Since the body loses potassium through sweat during exercise, dates can help replenish this deficiency. When should you eat dates to improve digestion? Dates are an effective means of supporting digestive health, as Woodsen points out. They contain anti-inflammatory compounds and a good amount of fiber. Three pitted Medjool dates provide 4.8 grams of fiber, which is about 13% to 19% of the daily requirement. Fiber helps regulate bowel movements, and a 2025 study found that the fiber in dates may help promote the growth of beneficial gut bacteria, a key element for digestive health. While research has not specified a particular time of day to eat dates for digestive benefits, consuming them as a snack between meals remains a suitable choice. Woodson explains: «Dates are an ideal snack between meals because their fiber helps maintain regularity in digestion throughout the day. These time frames also allow the digestive system to continuously benefit from the fiber without overloading it». However, the timing of date consumption remains primarily a matter of personal preference. Woodson adds: «I advise eating dates at a time that fits your daily lifestyle». Epesani and Harris-Pincus agreed with this opinion, noting that dates can be eaten at any time of the day to improve digestion. Experts also recommend eating dates with water or any other liquid to help the fiber pass through the digestive system more easily. A Note on Sugar Although dates help boost energy and support digestion, it is important to be aware that each date contains a relatively high amount of sugar, which calls for moderate consumption, especially for those monitoring their blood sugar levels. According to the Health website, eating dates around 3 p.m. may help overcome the afternoon energy slump that many people experience. If you rely on dates to fuel your body before a workout, it's best to eat them as a snack before starting physical activity, as certified nutritionist Stacey Woodsen notes. She added to the Health website: «Dates are an excellent choice as a pre-workout snack because their carbohydrate content helps fuel working muscles, while potassium supports proper muscle function». Roxana Epesani, a sports nutrition specialist, notes that eating dates after a workout is also a suitable choice, saying: «The carbohydrates in dates, especially when consumed with a protein source, help with recovery and replenishing the body's muscle glycogen stores. Dates are a food rich in carbohydrates and fiber, making them a natural source of energy and helping to promote digestive health. Despite the lack of a specific ideal time to eat them, experts believe the benefits are greatest at certain times and under certain conditions. When is it recommended to eat dates for an energy boost? Dates are an ideal choice for a quick energy boost thanks to their high carbohydrate content. One date contains between 5 and 18 grams of carbohydrates, depending on size and variety, most of which are natural sugars. These sugars break down faster than other carbohydrates like starch and fiber, providing the body with energy in a short amount of time. To boost overall energy levels, registered dietitian Lauren Harris-Pincus recommends eating dates between meals.
