If you want a good night’s sleep, there are a lot of things to consider. Gut health might not immediately come to mind, but bear with us.
So, optimum sleepy time tends to begin with a few things. You want to get the room temperature right; the consensus is anywhere between 15 to 19 degrees Celsius. Keeping a consistent sleep schedule is tantamount too. Something that might not be as obvious, but is as equally important to all of the above, is what you’re eating for dinner. As it turns out, your digestion and sleep are closely linked.
Sports dietitian Roxana Ehsani, MS, RD, explains that the right foods will help you feel good after dinner and prevent you from feeling too full and interrupting your sleep later in the evening.
“Dinner sets the stage for your gut’s overnight repair and rest cycle,” agrees Real Nutrition founder Amy Shapiro, RD. “Over time, thoughtful dinners contribute to a more resilient, diverse microbiome and reduced overnight inflammation.”
Ingredients to look for (and avoid)
Just like any other meal, you’ll want to focus on fibre: think fruits, veggies, whole-grains, legumes, nuts and seeds. “This will allow gut bacteria to flourish and stay healthy,” says Ehsani. “Fibre-rich foods also prevent constipation, which can prevent gastrointestinal distress or abdominal cramping, pain or discomfort.”
Probiotics such as fermented foods (sauerkraut, kimchi, miso, yoghurt and kefir are great examples) and anti-inflammatory foods are also a good idea to help support your gut. A mix of fibre-rich vegetables, fermented foods and lean proteins paired with healthy fats is important here.
Best dinner options for gut health
Since dinner is typically the last meal of the day—and when you sleep, you’re on an extended fast—Shapiro says to look for foods that support digestion winding down rather than ramping up. “That usually looks like cooked, warm, fibre-rich and moderate portions rather than heavy or very high-fat foods, which can disrupt sleep and digestion overnight,” she says. “It’s also the meal with the most room for slow-cooked or fermented preparations, since people usually aren’t rushing the way they might at breakfast or lunch.”
So, with all that in mind, here are some of the best dinner options for gut health:
Sweet potatoes with sauerkraut
Sweet potatoes tick off all the right boxes: tasty, hearty and rich in nutrients. Where our gut health is concerned, sweet potatoes are packed with fibre (one medium sweet potato alone has four grams of dietary fibre) and studies have shown that eating sweet potatoes regularly may help improve constipation and regulate our blood sugar and blood pressure levels. There are even early studies, as Ehsani points out, that show that sweet potatoes may contain a compound that can help strengthen your gut’s protective lining. She adds they also contain resistant starches that can feed the good gut bacteria.
A versatile veggie, she calls this food option a “blank canvas” where you can go sweet or savoury, roast, bake, grill or air-fry and add them to a variety of different meals. Shapiro adds that fermented foods like sauerkraut and kimchi make for a great side or topping on foods and it’s an easy way to introduce probiotics. Add them with your sweet potatoes for a fibre- and probiotic-rich dinner option.
Salmon with sautéed broccoli and a miso glaze
Fatty fish like salmon and sablefish are rich in omega-3 fatty acids, which are known for their inflammatory properties and, as Ehsani explains, can maintain the integrity of the gut lining. They are also rich in other nutrients such as protein, vitamin D and zinc. It’s also an easy dinner to cook that you can pair with an array of veggies. Shapiro recommends adding another fermented ingredient like a miso glaze to your fish and veggies for probiotic benefit (and delicious flavour).
