Can Fiber Improve Your Sleep? What Research Says

A high amount of fiber in the diet was associated with the quality of sleep. Researchers at the Institute for Science have found a link between plant foods and sleep indicators, but their work does not prove that the cause is just fiber.

People who eat more fiber have longer, on average, deep and rapid sleep phases and lower pulses during sleep. The same association was observed with the consumption of vegetables, fruits, whole grains, nuts and other plant products. At the same time, scientists did not find a relationship between the quality of sleep and certain vitamins and minerals or the ratio of proteins, fats and carbohydrates.

As noted by the somnologist neurologist, the revealed effect is statistically significant, but small and amounts to 1-1.5%. Therefore, noticing it in everyday life can be difficult. Sleep is influenced by many factors, including physical activity, daily routines, and stress. The dietitian and gastroenterologist emphasized that the study does not establish a causal relationship between fiber use and sleep quality. Doctors said other factors, such as alcohol consumption, weight and metabolic state, could have influenced the results.

Fiber slows the absorption of sugars, serves as food for beneficial intestinal bacteria and helps reduce inflammation. The doctor recommends to use 25-30 grams of food fibers per day, but it is not necessary to eat them in the evening. At the same time, experts remind that the increase in the share of fiber in the diet should be gradually, especially with a tendency to bloating and other digestive disorders.

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