what does dr gundry say to eat before bed

3 min read 10-12-2024

what does dr gundry say to eat before bed

Dr. Steven Gundry, a cardiothoracic surgeon and proponent of the lectin-free diet, offers specific dietary advice for optimizing nighttime health. His recommendations focus on promoting restful sleep and supporting the body's natural restorative processes while you sleep. This article explores what Dr. Gundry suggests eating (and avoiding) before bedtime to achieve these goals.

Understanding Dr. Gundry's Approach to Nighttime Eating

Dr. Gundry emphasizes the importance of digestive health and its impact on sleep quality. He believes that consuming certain foods before bed can disrupt the digestive system, leading to poor sleep, inflammation, and weight gain. Conversely, choosing the right foods can promote relaxation and improve sleep quality. His advice centers around minimizing the load on your digestive system before sleep.

What Dr. Gundry Recommends Eating Before Bed

Dr. Gundry doesn't prescribe a specific "before-bed meal" as much as he outlines principles for healthy nighttime eating. He advocates for:

Lightweight and Easily Digestible Foods:

Small portions of easily digestible protein: A small serving of grilled fish, chicken breast, or a plant-based protein like tofu can help stabilize blood sugar levels and prevent hunger pangs without overwhelming your digestive system. Avoid heavy, fatty proteins before bed.
Leafy green vegetables: These are nutrient-rich and generally easy to digest. A small salad with a light vinaigrette can be a good option.
Bone broth: This is rich in minerals and collagen, which may support gut health. It's generally light on the digestive system.

Foods to Support Relaxation and Sleep:

Tart cherry juice: Contains melatonin and other compounds known to promote sleep. A small glass may be beneficial.
Chamomile tea: This herbal tea is widely known for its calming properties and can promote relaxation before bed. Avoid adding sugar or honey.

Foods Dr. Gundry Recommends Avoiding Before Bed

Dr. Gundry strongly cautions against consuming certain foods before sleep, as they can negatively impact your digestive system and sleep quality. This includes:

High-Lectin Foods: Dr. Gundry is a strong advocate for limiting lectins in the diet. These proteins, found in many plant foods, can trigger inflammation and digestive distress. He advises avoiding high-lectin foods like nightshades (tomatoes, potatoes, peppers), legumes (beans, lentils), and grains close to bedtime.
Processed Foods and Sugary Snacks: These foods are often highly inflammatory and can disrupt blood sugar levels, leading to poor sleep and weight gain. Avoid them entirely, especially close to bedtime.
Large Meals: Eating a large meal before bed puts extra strain on your digestive system, interfering with restful sleep.
Alcohol: While it may initially make you feel sleepy, alcohol disrupts sleep cycles later in the night, leading to poorer quality sleep.
Caffeine: This stimulant can interfere with your ability to fall asleep and stay asleep. Avoid caffeine in the afternoon and evening.

What to Eat for a Better Night's Sleep Based on Dr. Gundry's Principles

Instead of focusing on specific foods, Dr. Gundry emphasizes eating a balanced and healthy diet throughout the day. This approach aims to minimize nighttime digestive upset and prioritize nutrient intake for optimal health and sleep. The key is to eat a light, easily digestible dinner several hours before bedtime, focusing on nutrient-rich, low-lectin options.

Remember to listen to your body. What works for one person might not work for another. Experiment with different foods and timings to find the best strategy for optimizing your nighttime digestion and sleep quality.

Disclaimer:

This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, especially if you have underlying health conditions. Dr. Gundry's dietary recommendations should be considered within the context of your individual health needs and preferences.