Packed with carbohydrates and fiber, dates offer a natural energy boost and digestive support. While there\u2019s no single ideal time to eat them, experts say they may be especially helpful in certain situations.\n<\/p>\n
Dates are a go-to choice for a quick energy boost thanks to their high carbohydrate content<\/a> (about 5 to 18 grams per date, depending on size and type), most of which comes from natural sugars. Sugars break down more quickly than other carbohydrates, such as starches or fiber, providing the body with rapid fuel.\n<\/p>\n For a general pick-me-up, registered dietitian and author of The Everything Easy Pre-Diabetes Cookbook, Lauren Harris-Pincus, MS, RDN<\/a>, recommends noshing on dates between meals. Eating them at around 3 p.m. can help you beat that afternoon energy slump, she said.\n<\/p>\n But if you\u2019re relying on dates to fuel a workout, you\u2019ll want to snack on them before you start exercising, said registered dietitian Stacey Woodson, MS, RD, LDN<\/a>. \u201cDates are a smart choice for a pre-workout snack<\/a>, [because] their carbohydrate content helps fuel working muscles, while their potassium supports proper muscle function,\u201d she told Health.\n<\/p>\n Post-workout is another smart option, said sports dietitian Roxana Ehsani, MS, RD, CSSD<\/a>. The carbohydrates in dates\u2014especially when paired with protein\u2014help promote recovery and replenish muscle glycogen. And because the body loses potassium through sweat during exercise, dates can help make up the difference, she said.\n<\/p>\n Dates are also a \u201cfantastic way\u201d to support healthy digestion, Woodson said. They contain inflammation-fighting compounds along with a solid amount of fiber\u2014just three pitted Medjool dates provide 4.8 grams (about 13% to 19% of your daily goal). 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>\u2014an important factor in digestive health.\n<\/p>\n Research hasn\u2019t pinpointed a specific time of day to enjoy dates for digestive benefits, but snacking on them between meals is still a smart option. \u201cDates make an ideal between-meal snack because their fiber helps maintain a steady digestive rhythm throughout the day,\u201d said Woodson. \u201cThis spacing allows your digestive system to benefit from the fiber consistently without overwhelming it.\u201d\n<\/p>\n That said, when you decide to eat dates is ultimately a matter of personal preference. \u201cI recommend eating dates at a time that works best for your lifestyle,\u201d Woodson said. Ehsani and Harris-Pincus agreed, both noting that dates can be eaten any time of day to improve digestion.\n<\/p>\n Whenever you do enjoy them, experts recommend pairing them with a drink of water or another fluid to help the fiber move smoothly through the digestive tract.\n<\/p>\n While dates can energize you and support digestion, it\u2019s worth keeping in mind that each fruit is relatively high in sugar.\u00a0\n<\/p>\n