Eating nutritious food is essential for good health, but experts say the timing of your meals matters just as much as what you eat—especially at night. Nutritionist Sakshi Lalwani and Dr. Bhavana P, Chief Dietitian at Gleneagles Hospitals in Hyderabad, explain that heavy or hard-to-digest foods can disturb your digestion and sleep if consumed during dinner. According to them, five commonly considered healthy foods should be avoided at night for smoother digestion.
Spinach, though rich in iron and fibre, is tough to digest and may cause bloating and discomfort. It also contains oxalates, which can increase the risk of kidney stones when consumed in large amounts. Fruits and fruit juices, while packed with nutrients, have high sugar content that can raise blood sugar levels and interfere with your sleep. Juices, lacking fibre, are absorbed quickly and can cause sudden energy spikes.
Raw vegetables like cucumber and beetroot, being high in water and considered cooling, can reduce digestive strength (or ‘Agni’) and may lead to frequent urination or mild energy disturbances during the night. Sprouts, although high in fibre and protein, can lead to gas and stomach discomfort if eaten before bedtime due to their complex digestion. Similarly, curd or yogurt has a cooling effect that might slow digestion and cause mucus build-up at night, although low-fat curd in moderation can be an exception.
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Dr. Bhavana also advises avoiding spicy foods, as they can irritate the stomach lining and trigger acid reflux, as well as caffeinated items like coffee, tea, and chocolate, which stimulate the nervous system and delay sleep. Sugary treats such as desserts or snacks can spike your blood sugar, disrupting your sleep cycle. Fried or fatty foods are difficult to digest and may lead to bloating, while citrus fruits are highly acidic and can cause heartburn when eaten close to bedtime.
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To ensure a restful night, both experts suggest eating an early dinner and sticking to light, easily digestible meals. Avoiding large meals or drinking too much water before bed is also recommended. In short, while eating healthy is important, being mindful of when and how you eat plays a key role in your overall wellness and sleep quality.
