A recent study published on October 10 in the journal Clinical Gastroenterology and Hepatology has found that eating late at night may increase the risk of developing fatty liver disease and cirrhosis. Researchers analyzed data from nearly 200,000 adults enrolled in three large U.S. cohort studies—the Nurses’ Health Study, Nurses’ Health Study II, and the Health Professionals Follow-Up Study—tracking their eating habits and liver health over an average period of 16 years.

Metabolic dysfunction-associated steatotic liver disease (MASLD), commonly called fatty liver disease, occurs when excess fat accumulates in liver cells. This condition is linked to metabolic risk factors such as obesity, high blood pressure, insulin resistance, elevated blood fats, and Type 2 diabetes. Over time, MASLD can progress to cirrhosis, a condition characterized by severe liver scarring that impairs normal liver function. It is estimated that 3 to 5 percent of individuals with MASLD may develop cirrhosis.

The study focused on the timing of food intake, defining late-night eating as consuming food between dinner and bedtime or after bedtime. Among participants who reported habitual late-night eating, there was a 28 percent higher risk of developing cirrhosis and a 36 percent greater risk of MASLD compared to those who did not eat late. These associations remained significant even after adjusting for confounding factors including age, body mass index (BMI), total calorie intake, diet quality, smoking, alcohol consumption, physical activity, abnormal lipid levels, diabetes, and night-shift work.

Researchers noted that the liver operates on circadian rhythms—biological processes regulated on a roughly 24-hour cycle—that influence nutrient processing, blood glucose regulation, and energy storage. Late-night eating may disrupt these rhythms, potentially reducing insulin sensitivity and lowering the number of calories burned, thereby contributing to metabolic dysfunction and liver damage.

While the study's large sample size and extended follow-up period add robustness to the findings, its observational design limits conclusions about causality. The broad definition of late-night eating also means the study could not determine if eating at specific late hours or consuming particular types of foods poses greater risks. Previous research has linked nighttime eating to weight gain, elevated blood sugar, cholesterol, and hypertension—all of which increase the risk of fatty liver disease.

Health experts emphasize that the timing of eating is just one factor in liver health. Maintaining a balanced diet, managing body weight, engaging in regular physical activity, and controlling metabolic risk factors remain crucial in preventing fatty liver disease. Occasional late-night snacking is unlikely to pose significant risk, but habitual late eating could be of concern.

For those who experience nighttime hunger, nutritional advice includes consuming ample protein and fiber during earlier meals, such as breakfast and lunch, to reduce evening appetite. Healthier evening snack options suggested by dietitians include nutrient-dense choices like nuts, unsweetened yogurt with berries, or apple slices with peanut butter, while minimizing sugary and refined-starch snacks. Alternatively, substituting habitual nighttime snacks with hot unsweetened beverages like tea or low-sodium broth may help reduce unnecessary calorie intake.

For individuals with late dinner schedules due to work, family, or cultural reasons, experts recommend focusing on portion control and shifting more daily calorie intake toward earlier meals when feasible, but do not advise skipping evening meals altogether.