The gut-friendly snack nutritionists want you to try tonight

When late-night cravings strike, making a nutritious choice can feel challenging, but dietitians say one snack stands out for both convenience and gut health. 

The Fig newton–inspired energy balls have emerged as a top pick, offering fiber, protein, healthy fats, and no added sugars.

Registered dietitian Samantha DeVito, M.S., RD, CDN, explains, “Avoiding snacks that are high in refined sugars, processed foods, spicy foods, or large portions of heavy, fatty meals is key to a restful sleep.” 

Energy balls check all the boxes while feeding your gut-friendly bacteria, thanks to their prebiotic fiber content from figs, dates, and oats.

Fiber for a healthy gut

Fiber not only promotes satiety, helping you avoid waking up hungry, but it also acts as a prebiotic, feeding the good bacteria in your gut. Juliana Crimi, RD, M.H.Sc., notes that “the best snacks for gut health include prebiotics, probiotics, and fiber, as these support the microbiome and digestion.”

Most adults fall short of the recommended 22–34 grams of fiber per day. Starting with a few grams per serving in energy balls is an easy way to gradually increase intake while supporting digestion.

Protein to stay full

Almond butter and flaxseeds in the energy balls provide protein, which helps balance blood sugar overnight and keeps hunger at bay. Amanda Godman, M.S., RD, CDN, emphasizes that “a combination of macronutrients—protein, fat, and carbohydrates—will help promote satiety,” making these bites an ideal late-night choice.

Natural sweet 

Unlike cookies or ice cream, these energy balls contain no added sugars. The natural sweetness comes from dates, figs, and fruit juice, protecting your gut microbiome and preventing late-night blood sugar spikes, says Lisa Andrews, M.Ed., RD, LD.

Expert tips for gut-friendly snacking

Dietitians recommend choosing snacks that include at least two of the three macronutrients: carbs, protein, and fat, plus gut-friendly fiber. Key tips include:

Low or No Added Sugar: Excess sugar reduces microbiome diversity and can disrupt sleep.

Fiber-Rich Ingredients: Aim for 2–5 grams per serving and prioritize resistant starches to support gut bacteria.

Balanced Macronutrients: Combine complex carbs, protein, and healthy fats to stay full and support digestive health.

Bottom line

For late-night cravings, Fig Newton–Inspired Energy Balls offer a gut-friendly, satisfying option. Packed with fiber, protein, healthy fats, and no added sugar, they help nourish your body while promoting rest and recovery.