Consuming nutritious food is essential for good health. But there seems to be a catch: In an Instagram post, nutritionist Sakshi Lalwani emphasised that not just what you eat but when you eat matters too. She went on to list five nutritious foods one must skip at dinner to ensure smooth digestion through the night.
For better digestion and sleep, early dinner, light, easily are recommended at night, said Dr Bhavana P, chief dietitian, Gleneagles Hospitals, Lakdi Ka Pul,
Spinach: It’s hard-to-digest fibre and iron can cause bloating and if consumed at night, said Lalwani.
“Rich in oxalates, spinach may increase the risk of kidney stone formation if consumed excessively. Its high fibre content can slow digestion, potentially causing bloating or discomfort at night,” seconded Dr Bhavana.
Fruits and fruit juices: While nutritious, their sugar content can lead to bloating and disturbed sleep.
According to Dr Bhavana, fruits are high in , which can spike blood sugar levels and disturb sleep patterns. She added that juices lack fibre, leading to quicker sugar absorption and a potential energy spike.
Raw cucumber and beetroot: Cold foods like these can weaken your digestive fire (Agni) in the evening.
“High water content in these vegetables can lead to frequent urination, which can disturb sleep. Beetroot’s natural sugars may also cause mild energy fluctuations,” said Dr Bhavana.
Sprouts: While high in fibre, eating them at night can lead to gas and .
Dr Bhavana noted that while healthy, raw sprouts can be more complex to digest for some people, causing gas or bloating, especially before bedtime.
Curd: Its cooling effect may cause mucus build-up and slow digestion at night. Though beneficial during the day, Dr Bhavana said that curd’s cooling properties might aggravate congestion or mucus production in susceptible individuals when consumed at night. “However, low-fat curd is beneficial at night,” said Dr Bhavana.
“Remember, is great, but timing is key,” said Lalwani.
Dr Bhavana shared some generic rules to avoid digestive discomfort at night and feel rested
Spicy foods: Spices can irritate the stomach lining and trigger acid reflux, causing discomfort and disrupting sleep.
Caffeinated products: Coffee, tea, and chocolate contain caffeine, which stimulates the nervous system, delaying sleep onset.
Sugary treats: Desserts and sugary snacks can spike , leading to energy fluctuations that interfere with restful sleep.
Fried or fatty foods: These are hard to digest, potentially causing bloating or indigestion, and can disrupt sleep quality.
Citrus fruits: Highly acidic, citrus can cause heartburn when close to bedtime, especially for individuals prone to acid reflux, said Dr Bhavana.
Be mindful: Avoid eating large meals or drinking a lot of water. “This can disturb good sleep,” said Dr Bhavana.
