Bloating, heartburn, sleep problems: fruit and vegetables are healthy and should end up on your plate regularly, but it is better to avoid fruit in the evening. However, with a few tricks, you can also enjoy raw food in the evening.
Fruit and vegetables are not only delicious, but they are also bursting with valuable vitamins, minerals, and antioxidants.
But there is something else in fruit: a lot of fructose.
This can lead to digestive problems in the long run, especially in the evening.
Fruit Causes Heartburn At Night
If you have a sensitive stomach or are prone to heartburn, you should reconsider whether you want to eat acidic fruits such as pineapple or apples in the evening.
In heartburn, stomach acid escapes from the stomach and back up into the esophagus. This can be promoted by acidic foods such as fruit.
Burning and belching are encouraged when sleeping.
Tip: After eating fruit in the evening, do not lie down immediately, but instead go for a short walk.
The fructose in fruit provides the body with quick energy. That’s great during the day, but in the evening and especially at night, we no longer need the energy boost – the blood sugar level shoots up unnecessarily and quickly makes you hungry again.
If you eat the fruit in the evening, your body is also busy digesting it for a long time at night – and you lie awake in bed with a rumbling stomach.
Often the fruit can no longer be digested adequately in the evening and thus remains in the large intestine. Then it ferments there, leading to a bloated stomach and sleep problems.
Why Fruit In The Evening Can Make You Fat
Fruit contains fructose: a fruit sugar that is one of the carbohydrates. The metabolism of fructose occurs in the liver, where the liver converts the fructose into usable energy.
If we take in more fructose than the body needs, the carbohydrates are converted into fat and get back into the bloodstream or are stored in the cells.
If you eat a lot and often very sugary fruit such as bananas, grapes, or mangoes in the evening, it can happen that the body can no longer convert the energy it has taken in – instead, it stores it in fat deposits.
Lettuce And Raw Vegetables: The Culprit Is Dietary Fiber
Low-carb diets are still popular with many people. Salad and raw vegetables often end up on the plate in the evening. Since vegetables contain a lot of soluble fiber, which swells up in the intestine, you stay full for a long time – which, of course, helps with weight loss.
However, the roughage in fruit and vegetables also has a dark side: it ferments. When digested in the large intestine, they are broken down by intestinal bacteria. Gases are also formed as by-products.
After eating more significant portions of fruit and vegetables, some people get flatulence, which can be very uncomfortable.
Exercise can aid in fiber digestion. The problem: You only move from the kitchen to the sofa in the evening. That is why eating fruit in the evening can lead to an unpleasant feeling of fullness, flatulence, and insomnia.
This Way, Fruit, And Raw Vegetables Can Also Be Digested In The Evening
But don’t worry, you don’t have to completely do without delicious fruit and colorful salads in the evening. Fat can help lettuce, and raw vegetables are better digested, e.g., B. in the form of a dressing with olive or linseed oil.
Even better: Enjoy the salad for lunch and resort to steamed vegetables in the evening.
Even if grated apple pimps any salad, it is better to avoid sugary fruit as a salad topping in the evening. Instead, add a handful of grapefruit slices to the salad.
If it should be fruit in the evening: don’t panic. Your body can digest low-sugar fruits better in the evening. In addition to grapefruit, these include blueberries, raspberries, papaya, and guavas. Even with low-sugar types of fruit, you can use a handful as a portion guide.
However, it is better to snip into your muesli in the morning or snack on fruits with high sugar content, such as bananas, mangoes, or pineapples – then your stomach will have a rest in the evening.