According to the Centers for Disease Control and Prevention (CDC), fiber is crucial for health and well-being. It helps fill you up, reducing the likelihood of overindulging in unhealthy foods. Therefore, it’s not surprising that fiber assists in maintaining blood sugar and cholesterol levels. Additionally, fiber can support digestive health and offer protection against heart disease, stroke, hypertension, type 2 diabetes, and certain cancers (as noted by The American Journal of Lifestyle Medicine). Unfortunately, even those who believe they consume enough fiber often don’t. While many Americans assume they meet their fiber needs, only 5% actually do.
Increasing your fiber intake might be beneficial, especially if you experience sleep difficulties. A 2016 study published in the Journal of Clinical Sleep Medicine discovered that individuals who consumed sufficient fiber during the day fell asleep more quickly and experienced deeper, higher quality sleep. But what happens if you consume your daily fiber recommendation before bed?
What if you eat fiber right before bed?
Knowing that sufficient fiber can enhance sleep quality, you might consider having a late-night fiber-rich snack to fall asleep faster. However, the effectiveness of this approach is more complex. According to the Mayo Clinic, a late-night snack generally doesn’t improve sleep.
If you do opt for a late-night snack, it should be light. Nutritionist Malina Linkas Malkani, a representative for the Academy of Nutrition and Dietetics, shared with U.S. News and World Report that she prefers a small bowl of high-fiber cereal if hungry before bed. “Eating a light snack that offers a satiating balance of fiber, protein, and fat helps me sleep better and prevents excessive late-night snacking on foods that don’t support my health,” she explains.
Other light snacks rich in fiber include almonds, kiwis, walnuts, and oatmeal. Some research suggests that consuming these foods before bed might enhance sleep quality (according to Healthline). Remember to distribute your fiber intake throughout the day instead of consuming it all before bed. Registered dietitian Jessica Crandall advises Everyday Health that consuming too much fiber in one sitting can cause bloating and cramps, which would not be conducive to good sleep.
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