Your whole body can’t thrive if your gut health is off track, which is why taking measures to keep your gut healthy and happy is essential when it comes to your overall wellness. Unfortunately, that may mean breaking some of your favorite (and most stubborn) habits–including one that may be part of your nightly ritual. As it turns out, indulging in sugary desserts (especially ones like these) before bed could take a serious toll on your digestive health.
To learn more about the effects of sugar on your gut and why it may be best to ditch the desserts (or at least stick to healthier options), we spoke to Registered Dietitian Jesse Feder from My Chron’s and Colitis Team. He told us that sweets can create an imbalance in your gut and lead to a range of issues. Find all of his expert insight below!
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Sweets before bed
According to Feder, "having dessert or something sweet before bed is one common mistake that a lot of people do. Desserts and sweets are typically loaded with sugar. High amounts of sugar can actually damage and kill off the healthy gut bacteria in our bodies and encourage bad bacterial growth." The digestive system contains both good and bad bacteria, and the balance between the two is important for overall health. When we eat sugary foods, the bad bacteria in the gut can thrive and grow, leading to an imbalance in the gut microbiome. This can lead to a range of issues, including inflammation, digestive problems, and an increased risk of chronic diseases.
Sugar can also disrupt the natural process of digestion. When we eat a meal, the body releases digestive enzymes to help break down the food and absorb the nutrients. However, when we eat sugar before bed, these enzymes are not able to work as effectively, leading to incomplete digestion and an increased risk of bloating, gas, and other digestive issues.
Consuming sugar before bed can also disrupt sleep, which can take a serious toll on your gut health over time–because as it turns out, rest is essential for a healthy digestive system. Sugar can cause a temporary boost in energy, but it can also lead to a crash in blood sugar levels. This can cause irritability, difficulty falling asleep, and poor sleep quality. Additionally, the release of insulin in response to high sugar intake can also interfere with the production of the sleep hormone melatonin, further disrupting sleep (and your gut).
It’s probably no surprise that eating sugar before bed can also contribute to weight gain. When we eat sugar, our bodies release the hormone insulin to help regulate blood sugar levels. Insulin helps to transport sugar from the bloodstream into cells to be used for energy. However, when we consume too much sugar, the cells can become overloaded with sugar and begin to store it as fat. Consuming sugar before bed, when we are not as active and using energy, can increase the likelihood that this excess sugar will be stored as fat, leading to weight gain.
Healthy alternatives
Luckily, there are some simple steps that you can take to reduce your intake of sugar before bed and improve your gut health. “The first thing is to make sure your dinner is packed with fiber and protein,” Feder suggests. “This will keep you satiated for much longer periods of time and help reduce cravings. You will be able to go to bed without having to feel hungry.” But if you still find yourself with a sweet tooth, you can simply opt for healthier treats. “If you still are hungry at night, have either a small bowl of fruit with some granola, or a fiber loaded snack such as oatmeal,” he suggests. “Fruit sugar, also known as fructose, does not have the same effect on our gut as processed sugar does. Additionally, fruit provides you with fiber and nutrients that can help you feel satisfied and maintain gut health. Slow digesting carbohydrates such as oatmeal is another great option as it is loaded with fiber that is also healthy for the gut and will keep you satiated through the night.” Fantastic!
The bottom line
Overall, consuming sweets or dessert before bed is never a great idea for your health, and this common nighttime habit can be especially detrimental to your gut health. It can lead to an imbalance of bacteria in the gut, disrupt the natural process of digestion, interfere with sleep, and contribute to weight gain. But by making simple changes to your diet, like reducing your intake of sugar and opting for healthier snack options, you can improve your gut health and overall well-being.
