When it comes to food, it really seems like some products rely heavily on marketing. Just because something is labeled “natural” or claims to be a “great source of vitamin C” doesn’t mean it’s good for you. Take orange juice, for example; it can significantly raise your blood sugar levels. Genuine healthy foods don’t require catchy phrases to prove their worth.
As Theresa Link, a registered dietitian at Virta Health, points out, “Whole foods such as fruits, vegetables, healthy fats, and both animal and plant proteins stand out because they’re inherently nutrient-rich.” In contrast, she notes that processed foods often come with marketing that exaggerates their health benefits.
It’s important to consider what you’re consuming, especially in the evening. Link advises, “Before sleep, these processed foods can negatively affect your rest, so it’s good to be aware of your choices.”
This brings up an interesting question: Is there an optimal time to stop eating in the evening? Amanda Sauceda, another registered dietitian, mentions that, “There’s no strict rule, but ideally, you’d want to avoid eating two to three hours before bed.” She highlights that food can linger in your stomach for up to three hours prior to digestion, which is crucial for breaking it down effectively.
No matter when you dine, dietitians highlight a common dinner choice that often turns out to be a poor one before bedtime. So let’s dive into that, along with some sleep-friendly alternatives.
The ‘Healthy’ Dinner Staple To Avoid Before Bed, According to Dietitians
Surprisingly, many dietitians warn against consuming high-sodium soup before bed, despite its “healthy” reputation. The high salt level can lead to uncomfortable side effects like acid reflux, which can certainly interfere with a good night’s sleep.
However, soup isn’t necessarily off the menu. You can absolutely choose certain types that suit your needs.
“I’m a huge fan of soup,” Sauceda expresses. “It’s a fantastic way to incorporate protein, healthy fats, and fiber all in one bowl. Whether you opt for vegetarian or meat-based, it can be a wholesome choice, especially since cooked soups tend to be gentler on digestion.”
Still, she cautions that “not all soups are created alike.” Many canned options can have high sodium levels, along with a lack of vegetables and protein, making them not so balanced.
What Happens When You Eat High-Sodium Soup at Night
The concerns surrounding high-sodium soups stem from their salt content. Sauceda notes, “Ending the day with something high in sodium can push you over your daily limit.” To shed light on this, if you were to stick to the American Heart Association’s suggestion of 1,500 mg daily, a single can could account for half of that intake.
“Excessive sodium can pose risks for heart health,” she further explains. “A high salt intake can elevate blood pressure, and the DASH diet underscores reducing sodium while boosting potassium-rich foods to help manage it.”
Even if a warm bowl of soup sounds comforting, many dietitians suggest you might experience some regret later, especially when consumed close to bedtime.
“Certain soups can lead to bloating, particularly if they have preservatives or high salt content, which makes it tougher to settle down,” shares Dr. Chris Mohr, a fitness and nutrition advisor. This bloating can further affect your stomach and sleep quality.
“A full stomach can put pressure on your esophagus and increase the likelihood of reflux, which disrupts sleep,” Link adds.
How Much Sodium Can I Have Before Bed?
There isn’t a clear-cut guideline for sodium intake before bed, but the dietitians we consulted referred to the American Heart Association’s advice of capping daily sodium at 2,300 mg. Dr. Mohr suggests aiming for 500 to 700 mg at dinner as a good target to prevent sodium overload. Keeping it lighter in the evening may also help with thirst or nighttime awakenings.
Sauceda offers a bit of a higher threshold, stating, “If you divide 2,300 mg evenly across meals, it would be about 765 mg per meal. Naturally, if you’re following the lower 1,500 mg guideline, your goal would be less.”
In summary: strike a balance based on the American Heart Association’s recommendations while paying attention to your body’s responses to sodium at night.
3 Alternatives to High-Sodium Soup for Dinner
You can absolutely enjoy a fulfilling dinner and still get a peaceful night’s sleep. The key is to choose foods that are easy to digest and nutritionally sound. Here are three tasty alternatives to high-sodium soup that Sauceda recommends for dinner.
1. Soup
Believe it or not, you can still enjoy soup. Sauceda reassures us that “You can make it work by selecting a low-sodium variety or adjusting your portion size.”
She suggests packing in extra vegetables and protein to ensure it’s well-rounded. “Last night’s leftover chicken could be a perfect touch. Alternatively, whip up a quick soup using low-sodium broth for more control over the salt.”
2. Grain bowls
Grain bowls are another fantastic option, and they can be quite balanced if they include protein, healthy fats, and fiber, according to Sauceda.
“The fiber component comes from your grain base,” she adds. “You might consider incorporating beans or chickpeas. For additional layers, non-starchy veggies like greens or mushrooms work well. Finish it off with your choice of protein and a splash of olive oil for those healthy fats.”
3. Slow cooker meals
Save this tip for chilly nights—or even for busy evenings in summer. You really have control over your meal!
“If you want something else that’s gentle on the stomach, like soup, think about using a slow cooker,” Sauceda recommends. “Slow-cooking means you can return home to a meal ready to go, and it offers a softer, easier-to-digest option.”
Related:
Dietitians Are Divided on Whether Dinner Timing Impacts Brain Health—but They Do Agree on This for People Over 50
