Evening fruit caution: What to avoid for better sleep
Fruits are a healthy addition to the diet, but some should be consumed with restrictions, especially in the evening when our body begins to prepare for sleep.
A long-standing myth is that fruits should not be eaten after 5 PM. Although 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 important to choose the right time for consumption. As bedtime approaches, it's best to avoid a fruit snack.
Avoid these fruits
Some fruits, aside from containing sugars, have a high water content, leading to frequent bathroom visits that can disrupt sleep. People with sensitive stomachs might experience discomfort due to gas and bloating caused by sugar fermentation in the digestive tract. For these reasons, it's advisable to avoid fruits like watermelons, bananas, grapes, melons, and canned, syrupy, or dried fruits in the evening. Canned, syrupy, and dried fruits often contain additional sugar and preservatives. Consuming them at night can cause digestive issues and sleep disturbances.
Fruits before bed
Fortunately, some fruits 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 fiber. 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. Its properties speed up metabolism, reduce appetite, and provide 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 have antioxidant properties that positively affect mood.
Why choose the right fruits for the evening?
Choosing the right fruits for the evening is important for sleep quality and overall well-being. Fruits with a high glycemic index can cause fluctuations in blood sugar levels, affecting sleep quality. Conversely, 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. This way, we avoid overloading the digestive system before sleep.
- Slicing: Fruits are best eaten cut into thin slices. This facilitates digestion and allows you to enjoy the taste.
- Slowly: Eating fruits slowly allows the body to digest them better and absorb the nutrients they contain.
