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what does dr gundry say to eat before bed

what does dr gundry say to eat before bed

3 min read 05-02-2025
what does dr gundry say to eat before bed

What Does Dr. Gundry Say to Eat (and Not Eat) Before Bed?

Dr. Steven Gundry, a cardiothoracic surgeon and proponent of the lectin-free diet, offers specific dietary advice regarding pre-sleep eating. His recommendations aim to optimize digestion, sleep quality, and overall health. He emphasizes avoiding certain foods while suggesting others to promote a restful night. This article will detail Dr. Gundry's perspective on pre-sleep nutrition.

Foods to Avoid Before Bed According to Dr. Gundry

Dr. Gundry strongly advises against consuming certain foods close to bedtime. These foods can disrupt sleep and negatively impact your digestive system. Here's his breakdown:

  • High-Lectin Foods: Dr. Gundry is a vocal critic of lectins, which he believes can trigger inflammation throughout the body. Many common foods are high in lectins, including nightshades (tomatoes, potatoes, peppers), legumes (beans, lentils), and grains (wheat, corn). Consuming these close to sleep could lead to digestive discomfort and interfere with sleep quality.

  • Sugary Foods and Drinks: Sugary foods and drinks cause blood sugar spikes followed by crashes. This can disrupt sleep patterns and leave you feeling sluggish in the morning. Avoid sweets, processed foods, and sugary drinks before bed.

  • Alcohol: While some might find alcohol relaxing, it significantly disrupts sleep architecture later in the night, leading to less restful and restorative sleep. Dr. Gundry recommends avoiding alcohol completely, or at least several hours before bed.

  • Caffeine: Caffeine, even in small amounts, can interfere with sleep. It's best to avoid coffee, tea, soda, and chocolate several hours before bedtime.

Foods Dr. Gundry Recommends for Better Sleep

Instead of the foods above, Dr. Gundry suggests incorporating these into your pre-sleep routine to aid digestion and promote better sleep:

  • Bone Broth: This nutrient-rich broth is easy to digest and can help soothe the digestive system before bed. It's packed with collagen, which supports healthy joints and gut function.

  • Fatty Fish: Certain fatty fish, like salmon, are rich in omega-3 fatty acids, known to support brain health and potentially improve sleep. However, keep portion size moderate to avoid digestive upset.

  • Small Portion of Easily Digestible Protein: A small amount of easily digestible protein, such as a few ounces of grilled chicken or fish, can help stabilize blood sugar and prevent nighttime hunger.

  • Vegetables (Low-Lectin Options): Some vegetables are lower in lectins than others. Consider incorporating leafy greens, asparagus, zucchini, or bell peppers (in moderation) if you choose to have a small vegetable snack before bed. Always prioritize low-lectin varieties.

Important Note: Dr. Gundry's dietary recommendations are based on his own research and interpretations. Always consult with your own healthcare provider before making significant dietary changes.

How to Optimize Your Pre-Sleep Routine for Better Sleep

Beyond what you eat, other factors influence sleep quality:

  • Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body's natural sleep-wake cycle.
  • Create a Relaxing Bedtime Routine: Wind down an hour or two before bed. Take a warm bath, read a book, or practice relaxation techniques like meditation or deep breathing.
  • Optimize Your Sleep Environment: Make sure your bedroom is dark, quiet, and cool for optimal sleep.

What to Eat Before Bed: A Summary Based on Dr. Gundry's Principles

In short, Dr. Gundry advises focusing on easily digestible, low-lectin foods if you choose to eat before bed. Small portions of protein and bone broth are better options than high-lectin, sugary, caffeinated, or alcoholic choices. Always prioritize a consistent sleep schedule and create a relaxing bedtime routine to maximize your sleep quality. Remember, individual responses to food vary, so pay attention to how your body reacts to different pre-sleep snacks. If you experience digestive discomfort or sleep disturbances, adjust your pre-sleep eating habits accordingly.

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