Foods to avoid in the evening for a good night’s sleep: our top 10

Dinner… to (finally) eat a balanced diet!

According to the French National Nutrition and Health Program, dinner is the meal that helps rebalance the day’s nutritional intake*. Yes, because all our meals and foods are supposed to provide us with carbohydrates, lipids, proteins and other macro-nutrients, vitamins and minerals. To find out more, you should know that ANSES* regularly submits its recommendations on the supposed intake of our food. So, if at the end of the day, you find you’ve forgotten a vegetable ration for fiber or a drizzle of olive oil for lipids, now’s the time to make up for it! But not just any old way, of course: it’s all a question of dietary diversification and a balanced diet between meals.

What’s more, there are certain foods that should be avoided in the evening… or that shouldn’t be overdone! We’re thinking, for example, of foods that are not easily digestible, that take longer to digest and/or whose components are assimilated more slowly by the body. Because a body in the digestion phase is a body that’s busy and can’t rest. You may find rest, but between cramps, spasms, gas and other acidity, it’s not the restorative rest our bodies appreciate. Also, at night, we expend less energy. So if it appreciates energy foods in the morning or at breakfast, they should be avoided in the evening.

10 foods to avoid in the evening

1. Cold meats

Dry sausage, pork rillettes, lardons, pâtés: all delicious, we agree. But some cold meats can also be salty*! So eating them in the evening increases the risk of getting up to rehydrate at night.

2. Fried foods (too fatty / too salty)

French fries, doughnuts and other deep-fried foods contain high levels of fat, which is difficult for the body to assimilate. So the body works, and doesn’t rest.

3. Foods with too much sugar

Just like dishes that are too salty or too fatty, dishes that are “too” sweet are difficult to digest. And they require our bodies to work, not rest.

4. Red meat

Red meat is rich in protein. And proteins take a long time to digest because they take a long time to assimilate. What’s more, they give us energy when we need it least. Best eaten at lunchtime.

5. Cheeses

Ending a meal with a piece of cheese is a real pleasure… But not always for our bodies! As we’ve seen, some cheeses, due to their composition and manufacturing process, can be rich in fats that are difficult to assimilate.

6. White bread

White bread is rich in carbohydrates (and has a high glycemic index): it gives us energy (quickly)… But we don’t really need it in the evening.

7. Legumes

Broad beans, white beans, chickpeas… are all foods rich in fiber and protein. But they also contain what are known as anti-nutritional factors, i.e. substances that prevent our bodies from taking full advantage of these nutrients and make protein digestion more difficult*.

8. Hot peppers and spicy dishes

Chillies and spicy foods tend to raise our body temperature. However, to go into a state of sleep, our bodies need to lower their temperature. What’s more, this type of diet can lead to stomach inflammation, acidity and acid reflux, which disrupt sleep.

9. Caffeine

It’s no secret that caffeine has a stimulating* effect, which is why we seek it out. Of course, the effects of caffeine consumption on sleep quality depend on the consumer (age, sex, physical condition…). As a general rule, ANSES recommends that pregnant women, children and adolescents, as well as people sensitive to the effects of caffeine, take extra care when consuming it. In the evening, before going to bed, prefer infusions or chicory… two caffeine-free beverages.

10. Alcohol

While we all know that alcohol abuse is not good for our health, it also tends to disrupt our sleep. So avoid it in the evening*.
To sum up, at dinner we avoid hearty meals, and foods that are too fatty, salty and sweet. So, what should we eat? Lean fish, for example, green vegetables, herbal teas and other caffeine-free hot drinks… Choose light, easily digestible, tasty foods! And don’t forget to indulge yourself.

*^PNNS, Plan National Nutrition Santé, A day punctuated by meals.
*National ^Agencyfor Food, Environmental and Occupational Health Safety, ANSES
*Salt ^content(sodium chloride) in foods including cold cuts: https: //ciqual.anses.fr/
^*Aprifel data
*^Caffeineand Health, ANSES
*Alcohol abuse ^isdangerous for your health. Drink in moderation.