Avoid eating raw salads for dinner, experts warn

Is it possible to say even one bad word about salads? Are those vegetable-rich, fresh, crunchy, colourful mixes full of vitamins and fibre? The fact that it's worth including them in the diet has been known for a long time, and this still hasn't changed. Dr Maximilian Schubert, an orthopaedist who also deals with gut health and sleep disorders, pointed out in an interview with the German magazine "Vogue" that there is such a thing as a wrong time for salads.

A salad, a mixture of raw vegetables, is an excellent source of vitamins, minerals, and antioxidants. Due to their low caloric content and (usually) low glycaemic index, raw vegetable salads are recommended for people on a diet or struggling with certain metabolic diseases. However, they are not a cure-all, and even if eaten before bedtime, they may cause unpleasant ailments.

Dr Maximilian Schubert points to the high fibre content in raw vegetables and explains the problematic nature of salads. Dietary fibre is a critical component of any diet because it positively affects gut health and supports the health of the entire microbiome. However, consumed in the evening, it may not be a good solution.

– However, in the evening, this fibre can be harder to digest and may strain the digestive system. This can lead to bloating and discomfort, which could negatively affect your sleep quality – explains Dr Schubert.

Let us add that fibre, i.e., so-called dietary fibre, passes almost undigested through our digestive system. Fibre acts like a broom for our intestines and gives a longer feeling of satiety, but it also causes the food to remain in the digestive system longer.

– Raw food should therefore not be eaten after 4 p.m. or 5 p.m. at the latest. From late afternoon onwards, you don't have the digestive power to digest these foods properly – adds the expert.

Dr Schubert points out that it's not only about raw vegetables but also raw fruits, fish, meat, and even nuts, which - if not subjected to any form of thermal treatment - are also raw. Of course, Dr Schubert's recommendations do not exclude these products entirely from the diet but only from the dinner menu. In particular, raw fruits, a sugar source, were targeted.

– In addition to the fact that it is usually eaten raw, it also contains a lot of fruit sugar (fructose), which can lead to digestive problems such as flatulence and abdominal pain in some people. The high sugar content can also affect blood sugar levels and therefore disturb sleep – says the nutrition specialist.

The specialist based his recommendations on research results. Studies described in the scientific journal Food & Function indicate that raw foods, due to their high fibre content, can cause digestive problems and bloating.

– The journal 'Sleep Medicine Reviews' has also explored the link between food intake and sleep quality, summarising multiple studies that indicate meals difficult to digest in the evening can disrupt sleep.