what does dr gundry say to eat before bed

ELiv 2025

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06-03-2025

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

Dr. Steven Gundry, a cardiothoracic surgeon and author of numerous bestselling books on diet and health, emphasizes the importance of mindful eating, especially in the hours leading up to sleep. His recommendations center around optimizing digestion and minimizing inflammation to promote restful sleep and overall well-being. What you eat before bed directly impacts your sleep quality and your body's ability to repair and rejuvenate itself overnight. This article explores Dr. Gundry's advice on pre-sleep nutrition.

H2: Understanding the Importance of Pre-Sleep Nutrition

Dr. Gundry highlights the critical role gut health plays in overall health. Poor digestion and inflammation can disrupt sleep and contribute to various health problems. Therefore, choosing the right foods before bed can significantly impact your sleep quality and long-term health. He emphasizes that what we consume affects not only our immediate digestion but also our body's ability to heal and regenerate during sleep.

H2: Foods Dr. Gundry Recommends for Pre-Sleep Consumption:

Dr. Gundry doesn't advocate for large meals before bed. Instead, he suggests focusing on easily digestible foods that won't strain your digestive system during sleep. These include:

• Bone Broth: Rich in collagen and glycine, bone broth aids in gut repair and promotes relaxation. A warm cup before bed can be soothing.
• Herbal Tea: Chamomile, valerian root, and lavender tea are known for their calming properties and can help you unwind before sleep. Avoid teas with caffeine.
• Small Portion of Easily Digestible Protein: A small amount of easily digested protein, like a few ounces of grilled fish or a small portion of chicken breast, can help stabilize blood sugar levels and prevent nighttime hunger pangs. However, avoid red meat close to bedtime as it can be harder to digest.
• Small Amount of Healthy Fats: A small amount of healthy fats, such as a small avocado or a few olives, can also help stabilize blood sugar and promote satiety. Avoid large amounts of fats close to sleep.

H2: Foods to Avoid Before Bed According to Dr. Gundry:

Dr. Gundry strongly advises against certain foods before bed, as they can disrupt sleep and contribute to inflammation. These include:

• Sugary Foods and Drinks: These cause blood sugar spikes and crashes, disrupting sleep. They can also lead to increased inflammation.
• Processed Foods: These are often high in unhealthy fats, sugar, and additives, which can negatively impact digestion and sleep quality.
• Alcohol: While it might initially make you feel sleepy, alcohol disrupts your sleep cycle later in the night, leading to poor-quality rest.
• Caffeine: Caffeine is a stimulant and should be avoided several hours before bedtime to ensure restful sleep.
• Large Meals: Heavy meals close to bedtime can cause indigestion, heartburn, and disrupt your sleep. Your digestive system needs time to process food before sleep.
• Legumes: While legumes are generally healthy, they can be difficult for some people to digest, potentially causing discomfort at night. Consider consuming them earlier in the day.
• Nightshades: Dr. Gundry often cautions against nightshade vegetables like tomatoes, potatoes, and eggplant, especially for individuals sensitive to them, as they can contribute to inflammation.

H2: Timing is Key: The Optimal Window for Eating Before Bed

Dr. Gundry doesn’t prescribe a specific time, but generally suggests finishing your last meal at least 2-3 hours before bedtime. This allows sufficient time for digestion to commence and minimize discomfort or indigestion during sleep.

H2: Beyond Food: Dr. Gundry's Holistic Approach to Better Sleep

Dr. Gundry's advice goes beyond diet alone. He emphasizes the importance of a consistent sleep schedule, stress management techniques, and a comfortable sleep environment. These factors all play a role in achieving restorative sleep.

H2: Conclusion: Optimizing Your Pre-Sleep Routine for Better Sleep

Following Dr. Gundry's dietary guidelines, combined with other healthy sleep habits, can significantly improve your sleep quality. Remember that his recommendations are a guideline, and individual responses may vary. If you have any underlying health conditions, it's always best to consult with your physician or a registered dietitian for personalized advice before making significant dietary changes. By prioritizing what you consume before sleep, you invest in better rest and contribute to your overall well-being. Remember, mindful eating is not just about what you eat but also when you eat.