High-fiber foods play a crucial role in promoting digestive health and overall well-being. They’re found in a variety of delicious options, like crunchy vegetables, hearty whole grains, and wholesome fruits. But some of these fiber-rich foods can be a smart option to eat before hitting the hay, ensuring a morning free from digestive woes.
We checked in with Destini Moody, RD, to learn about four of the best high-fiber foods to eat before sleeping if you want a morning free of digestive issues. She revealed that lentils, popcorn, almonds, and raspberries are all excellent choices for digestion. Read on to find out why.
Lentils
These tiny legumes pack a punch with their fiber content, promoting bowel regularity and supporting overall digestive health. Interestingly, incorporating lentils into your evening meal can set the stage for smoother digestion come morning. Their fiber-rich composition helps to keep things moving along in your digestive tract overnight, reducing the likelihood of morning discomfort or sluggishness.
"Legumes in general are not only packed with nutrients, particularly B vitamins, but also fiber, and lentils have some of the highest fiber content," Moody notes. "Just 1 cup of cooked lentils provides 16 grams of insoluble fiber. Insoluble fiber is the type of fiber that acts as a scrub brush for the digestive tract to help clean up any debris that may cause indigestion, so adding lentils to your nighttime soup or salad can help you feel a little more regular in the morning." Noted!
Popcorn
The fiber in popcorn promotes a feeling of fullness and satisfaction without excess calorie intake, making it suitable for individuals monitoring their weight. As a complex carbohydrate, popcorn undergoes slow digestion, providing a steady release of energy throughout the night and helping to stabilize blood sugar levels.
Moody says that "in terms of calories per serving, popcorn is arguably one of the best snacks for weight loss because it takes up a relatively small amount of volume in the stomach, making you feel full without going over your calorie budget." She also adds that "about 3 cups of air-popped popcorn is only 100 calories and contains nearly 4 grams of insoluble fiber, making it a perfect high-fiber, nighttime snack."
Almonds
These crunchy nuts are not only a satisfying snack but also an excellent option for supporting digestive health. Almonds are rich in dietary fiber, which plays a key role in promoting regularity and ensuring a smooth digestive process. Consuming a handful of almonds before bedtime can be a smart move for better digestion in the AM.
Moody says that one ounce of almonds packs a punch with six grams of protein, nearly four grams of fiber, and provides half of your daily requirement of vitamin E. And that's not all; she also states that "both raw and roasted almonds contain a type of fiber that acts as a prebiotic. This means they serve to feed the good bacteria in your gut for a healthier microbiome, which can make for smoother digestion and overall better health."
Raspberries
Raspberries are an excellent choice for a pre-bedtime snack to support digestion. Additionally, raspberries are rich in antioxidants, such as flavonoids and polyphenols, which have anti-inflammatory properties and may protect against digestive issues. Their high water content contributes to hydration, essential for maintaining healthy digestion, especially during sleep when dehydration can occur.
With just 65 calories, Moody says, "One cup of raspberries contains about 8 grams of fiber, and they can make for a refreshing, low-calorie snack when you have a sweet tooth. Eating raspberries before bed is a much better alternative to other snacks high in refined sugar, and the fiber content in berries can help with digestion as well as better blood sugar control."
Whether savored solo, blended into a nourishing smoothie, or sprinkled over your evening yogurt, raspberries offer both a tasty treat and a boost for your digestive well-being.
