what does dr. gundry say to eat before bed

3 min read 09-03-2025

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 regarding pre-sleep eating habits. He emphasizes the importance of optimizing digestion and blood sugar levels for a restful night's sleep. This article explores Dr. Gundry's recommendations for what to eat—and, more importantly, what to avoid—before hitting the hay.

Why Pre-Sleep Eating Matters According to Dr. Gundry

Dr. Gundry stresses that the timing of your meals significantly impacts your sleep quality. Indigestion and blood sugar spikes can disrupt sleep cycles, leading to restlessness and poor sleep. He advocates for a light, easily digestible meal several hours before bedtime. This allows your body to fully process the food before you lie down.

What Dr. Gundry Recommends Eating Before Bed

Dr. Gundry doesn't prescribe one specific meal. Instead, he focuses on food types that promote healthy digestion and blood sugar regulation. Here's a summary of his general guidelines:

Prioritize Low-Lectin, Easily Digestible Foods

Small Portion of Protein: A small serving of easily digestible protein, such as grilled fish, chicken breast, or a small amount of grass-fed beef, can help regulate blood sugar and promote satiety without overwhelming your digestive system.
Healthy Fats: A small amount of healthy fats, such as avocado or olive oil, can promote satiety and support hormone production. However, avoid large quantities of fat close to bedtime, as they can take longer to digest.
Non-Starchy Vegetables: Steamed or lightly sautéed non-starchy vegetables, like spinach, asparagus, or broccoli, are excellent choices. They are nutrient-rich and low in carbohydrates, helping to avoid blood sugar spikes.
Bone Broth: This nutrient-rich broth is gentle on the digestive system and provides essential minerals.

Sample Pre-Sleep Meal Ideas (According to Gundry Principles):

A small bowl of bone broth with a side of steamed spinach.
A few ounces of grilled chicken breast with a small portion of avocado.
A small salad with olive oil and vinegar dressing (avoid lectin-rich ingredients like tomatoes or legumes).

Foods to Absolutely Avoid Before Bedtime (According to Dr. Gundry)

Dr. Gundry strongly advises against consuming certain foods before bed due to their potential to disrupt sleep. These include:

High-Lectin Foods: Dr. Gundry's work emphasizes avoiding lectins, which he believes can trigger inflammation and digestive issues. This includes many legumes, grains, nightshade vegetables (tomatoes, potatoes, peppers), and certain nuts and seeds.
Processed Foods: These are often high in sugar, unhealthy fats, and additives that can negatively impact sleep.
Sugary Foods and Drinks: These lead to blood sugar spikes and crashes, resulting in poor sleep quality.
Alcohol: While it might initially make you drowsy, alcohol disrupts sleep cycles in the later stages of the night, leaving you feeling unrefreshed.
Large Meals: Overeating before bed puts a strain on your digestive system and can lead to indigestion and discomfort, preventing restful sleep.

What to Drink Before Bed (According to Dr. Gundry)

Dr. Gundry generally recommends avoiding sugary drinks before bed. However, a warm cup of herbal tea (without added sugar) might be a suitable choice for some individuals. Always avoid caffeinated beverages close to bedtime.

When to Eat Your Last Meal?

Dr. Gundry doesn't provide a specific timeframe. However, the general recommendation is to finish eating at least 2-3 hours before bedtime. This allows ample time for digestion and prevents nighttime indigestion.

Conclusion: Prioritize Digestion and Blood Sugar Regulation for Better Sleep

Dr. Gundry's advice on pre-sleep eating emphasizes the importance of choosing nutrient-dense, easily digestible foods. By avoiding high-lectin foods, processed foods, sugary items, alcohol, and large meals close to bedtime, you can improve your digestion, stabilize your blood sugar, and promote a more restful and restorative night's sleep. Remember to always consult your doctor or a registered dietitian for personalized dietary advice.