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Learn more about when to consume dates for each potential benefit. The Best Time of Day to Eat Dates to Improve Digestion and Manage Cravings. Eating dates in the morning helps support digestion, while consuming the fruit in the evening helps control cravings.
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Key Takeaways. As a low-glycemic index fruit, dates are rich in nutrients, antioxidants, and fiber, offering multiple potential health benefits. Research suggests that it may be best to consume dates in the morning to support digestive health, in the evening to satisfy cravings, and before a workout to improve exercise performance and recovery. While eating dates daily can be part of a balanced diet, experts suggest being mindful of portion size to avoid excessive sugar and carbohydrate intake. 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. Related Stories. 7 Canned Foods That May Help Lower Cholesterol. Dates vs. Bananas: Which Is Better for Blood Sugar, Fiber, and Potassium? Nutritional Content of Dates. Here's how one pitted Medjool date breaks down nutritionally: 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. Prevention & Treatment Diet and Nutrition. 19 Sources. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Centers for Disease Control and Prevention. Fiber: The carb that helps you manage diabetes. McRorie JW Jr, McKeown NM. Understanding the physics of functional fibers in the gastrointestinal tract: an evidence-based approach to resolving enduring misconceptions about insoluble and soluble fiber. J Acad Nutr Diet. 2017,117(2):251-264. doi:10.1016/j.jand.2016.09.021 Food Intolerances Diagnostics. Sorbitol & polyols. Liauw S, Saibil F. Sorbitol: often forgotten cause of osmotic diarrhea. Can Fam Physician. 2019,65(8):557-558. Eid N, Osmanova H, Natchez C, et al. Impact of palm date consumption on microbiota growth and large intestinal health: A randomised, controlled, cross-over, human intervention study. Br J Nutr . 2015,114(8):1226-1236. doi:10.1017/S0007114515002780 Eid N, Osmanova H, Natchez C, et al. Impact of palm date consumption on microbiota growth and large intestinal health: a randomised, controlled, cross-over, human intervention study. Br J Nutr . 2015,114(8):1226-1236. doi:10.1017/S0007114515002780 U.S. Department of Agriculture. Dates, medjool. NIH News in Health. Rough up your diet. Alkaabi JM, Al-Dabbagh B, Ahmad S et al. Glycemic indices of five varieties of dates in healthy and diabetic subjects. Nutr J . 2011,10:59. doi:10.1186/1475-2891-10-59 Flowers JM, Hazzouri KM, Lemansour A, et al. Patterns of volatile diversity yield insights into the genetics and biochemistry of the date palm fruit volatilome. Front Plant Sci . 2022,13. doi:10.3389/fpls.2022.853651 Alalwan TA et al. Effects of daily low-dose date consumption on glycemic control, lipid profile, and quality of life in adults with pre- and type 2 diabetes: A randomized controlled trial. Nutrients. 2020,12(1):217. doi:10.3390/nu12010217 Rahmani AH, Aly SM, Ali H et al. Therapeutic effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity. Int J Clin Exp Med . 2014,7(3):483-491. MedlinePlus. Iron. Al-Shwyeh HA. Date palm ( Phoenix dactylifera L.) fruit as potential antioxidant and antimicrobial agents. J Pharm Bioallied Sci . 2019,11(1):1-11. doi:10.4103/jpbs.JPBS_168_18 Iowa State University Agricultural Marketing Resource Center. Dates. Muñoz-Tebar N, Viuda-Martos M, Lorenzo JM, Fernandez-Lopez J, Perez-Alvarez JA. Strategies for the valorization of date fruit and its co-products: A new ingredient in the development of value-added foods. Foods. 2023 Mar 29,12(7):1456. doi:10.3390/foods12071456 Sarraf M, Jemni M, Kahramanoğlu I, et al. Commercial techniques for preserving date palm ( Phoenix dactylifera ) fruit quality and safety: A review. Saudi J Biol Sci . 2021,28(8):4408-4420. doi:10.1016/j.sjbs.2021.04.035 American College of Allergy, Asthma, & Immunology. Pollen food allergy overview. Serhane H, Amro L, Sajiai H, Alaoui Yazidi A. Prevalence of skin sensitization to pollen of date palm in Marrakesh, Morocco. J Allergy (Cairo) . 2017,2017:6425869. doi:10.1155/2017/6425869.
Learn more about when to consume dates for each potential benefit. The Best Time of Day to Eat Dates to Improve Digestion and Manage Cravings. Eating dates in the morning helps support digestion, while consuming the fruit in the evening helps control cravings.
ENTER TO THE SITE
Key Takeaways. As a low-glycemic index fruit, dates are rich in nutrients, antioxidants, and fiber, offering multiple potential health benefits. Research suggests that it may be best to consume dates in the morning to support digestive health, in the evening to satisfy cravings, and before a workout to improve exercise performance and recovery. While eating dates daily can be part of a balanced diet, experts suggest being mindful of portion size to avoid excessive sugar and carbohydrate intake. 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. Related Stories. 7 Canned Foods That May Help Lower Cholesterol. Dates vs. Bananas: Which Is Better for Blood Sugar, Fiber, and Potassium? Nutritional Content of Dates. Here's how one pitted Medjool date breaks down nutritionally: 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. Prevention & Treatment Diet and Nutrition. 19 Sources. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Centers for Disease Control and Prevention. Fiber: The carb that helps you manage diabetes. McRorie JW Jr, McKeown NM. Understanding the physics of functional fibers in the gastrointestinal tract: an evidence-based approach to resolving enduring misconceptions about insoluble and soluble fiber. J Acad Nutr Diet. 2017,117(2):251-264. doi:10.1016/j.jand.2016.09.021 Food Intolerances Diagnostics. Sorbitol & polyols. Liauw S, Saibil F. Sorbitol: often forgotten cause of osmotic diarrhea. Can Fam Physician. 2019,65(8):557-558. Eid N, Osmanova H, Natchez C, et al. Impact of palm date consumption on microbiota growth and large intestinal health: A randomised, controlled, cross-over, human intervention study. Br J Nutr . 2015,114(8):1226-1236. doi:10.1017/S0007114515002780 Eid N, Osmanova H, Natchez C, et al. Impact of palm date consumption on microbiota growth and large intestinal health: a randomised, controlled, cross-over, human intervention study. Br J Nutr . 2015,114(8):1226-1236. doi:10.1017/S0007114515002780 U.S. Department of Agriculture. Dates, medjool. NIH News in Health. Rough up your diet. Alkaabi JM, Al-Dabbagh B, Ahmad S et al. Glycemic indices of five varieties of dates in healthy and diabetic subjects. Nutr J . 2011,10:59. doi:10.1186/1475-2891-10-59 Flowers JM, Hazzouri KM, Lemansour A, et al. Patterns of volatile diversity yield insights into the genetics and biochemistry of the date palm fruit volatilome. Front Plant Sci . 2022,13. doi:10.3389/fpls.2022.853651 Alalwan TA et al. Effects of daily low-dose date consumption on glycemic control, lipid profile, and quality of life in adults with pre- and type 2 diabetes: A randomized controlled trial. Nutrients. 2020,12(1):217. doi:10.3390/nu12010217 Rahmani AH, Aly SM, Ali H et al. Therapeutic effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity. Int J Clin Exp Med . 2014,7(3):483-491. MedlinePlus. Iron. Al-Shwyeh HA. Date palm ( Phoenix dactylifera L.) fruit as potential antioxidant and antimicrobial agents. J Pharm Bioallied Sci . 2019,11(1):1-11. doi:10.4103/jpbs.JPBS_168_18 Iowa State University Agricultural Marketing Resource Center. Dates. Muñoz-Tebar N, Viuda-Martos M, Lorenzo JM, Fernandez-Lopez J, Perez-Alvarez JA. Strategies for the valorization of date fruit and its co-products: A new ingredient in the development of value-added foods. Foods. 2023 Mar 29,12(7):1456. doi:10.3390/foods12071456 Sarraf M, Jemni M, Kahramanoğlu I, et al. Commercial techniques for preserving date palm ( Phoenix dactylifera ) fruit quality and safety: A review. Saudi J Biol Sci . 2021,28(8):4408-4420. doi:10.1016/j.sjbs.2021.04.035 American College of Allergy, Asthma, & Immunology. Pollen food allergy overview. Serhane H, Amro L, Sajiai H, Alaoui Yazidi A. Prevalence of skin sensitization to pollen of date palm in Marrakesh, Morocco. J Allergy (Cairo) . 2017,2017:6425869. doi:10.1155/2017/6425869.