what does dr gundry say to eat before bed

Breiz Heurope

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10-03-2025

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

Meta Description: Discover Dr. Gundry's nighttime eating recommendations! Learn what foods promote healthy sleep and digestion, and which ones to avoid before bed for optimal health. This guide explores his advice on pre-sleep nutrition for better rest and weight management. We'll delve into specific foods, timing, and the science behind his recommendations.

Dr. Steven Gundry, a cardiothoracic surgeon and proponent of the lectin-free diet, offers specific advice on what to eat—and more importantly, what not to eat—before bed. His recommendations center around optimizing digestion, promoting restful sleep, and avoiding potential metabolic disruptions. Understanding his approach can significantly impact your sleep quality and overall well-being.

Foods to Enjoy Before Bed (According to Dr. Gundry's Principles):

Dr. Gundry doesn't prescribe a strict "before-bed" menu, but his dietary philosophy provides guidelines. The emphasis is on easily digestible, low-lectin foods that won't interfere with sleep. This often translates to:

1. Bone Broth: A warm cup of bone broth is a favorite pre-sleep recommendation among many health experts, including those aligned with Dr. Gundry's philosophies. It's rich in collagen and minerals, promoting gut health and providing a comforting warmth. Avoid adding high-lectin vegetables like tomatoes or potatoes.

2. Small Portion of Easily Digestible Protein: A small amount of easily digestible protein, such as a few ounces of grilled fish or a small serving of chicken breast, can help stabilize blood sugar and prevent hunger pangs during the night. Opt for lean proteins low in fat and lectins.

3. Low-Lectin Vegetables: Certain vegetables are considered low-lectin and gentler on the digestive system. Small portions of cooked leafy greens like spinach or kale could be suitable. Always prioritize organic options to minimize lectin exposure. Note: Dr. Gundry strongly advises against eating most nightshade vegetables (like tomatoes, potatoes, eggplant) before bed.

4. Fatty Acids (In Moderation): A small amount of healthy fats, like those found in avocados or nuts (in small quantities and depending on individual tolerance), can be beneficial for satiety and hormone regulation. However, overindulgence in fats before bed can hinder digestion.

Foods to AVOID Before Bed:

Dr. Gundry emphasizes avoiding certain foods close to bedtime because of their potential to disrupt sleep and digestion:

1. High-Lectin Foods: Dr. Gundry's focus on minimizing lectins is paramount. Lectins, found in many common foods, can trigger inflammation and digestive issues, potentially leading to poor sleep. Foods to avoid include legumes (beans, lentils, peas), grains (wheat, corn, rice), and many nightshade vegetables.

2. Sugary Foods and Drinks: Sugary foods and drinks spike blood sugar, leading to energy crashes and disrupted sleep. This includes desserts, processed foods, and sugary beverages.

3. Acidic Foods: Highly acidic foods like citrus fruits or tomatoes can cause heartburn and digestive discomfort, interfering with sleep quality.

4. Large Meals: Eating large meals before bed overloads the digestive system, potentially causing indigestion, heartburn, and difficulty falling asleep.

Timing is Key:

Dr. Gundry doesn't specify a hard and fast cutoff time. The focus is on allowing ample time for digestion before sleep. Aim for at least 2-3 hours between your last meal and bedtime.

The Science Behind Dr. Gundry's Recommendations:

Dr. Gundry's recommendations are grounded in the understanding of how food impacts digestion, inflammation, and sleep cycles. Minimizing lectin intake reduces inflammation, which can improve sleep quality. Avoiding large meals and sugary foods prevents blood sugar spikes and energy crashes, promoting restful sleep. Prioritizing easily digestible foods prevents digestive distress overnight.

Disclaimer: This article summarizes general dietary advice based on Dr. Gundry's principles. It is not a substitute for personalized medical advice. Consult with your healthcare provider or a registered dietitian before making significant dietary changes, particularly if you have any underlying health conditions. Individual tolerances to various foods vary significantly.