Avoid salads before bedtime to improve sleep quality

Can you say anything bad about salads? Those vegetables, fresh and crunchy, full of vitamins and fibre, colourful mixes? It's been long known that they are worth including in your diet, and that continues unchanged. Dr. Maximilian Schubert, an orthopedic surgeon who also deals with gut health and sleep disorders, mentioned in a conversation with the German branch of the magazine "Vogue" that there is such a thing as a bad time for salads.

A salad, a mixture of raw vegetables, is an excellent source of vitamins, minerals, and antioxidants. Due to its low-calorie content and (usually) low glycemic index, salads made from raw vegetables are recommended for those on a diet or dealing with certain metabolic diseases. However, they are not a cure-all, and even when eaten before bed, they can cause unpleasant ailments.

Dr. Maximilian Schubert points to the high fibre content in raw vegetables and explains the problematic nature of salads. Dietary fibre is an extremely important component of any diet because it positively affects gut health and supports the health of the entire microbiome, but consumed in the evening, it may not be a good solution.

– However, in the evening, this fibre can be harder to digest and may strain the digestive system. This can lead to bloating and discomfort, which could negatively affect your sleep quality – explains Dr. Schubert.

Additionally, fibre, also known as dietary fibre, passes through our digestive system almost undigested. Fibre acts like a broom for our intestines and gives a longer feeling of fullness, but it also means that food stays longer in the digestive system.

– Raw food should therefore not be eaten after 4 p.m. or 5 p.m. at the latest. From late afternoon onwards, you don't have the digestive power to digest these foods properly – adds the expert.

Dr. Schubert points out that it's not just about raw vegetables but also raw fruits, fish, meat, and even nuts, which are also raw if not subjected to any heat treatment. Of course, Dr. Schubert's recommendations do not exclude these products entirely from the diet, only from the dinner menu. In particular, raw fruits, which are sources of sugar, have taken a hit.

– In addition to the fact that it is usually eaten raw, it also contains a lot of fruit sugar (fructose), which can lead to digestive problems such as flatulence and abdominal pain in some people. The high sugar content can also affect blood sugar levels and therefore disturb sleep – says the nutrition specialist.

The specialist based his recommendations on research findings. Studies in the scientific journal Food & Function indicate that raw foods, due to their high fibre content, can cause digestion problems and bloating.

- The journal 'Sleep Medicine Reviews' has also explored the link between food intake and sleep quality, summarising multiple studies that indicate meals difficult to digest in the evening can disrupt sleep.