Higher fiber intake is associated with a slight but measurable increase in deep sleep duration. This finding comes from a new study published in the journal Nature Health and indicates that what you eat during the day can impact your nighttime sleep quality.
Connection Between Diet and Sleep Quality
Previous research has also shown that diets rich in fiber and minimally processed foods can contribute to better sleep. However, many of these studies did not objectively measure different sleep stages. The new study aims to fill this gap by examining fiber intake more closely and its impact on sleep.
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In this research, nearly 3,600 mostly healthy adults recorded their meals daily through an app while using devices that detected different sleep stages. The average age of participants was 53 years, and dietary and sleep data were collected over 4,793 days.
Key Findings of the Research
The results showed that consuming a greater variety of plant-based foods is associated with a decrease in heart rate during the night. Additionally, meal timing was significant. Higher-calorie dinner meals were associated with longer sleep duration but higher heart rates. In contrast, eating dinner earlier was linked to shorter sleep duration but healthier heart rate regulation.
One of the clearest observed connections was related to fiber. Higher fiber intake relative to total calorie intake was associated with an approximate 0.59 percentage point increase in deep sleep duration and a 0.76 percentage point increase in REM sleep. REM sleep is a stage of sleep that plays a crucial role in brain health and function. Among the 32 dietary factors examined, 25 did not show a consistent relationship with sleep.
However, researchers emphasize that this study does not prove that increasing fiber intake and greater variety of plant-based foods directly improves sleep. Randomized studies are needed to determine if dietary changes can truly enhance sleep.
Why Fiber May Help Improve Sleep?
Carmen Meyer, a nutritionist, suggests that one possible reason for fiber's impact on sleep quality is the slower absorption of glucose in the body. She states that consuming fiber-rich foods at dinner can prevent blood sugar drops during the night. Decreased blood sugar can lead to the release of hormones like adrenaline and cortisol, which disrupt sleep.
Fiber may also influence sleep through the gut microbiome. Bacteria in the gut produce compounds called short-chain fatty acids when breaking down fiber, which help regulate the nervous system processes related to sleep.
Experts stress that based on the results of this study, fiber should not be considered a definitive treatment for sleep disorders. However, increasing fiber intake may be a low-risk and sensible step that, in addition to numerous health benefits, could also contribute to better sleep.
Current guidelines recommend that adults consume about 25 to 38 grams of fiber daily, depending on age and gender. Vegetables, fruits, legumes, and whole grains are important sources of fiber, and the results of this study suggest that varying these food groups may also be beneficial for sleep.
Ultimately, the benefits of fiber extend beyond sleep and contribute to the healthy functioning of the digestive system, nourishing beneficial gut bacteria, creating a feeling of fullness, and maintaining healthy blood sugar and cholesterol levels. Thus, fiber is considered an important part of a balanced diet.
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