts suggest being mindful of portion size for this evening snack, given their high sugar and calorie content.

3. Boost Energy Levels: Before a Workout

Dried or fresh, dates can be consumed before a workout to help boost necessary energy and hydration levels. Dates provide electrolytes, which are important for hydration, including:

• Potassium
• Sodium
• Magnesium
• Calcium

Dates can help boost exercise performance due to their low carbohydrate content, which provides steady energy and quicker recovery. Potassium helps prevent muscle cramps, and iron helps deliver oxygen from the lungs to the rest of the body.

This fruit serves as a quick, portable snack that doesn’t require preparation beforehand, making it perfect for on-the-go pre-workout fuel.

Nutritional Content of Dates

Here’s how one pitted Medjool date breaks down nutritionally:

• Calories: 66.5
• Carbohydrates: 18 g
• Protein: 0.45 g
• Fat: 0.04 g
• Sodium: 0.2 milligrams (mg)
• Fiber: 1.6 g
• Sugar: 16 g
• Calcium: 15.4 mg
• Magnesium: 13 mg
• Potassium: 167 mg

Dates are also a potent source of antioxidants, including polyphenols, which some evidence suggests can support heart health.

Tips for Including Dates in Your Diet

Dates are a versatile fruit that can be incorporated into your diet in various ways. Some tips experts recommend include:

• Store dates at lower temperatures to protect flavor and quality and extend their product life
• Consider purchasing fresh dates while in season, which is mid-August to mid-March in the United States
• Eat dates on their own as a snack or blend them into smoothies, include them in salads or slaws, mix them into baked goods, add them to savory dishes, or top yogurt or cereal with them
• Stuff dates with cheese or meat for a flavorful appetizer

Note that individuals with pollen allergies may experience sensitivities to dates, including oral allergy syndrome.