what does dr. gundry say to eat before bed

Charlotte

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28-02-2025

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Dr. Steven Gundry, a cardiothoracic surgeon and proponent of the lectin-free diet, offers specific dietary advice regarding nighttime eating. His recommendations focus on optimizing digestion, sleep quality, and overall health. This article explores Dr. Gundry's suggestions for what to eat—and more importantly, what to avoid—before hitting the hay.

Understanding Dr. Gundry's Approach to Nighttime Eating

Dr. Gundry emphasizes the importance of considering how food affects your gut microbiome and its impact on sleep. He advocates for a gut-friendly approach that minimizes inflammation and promotes restful sleep. This means prioritizing certain foods and avoiding others that might interfere with your body's natural nighttime processes.

The Importance of Gut Health for Sleep

A healthy gut microbiome is crucial for producing serotonin and melatonin, hormones essential for regulating mood and sleep. Dietary choices directly influence the balance of your gut bacteria, so choosing foods that nourish beneficial bacteria is key to a good night's sleep.

Foods Dr. Gundry Recommends Eating Before Bed (In Moderation)

While Dr. Gundry doesn't promote large meals before bed, he suggests certain foods may be beneficial in small quantities:

• Bone Broth: Rich in collagen and glycine, bone broth can promote relaxation and improved sleep. A small cup of warm bone broth before bed can be soothing.

• Fatty Fish (In Moderation): Salmon and other fatty fish are rich in omega-3 fatty acids, which have anti-inflammatory properties and may improve sleep quality. However, large portions should be avoided close to bedtime.

• Olive Oil: A small amount of olive oil, perhaps drizzled on a salad, offers healthy fats that can contribute to satiety without heavily burdening digestion.

Foods Dr. Gundry Recommends Avoiding Before Bed

Dr. Gundry strongly advises against consuming several types of food before sleep, due to their potential to disrupt digestion and sleep quality:

• Lectins: Dr. Gundry's diet emphasizes avoiding lectins, proteins found in many plants that can trigger inflammation. Foods high in lectins like nightshades (tomatoes, potatoes, peppers), grains, and legumes should be avoided, especially in the evening. Their inflammatory effects can disrupt sleep.

• Sugar and Processed Foods: These foods can spike blood sugar, leading to energy crashes and poor sleep quality. The resulting hormonal fluctuations interfere with restorative sleep.

• Large Meals: Overeating before bed strains your digestive system and can cause discomfort, heartburn, and interrupted sleep. Digestion requires energy, and a large meal right before bed diverts resources away from other crucial nighttime processes.

• Alcohol: While it may initially promote drowsiness, alcohol disrupts sleep cycles later in the night, resulting in less restorative sleep.

• Caffeine: Even a small amount of caffeine consumed close to bedtime can interfere with sleep onset and quality.

What to Eat Before Bed: A Summary According to Dr. Gundry

The key takeaway from Dr. Gundry's perspective is moderation and mindful eating. Small, easily digestible, and nutrient-dense foods that support gut health are preferable to large meals or those high in lectins, sugar, or processed ingredients. Prioritizing sleep hygiene, including consistent sleep schedules and a relaxing bedtime routine, complements a healthy diet for optimal rest and overall well-being.

Disclaimer: This information is for educational purposes only and should not be considered medical advice. Always consult with your healthcare provider before making significant dietary changes, particularly if you have any underlying health conditions. This is not an exhaustive list, and individual reactions to food can vary.