When it comes to good nutrition, what you’re snacking on in the evening is every bit as important as the make-up of your breakfast, lunch and dinner. The key, experts say, is to choose foods that support the body during sleep and rest by promoting healthy digestion. Eating mindfully in this way before you sleep can have positive effects on your satiety, overall wellbeing and the quality of your sleep.
To save you some time, we’ve cherry-picked a list of foods high in fibre and protein, that can help to support your metabolism and nourish your body and brain.
1. Greek yoghurt
Greek yoghurt is an excellent food to eat before bed because of its high-quality protein content. The protein helps with muscle repair overnight, while the probiotics in yoghurt promote good gut health. Its calcium content is also helpful for regulating metabolism and reducing levels of cortisol – also known as the stress hormone. Opting for low-fat, unsweetened Greek yoghurt allows you to reap these benefits fully.
2. Avocado
Avocado is a superfood that provides a good amount of healthy fats, fibre and antioxidants. The monounsaturated fats in avocado help with keeping blood sugar stable and boosting metabolism. In addition, avocados contain a good amount of magnesium, which has a calming effect on the body and can promote quality, restorative sleep. Eating a small portion before bed is ideal for promoting feelings of satiety.
3. Nuts
Almonds, walnuts and hazelnuts are all rich in healthy fats, fibre and protein. These nutrients work together to keep your metabolism active during the night, helping your body to efficiently use energy to recover and repair while you sleep. Almonds, in particular, are an excellent source of magnesium, which promotes muscle relaxation and can improve sleep quality. A small portion (about 30g) is sufficient.
4. Cottage cheese
Cottage cheese is an excellent source of casein, a slow-release protein that provides the body with a steady supply of amino acids throughout the night. Eating cottage cheese before bed helps stimulate muscle protein synthesis, which can help support a healthy metabolism. In addition, casein is known to promote satiety, thus helping to stave off nighttime hunger and reduce the urge to snack between meals. Combine with a little honey or fresh fruit to offset the sour tang.
5. Chia seeds
Chia seeds are rich in fibre, protein and omega-3 fatty acids, which promote cardiovascular wellness and healthy metabolic function. These seeds, which absorb a lot of water, can help to promote a feeling of satiety before bed. Chia seeds are also an excellent ally for intestinal health, as they improve digestion. A serving of chia seeds mixed with a spoonful of yoghurt can be a great choice for a nutritious pre-sleep snack.
6. Lemon and ginger herbal tea
A lemon and ginger herbal tea is a great choice to help boost digestion and metabolism before bedtime. Ginger is known for its thermogenic properties, which stimulate heat production in the body. In addition, ginger can improve digestion, reduce abdominal bloating and help to reduce inflammation. Lemon, which is rich in vitamin C, has diuretic effects and promotes the elimination of toxins, while the acidity stimulates the digestive system. Drinking a cup of this herbal tea before bed can therefore support metabolism and improve sleep quality.
7. Apples
Apples are an excellent choice of nutritious evening snack, as the fibre helps to keep blood sugar stable, preventing insulin spikes. In addition, apples are rich in pectin, a type of fibre that helps increase satiety and aids digestion.
