When it comes to food, marketing can sometimes be misleading. Just because a package claims to be “natural” or a “great source of vitamin C,” doesn’t mean it’s healthy. Take orange juice, for example; it can cause a spike in blood sugar levels. Truly nutritious foods don’t rely on clever advertising.
“Whole foods like fruits, vegetables, healthy fats, and both animal and plant proteins naturally offer rich nutrients,” says Theresa Link, a registered dietitian at Virta Health. “On the flip side, processed foods often use marketing tactics to appear healthier than they really are.”
Link also emphasizes the importance of knowing what you eat, especially before heading to bed. “Highly processed foods can disrupt sleep, so being aware of what you consume before sleep is beneficial,” she notes.
So, is there a specific time when you should stop eating before bed? Amanda Sauceda, another registered dietitian, advises that while there’s no strict rule, it’s wise to halt eating a couple of hours—around two to three—before lying down. Interestingly, food can linger in your stomach for up to three hours before moving into the digestive phase, which is crucial for proper digestion.
Despite what you might think, dietitians point out that a common “healthy” dinner choice is actually not the best option before bed. Here’s some insight on that, along with alternatives that might be better for sleep.
The ‘Healthy’ Dinner Staple To Avoid Before Bed
Registered dietitians suggest steering clear of high-sodium soup at night, despite its seemingly healthy image. Experts warn that its high salt content can lead to problems like acid reflux, which can interrupt sleep.
That said, not all soup is off-limits. “I love soup,” says Sauceda. “It’s a great way to pack in protein, healthy fats, and fiber all in one bowl. Whether you go for vegetarian or meat options, they can provide fiber-rich foods that support your gut microbiome, and since it’s cooked, it’s gentler on digestion.”
However, Sauceda cautions that “not all soups are created equally.” Canned soups, for example, can be loaded with sodium and often lack adequate vegetables and protein, making them less balanced.
What Happens When You Eat High-Sodium Soup at Night
The salt content is a major concern that dietitians highlight when talking about soup consumption before bed. “Ending your day with a meal that has a high sodium level can easily push you over the daily recommended limit,” Sauceda explains. If you’re following the American Heart Association’s advice of a 1,500 mg daily limit, just one can of soup could take up to 50% of that amount.
“A high sodium intake is troubling for heart health since it can increase blood pressure,” Sauceda adds. The DASH diet, designed for those with high blood pressure, encourages reducing salt and incorporating potassium-rich foods, which could help.
Even if a hot bowl of soup feels comforting, you might experience “eater’s remorse” later, particularly if had too close to bedtime.
“Soups can also lead to bloating, particularly if they contain preservatives or lots of salt, complicating your ability to fall asleep comfortably,” says Dr. Chris Mohr, a nutrition advisor.
The discomfort from bloating can affect digestion and sleep. “A full stomach can create pressure on your esophagus, raising the chance of reflux, which disrupts sleep,” adds Link.
How Much Sodium Can I Have Before Bed?
There’s no specific guideline on nighttime sodium intake, but registered dietitians recommend keeping an eye on general intake. According to the American Heart Association, the limit is 2,300 mg daily. Dr. Mohr suggests aiming for 500 to 700 mg for dinner, which helps avoid consuming too much sodium at once and can manage issues like thirst that might wake you during the night.
Sauceda mentions that while the daily value is 2,300 mg, dividing that evenly per meal gives about 765 mg—which is even lower if you follow the stricter recommendations.
Ultimately: Listen to your own body’s needs and find a suitable sodium level for yourself that aligns with general guidelines or your doctor’s advice.
3 Alternatives to High-Sodium Soup for Dinner
You can enjoy a fulfilling dinner and get a good night’s sleep by choosing foods that digest well and nourish your body. Here are three better options for dinner than high-sodium soup.
1. Soup
Yes, you can still have soup, Sauceda confirms. You can make it work by opting for lower-sodium selections or simply reducing portion size. Adding extra veggies and protein is a great way to balance the meal.
“Using leftover chicken can be perfect here,” Sauceda suggests. “Additionally, you can prepare your own soup to control the salt content, perhaps using low-sodium broth.”
2. Grain bowls
Look for grain bowls packed with protein, fats, and fiber. “You can source fiber from the grains,” she notes, adding beans or chickpeas. Non-starchy veggies like greens or mushrooms add nutrients, topped off with your chosen protein and a drizzle of olive oil for healthy fats.
3. Slow cooker meals
Consider using a slow cooker, especially on a chilly evening or a busy one. “If you prefer something gentler on the stomach, like soup, a slow cooker can take care of that,” suggests Sauceda. “You can return home to a ready meal, and slow cooking makes food easier on digestion.”
