Is eating three dates for breakfast really good for digestion?

The idea that eating three dates every morning can improve digestion and support metabolic health has no special scientific basis, according to nutrition experts.

Nutritionist Avery Zenker said dates contain fiber and other nutrients that can support digestion, provide energy and help regulate blood sugar. But she said, "There is no specific evidence that three dates in the morning is the best option." Three dates may be a reasonable portion, she added, without making that amount mandatory.

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There is no specific evidence that three dates in the morning is the best option. Three dates can be a reasonable portion, but that does not mean you cannot eat more or less.

People who enjoy dates can eat them in the morning, afternoon or evening, with the same benefits. Zenker said morning dates may provide an energy boost before physical activity, while dates can also work later in the day as a replacement for refined carbohydrates.

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Eating dates in the morning can be beneficial as an energy boost, especially before physical activity.

Dates contain both soluble and insoluble fiber. Three Medjool dates provide about five grams of total fiber. Theresa DeLorenzo, a nutrition expert at Russell Sage College, said insoluble fiber supports healthy bowel movements, while soluble fiber can help keep cholesterol levels under control. Fiber also adds bulk to stool and helps food and digestive waste move through the digestive tract.

One small study found that people who ate seven dates a day for three weeks had more frequent bowel movements. However, the study did not show that three dates represent a specially effective amount for digestion.

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Fiber can also add bulk to stool and help keep food and digestive waste moving through the digestive tract.