If you want a good night’s sleep, there are a lot of things to consider. Gut health might not immediately come to mind, but bear with us.
So, optimum sleepy time tends to begin with a few things. You want to get the room temperature right; the consensus is anywhere between 60 and 67 degrees Fahrenheit.
Keeping a consistent sleep schedule is tantamount too. Even considering “Bricking” your phone or sleeping under canvas to wind down properly.
Something that might not be as obvious, but is as equally important to all of the above, is what you’re eating for dinner. As it turns out, your digestion and sleep are closely linked.
Sports dietitian Roxana Ehsani, MS, RD, explains that the right foods will help you feel good after dinner and prevent you from feeling too full and interrupting your sleep later in the evening. “Dinner sets the stage for your gut’s overnight repair and rest cycle,” agrees Real Nutrition founder Amy Shapiro, RD.
“Over time, thoughtful dinners contribute to a more resilient, diverse microbiome and reduced overnight inflammation.” Ingredients to look for (and avoid) Just like any other meal, you’ll want to focus on fiber: think fruits, veggies, whole-grains, legumes, nuts, and seeds. “This will allow gut bacteria to flourish and stay healthy,” says Ehsani.
“Fiber-rich foods also prevent constipation, which can prevent gastrointestinal distress, or abdominal cramping, pain, or discomfort.” Probiotics such as fermented foods (sauerkraut, kimchi, miso, yogurt, and kefir are great examples) and anti-inflammatory foods are also a good idea to help support your gut. A mix of fiber-rich vegetables, fermented foods, and lean proteins paired with healthy fats is important here.
Best foods for dinner Since dinner is typically the last meal of the day—and when you sleep, you’re on an extended fast—Shapiro says to look for foods that support digestion winding down rather than ramping up. “That usually looks like cooked, warm, fiber-rich, and moderate portions rather than heavy or very high-fat foods, which can disrupt sleep and digestion overnight,” she says.
“It’s also the meal with the most room for slow-cooked or fermented preparations, since people usually aren’t rushing the way they might at breakfast or lunch.” So, with all that in mind, here are some great food options for dinner to support your gut: Sweet potatoes with sauerkraut Sweet potatoes tick off all the right boxes: tasty, hearty, and rich in nutrients. Where our gut health is concerned, sweet potatoes are packed with fiber (one medium sweet potato alone has four grams of dietary fiber) and studies have shown that eating sweet potatoes regularly may help improve constipation and regulate our blood sugar and blood pressure levels.
There are even early studies, as Ehsani points out, that shows that sweet potatoes may contain a compound that can help strengthen your gut’s protective lining. She adds they also contain resistant starches that can feed the good gut bacteria.
A versatile veggie, she calls this food option a “blank canvas” where you can go sweet or savory, roast, bake, grill, or air-fry, and add them to a variety of different meals. Shapiro adds that fermented foods like sauerkraut and kimchi make for a great side or topping on foods and it’s an easy way to introduce probiotics.
Add them with your sweet potatoes for a fiber- and probiotic-rich dinner option. Salmon with sautéed broccoli and a miso glaze Fatty fish like salmon and sablefish are rich in omega-3 fatty acids, which are known for their inflammatory properties and, as Ehsani explains, can maintain the integrity of the gut lining.
They are also rich in other nutrients such as protein, vitamin D, and zinc. It’s also an easy dinner to cook that you can pair with an array of veggies.
Shapiro recommends adding another fermented ingredient like a miso glaze to your fish and veggies for probiotic benefit—and delicious flavor. Lentil or bone broth soup Especially when temps start to cool, nothing hits like a warm, hearty soup.
Shapiro says a lentil- or bone broth-based soup is easy to digest and is full of fiber and gut-soothing collagen. Cooked leafy greens with quinoa and avocado As opposed to raw veggies, Shapiro says that cooked cruciferous veggies and leafy greens give you fiber that’s more gentle on your digestion and does not overwhelm your gut’s overnight repair process.
Add some quinoa (or farro), which she says offers slow-digesting fiber that can help support steady blood sugar levels through the night. Consider adding something like an avocado, which is a good source of fiber and provides prebiotics to feed the beneficial bacteria in your gut.
For dressing options, Shapiro loves something Kefir-based for added probiotics. Turmeric and ginger-based dishes On top of adding some major flavor to meals, Shapiro says turmeric and ginger can reduce inflammation and support your digestion.
“[It] is especially useful before a long overnight fast,” she says. Try a turmeric curry with chicken thighs or chickpeas or a ginger and garlic based stir fry with shrimp.
Other things to consider When you eat dinner is equally important as what you’re eating in terms of your gut health. Shapiro recommends finishing dinner two to three hours before bed to give your gut plenty of time to begin digestion before you lie down, which she says will support better sleep and reduce reflux.
You might also want to consider eating around the same time every night. “You gut likes a routine,” explains Ehsani.
“It also will influence how well a night of rest you get too.” You’ll also want to consider portion size; Shapiro says that a very large dinner can sit heavily and disrupt the quality of your sleep. Curious about a beauty or wellness trend?
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