Choosing the right fruits for better sleep quality
Fruits are a healthy addition to the diet, but not all of them should be consumed without restrictions. This is particularly true in the evening, as our body prepares for sleep.
A long-standing myth asserts that fruits should not be eaten after 5 PM. While nutritionists have been challenging this statement for years, many still only eat fruits in the morning. However, this does not imply that one can indulge in them without limits. Fruits are primarily rich in sugar, which, in excess, can be harmful to the body. It is also important to consider the timing. As it nears bedtime, it is better to avoid a fruit snack in the evening.
Avoid these fruits
Some fruits, in addition to sugars, have a high water content, which can lead to more frequent trips to the bathroom, disrupting sleep. People with sensitive stomachs might experience discomfort, such as gas and bloating, due to sugar fermentation in the digestive tract. Therefore, avoiding fruits like watermelons, bananas, grapes, melons and canned, syrupy, or dried fruits in the evening is advisable. Canned, syrupy, and dried fruits often contain added sugar and preservatives, which can cause digestive issues and sleep disturbances when consumed in the evening.
Fruits before bed
Fortunately, some fruits can be eaten in the evening without worrying about disturbing sleep:
- Sweet and sour apples: While they might not be the most convenient choice, their sweet and tart varieties are acceptable. These apples do not contain much sugar and help satisfy hunger without creating heaviness, promoting better sleep.
- Kiwi: Kiwi is one of the most nutritious fruits, rich in vitamin C, potassium, copper, and fibre. Its L-carnitine content supports metabolism, reduces excess water in the body, and helps with swelling.
- Grapefruit: Often referred to as a superfood, grapefruit speeds up metabolism, reduces appetite, and provides a feeling of fullness, making it a suitable substitute for a heavy meal.
- Mango: Although mango is rich in carbohydrates, it can be consumed in small quantities in the evening. It helps lower cholesterol levels and speeds up metabolism.
- Plums: Thanks to their pectins, plums regulate digestion. They 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 crucial for sleep quality and overall well-being. Fruits with a high glycaemic index can cause fluctuations in blood sugar levels, affecting sleep quality. Additionally, fruits with diuretic properties can lead to frequent trips to the bathroom.
To ensure that fruits are easy to digest and do not disrupt sleep, consider the following guidelines:
- Moderation: Even healthy fruits should be consumed in moderation, especially in the evening. This approach avoids overloading the digestive system before sleep.
- Slicing: Fruits are best eaten when cut into thin slices. This aids digestion and allows you to savour the taste of the fruits.
- Slowly: Eating fruits slowly enables the body to digest them better and absorb the nutrients they provide.
