Evening dietary choices are closely linked to sleep quality. Eating heavy, fatty, caffeinated, or indigestible foods can lead to restlessness. Conversely, prioritizing fiber-rich and magnesium-rich dishes contributes to improved sleep.

Supports gut health

According to WebMD, the gut and brain are interconnected through the gut-brain axis, a network of nerves, hormones, and immune signals facilitating communication between the two organs. Gut bacteria ferment fiber, producing short-chain fatty acids that can influence brain activity and sleep regulation. A healthy gut microbiome also correlates with circadian rhythm and sleep quality.

Fiber-rich green vegetables are good for digestion. Photo: Anh Chi

Stabilizes blood sugar levels

Nighttime blood sugar fluctuations are a common cause of sleep disturbances, particularly for individuals with type 2 diabetes and blood sugar issues. Sudden increases or decreases in blood sugar can cause a rapid heartbeat, thirst, frequent urination, making it difficult to fall asleep or leading to multiple awakenings to use the restroom.

Fiber is not absorbed by the body but passes through the intestines, thus preventing sudden blood sugar spikes unlike other carbohydrates. Fiber-rich foods typically have a low glycemic index, minimizing their impact on blood sugar levels in the evening.

Reduces inflammation

Lack of sleep correlates with chronic inflammation, a prolonged immune response. A diet high in fiber can help reduce inflammation. Fiber supports the integrity of the intestinal mucosal barrier, limiting potentially inflammatory substances from passing through the gut wall. Simultaneously, gut bacteria ferment fiber to produce short-chain fatty acids such as acetate, propionate, and butyrate, which play a role in immune regulation and inflammatory responses, according to Everyday Health.

Supports sleep-regulating hormones

A fiber-rich diet can support gut health and influence the metabolism of tryptophan, an amino acid essential for the body to produce serotonin and melatonin. Melatonin helps regulate the circadian rhythm, aiding the body in recognizing when it is time to sleep.

The gut microbiome uses fiber to create compounds that can affect tryptophan metabolism and inflammatory responses. The precise connection between fiber, the microbiome, and sleep still requires further research.

Individuals should incorporate fiber from whole grains, green vegetables, legumes, and fruits throughout the day. Increase fiber intake gradually and drink sufficient water to prevent bloating or constipation.

By Anh Chi