For years, salad was my go-to dinner choice when I wanted something light and quick. Low in calories and seemingly healthy—until a recent conversation with a nutrition expert changed my perspective.
Dr. Maximilian Schubert, Medical Director at the Mayrlife Medical Health Resort, enlightened me on the potential downsides of consuming raw foods like salad in the evening. According to Dr. Schubert, raw foods, rich in fiber, can be challenging to digest late in the day, putting undue strain on the digestive system.
“Raw foods, including salads, contain significant fiber content that can lead to bloating and discomfort if eaten too close to bedtime,” explains Dr. Schubert. “This digestive strain may also adversely affect sleep quality.”
His advice extends beyond salads to encompass all forms of raw foods, including vegetables, meats, fish, and even nuts if not roasted. The presence of fiber and fructose in fruits further complicates their suitability for evening consumption, potentially disrupting blood sugar levels and exacerbating digestive issues.
To optimize digestion and promote better sleep, Dr. Schubert recommends avoiding raw foods after late afternoon, preferably after 4 p.m. or 5 p.m. This guideline applies universally, irrespective of individual bedtime routines.
Citing research from sources like Food & Function and Gut, Dr. Schubert underscores the digestive challenges posed by raw food diets, noting their potential to alter intestinal flora and trigger digestive discomfort.
“In contrast, lightly cooked or steamed vegetables are easier to digest and thus preferable for evening meals,” advises Dr. Schubert. He suggests incorporating steamed vegetables, light soups, and easily digestible proteins such as fish or chicken into evening meals to support optimal digestion and overall health.
While salad and raw foods remain nutritious choices throughout the day, Dr. Schubert’s insights highlight the importance of timing and preparation methods in optimizing digestive health, particularly in the evening hours.