Finding the perfect evening fruit: Tips for a restful night's sleep

The long-standing myth is that fruits should not be eaten after 5 PM. While nutritionists have been challenging this statement for years, many people still choose to eat fruits only in the first half of the day. However, this doesn't mean you can indulge in them without limits. Fruits are primarily rich in sugar, which in excess can be harmful. It's also essential to consider the timing. In the evening, as bedtime approaches, it's better to avoid a fruit snack.

Some fruits, besides sugars, have a high water content, which can result in more frequent bathroom visits and disrupt sleep. People with sensitive stomachs may experience discomfort due to gas and bloating caused by sugar fermentation in the digestive tract. Therefore, avoiding fruits like watermelons, bananas, grapes, melons, and canned, syrupy, or dried fruits in the evening is advisable. Canned, syrup, and dried fruits often contain additional sugar and preservatives, which can lead to digestive issues and disturb sleep when consumed in the evening.

Fortunately, there are fruits that can be eaten in the evening without worrying about disturbing sleep:

• Sweet and sour apples: While sweet apples may not be the most convenient choice, their sweet and sour varieties are welcome. These apples do not contain a large amount of sugar and help satisfy hunger without feeling heavy, promoting better sleep.
• Kiwi: Kiwi is one of the most nutritious fruits, rich in vitamin C, potassium, copper, and fibre. Its L-carnitine content supports metabolism, reduces excess water in the body, and helps with swelling.
• Grapefruit: Grapefruit is often referred to as a superfood. Thanks to its properties, it speeds up metabolism, reduces appetite, and provides a feeling of satiety, making it a great substitute for a heavy meal.
• Mango: Although mango is rich in carbohydrates, it can be consumed in small amounts in the evening. It helps lower cholesterol levels and speeds up metabolism.
• Plums: Plums regulate digestion thanks to pectins, eliminate constipation and bloating, and also have antioxidant properties, positively affecting mood.

Choosing the right fruits for the evening is important for the quality of sleep and overall well-being. Fruits with a high glycemic index can cause fluctuations in blood sugar levels, affecting the quality of sleep. On the other hand, fruits with diuretic properties can lead to frequent bathroom visits.

To ensure fruits are easy to digest and do not disrupt sleep, it's worth following a few rules:

• Moderation: Even healthy fruits should be consumed in moderation, especially in the evening, to avoid overloading the digestive system before sleep.
• Slicing: Fruits are best eaten cut into thin slices, which facilitates digestion and allows you to enjoy their taste.
• Slowly: Eating fruits slowly allows the body to better digest them and absorb the nutrients they contain.