{"id":615497,"date":"2026-04-30T15:45:10","date_gmt":"2026-04-30T15:45:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/615497\/"},"modified":"2026-04-30T15:45:10","modified_gmt":"2026-04-30T15:45:10","slug":"dietitians-warn-against-eating-one-food-before-bed-for-better-sleep","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/615497\/","title":{"rendered":"Dietitians Warn Against Eating One Food Before Bed for Better Sleep"},"content":{"rendered":"

When it comes to food, some items seem to rely on good marketing. But they don’t always benefit your health, even if the front of a food container says things like “natural” or “great source of vitamin C<\/a>.” For instance, orange juice<\/a> can still spike your blood sugar<\/a>. Truly healthy foods don’t need clever buzzwords or catchphrases.<\/p>\n

“Whole foods like fruits, vegetables, healthy fats and animal and plant proteins don\u2019t need a ‘health halo’ because they\u2019re naturally nutrient-rich,” states Theresa Link, RD<\/a>, a registered dietitian at Virta Health. “Processed foods<\/a>, on the other hand, often use marketing to make them seem healthier than they are.”<\/p>\n

Link says you’ll want to pay close attention to the real deal about the food you eat before you turn in for the night. “Before bed, these highly processed foods can impact sleep, so it\u2019s helpful to know what you\u2019re actually eating,” she explains.<\/p>\n

Speaking of which, is there a good time to close the kitchen before bedtime? “There isn\u2019t a hard and fast rule when it comes to closing the kitchen before bed,” explains Amanda Sauceda, MS, RD<\/a>, a registered dietitian. “Ideally, you want to stop eating a couple of hours\u2014two to three\u2014before you lie down. People may be surprised to know that food stays in your stomach<\/a> for up to three hours before it moves on to digestion, which is actually a major site of digestion.”<\/p>\n

Regardless of when you eat before bedtime, dietitians agree that there’s a “healthy” dinner staple that is actually one of the worst things you can choose. Here’s what it is, along with some sleep-supportive alternatives to try.<\/p>\n

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The \u2018Healthy\u2019 Dinner Staple To Avoid Before Bed, According to Dietitians\"d3sign&sol;Getty<\/p>\n

d3sign&sol;Getty Images<\/p>\n

Registered dietitians discourage eating high-sodium soup<\/a> before bed, even though it has a “healthy” reputation. Experts say its high salt content can lead to unpleasant issues that can keep you up at night, like acid reflux<\/a>\u2014yuck.<\/p>\n

To be clear, though, soup is not off the table. You can absolutely have certain soups<\/a> for dinner.<\/p>\n

“I am one of soup\u2019s biggest fans,” Sauceda tells Parade. “Soup is a healthy option because it\u2019s a great way to get protein<\/a>, healthy fat and fiber<\/a> all in one bowl. Whether you\u2019re choosing a vegetarian soup or not, you can get a variety of fiber-rich foods that support your gut microbiome, and since it\u2019s cooked, it\u2019s easier on your digestion.”<\/p>\n

But Sauceda warns that “not all soups are created equal.”<\/p>\n

“Canned soup<\/a> can be quite high in sodium, low on veggies and the protein is often lacking,” she explains. “It’s not a balanced meal.”<\/p>\n

What Happens When You Eat High-Sodium Soup at Night<\/p>\n

The sodium content is at the heart of many of the issues registered dietitians raise about eating some soups pre-bedtime.<\/p>\n

“Ending your day with a food with that amount of sodium can easily put you over your daily recommended amount of sodium,” Sauceda explains. “If you were to follow the American Heart Association\u2019s <\/a>daily limit of 1,500 mg of sodium, a single can would be 50% of your daily intake.”<\/p>\n

“Having too much sodium in your diet is concerning for your heart because a high salt intake can contribute to blood pressure<\/a> concerns,” Sauceda adds. “The DASH diet<\/a>, which is designed to help reduce blood pressure, emphasizes a reduction in salt while also increasing potassium-rich foods, which can improve blood pressure.”<\/p>\n

As comforting as a piping hot bowl of soup can be in the moment, registered dietitians point out that you may have some “eater’s remorse” later, especially if you’re eating it close to bedtime.<\/p>\n

“Many soups can also contribute to bloating, especially if they contain added preservatives or large amounts of salt, which can make it harder to fall asleep comfortably,” reports Dr. Chris Mohr, Ph.D., RD<\/a>, the fitness and nutrition advisor for Garage Gym Reviews.<\/p>\n

And that bloating or feelings of over-fullness can have a ripple effect on your digestive system\u2014and sleep. “A full stomach puts pressure on your esophagus, increasing the chance of reflux, which can disrupt sleep,” Link explains.<\/p>\n

Related: Dietitians Are Divided on Whether Dinner Timing Impacts Brain Health\u2014but They Do Agree on This for People Over 50<\/a><\/p>\n

How Much Sodium Can I Have Before Bed?<\/p>\n

There’s no precise guideline on how much sodium your body can handle pre-bedtime. Instead, the registered dietitians we spoke with pointed back to the American Heart Association’s guidance to limit your daily sodium intake to 2,300 mg. With that in mind, Dr. Mohr says, “For dinner, somewhere in the 500 to 700 mg range is a solid target for most people. It keeps you from loading up on too much sodium at one time. Going lighter at night can also help with things like thirst or waking up during the night.”<\/p>\n

Sauceda gives a slightly higher maximum mark, explaining, “The daily value of sodium is 2,300 mg, and if you were to divide that evenly per meal, that would be roughly 765 mg. Of course, if you\u2019re following the American Heart Association\u2019s daily limit, that would be even lower.”<\/p>\n

TL;DR: Using the American Heart Association’s guidance and your own body’s signals, find a nighttime sodium sweet spot for yourself. Ensure that it’s not putting you over the general recommended limits (or your doctor’s recommendation based on your unique health).<\/p>\n

Related: Here\u2019s Exactly What Happens to Your Blood Pressure When You Eat Yogurt<\/a><\/p>\n

3 Alternatives to High-Sodium Soup for Dinner<\/p>\n

It’s possible to have a satisfying dinner and dreamy sleep. The key is to pick foods that digest well and nourish your body. Below, Sauceda shares three alternatives to high-sodium soup at night.<\/p>\n

1. Soup<\/p>\n

Yep. We’re going there. “You can still have soup,” Sauceda assures Parade. “You can make it work for you by choosing a lower-sodium option and\/or reducing your portion size.”<\/p>\n

She advises adding extra veggies and protein to the soup to ensure it’s a balanced meal.<\/p>\n

“This is where last night\u2019s leftover chicken would work perfectly,” Sauceda dishes. “Alternatively, you can also make your own soup where you\u2019ve controlled how much salt you’ve added. You can make a quick soup using store-bought low-sodium broth.”<\/p>\n

2. Grain bowls<\/p>\n

Grain bowls that “check the boxes” include protein, fat and fiber, Sauceda says.<\/p>\n

“The fiber can come from your grain base,” she notes. “I also like to add beans or chickpeas. For your next layer, think non-starchy veggies like greens or mushrooms<\/a>. Top it off with your protein of choice and add a drizzle of olive oil<\/a> for some healthy fats.”<\/p>\n

3. Slow cooker meals<\/p>\n

Bookmark this one for a cold day\u2014or just have it on a busy summer evening. You’re the menu crafter in your own life!<\/p>\n

“If you still want something that\u2019s easier on the stomach, like soup, then consider using a slow cooker<\/a>,” Sauceda suggests. “Slow cooking your dinner<\/a> means you come home to a meal that\u2019s ready to go, and you don\u2019t have to worry about eating too late. Additionally, slow-cooking your food makes it softer and easier on the gut.”<\/p>\n

Up Next:<\/p>\n

Related: \u2018I\u2019m a Cardiologist, and This Is the One Snack I Refuse To Eat’<\/a><\/p>\n

Sources:<\/p>\n

This story was originally published by Parade<\/a> on Apr 29, 2026, where it first appeared in the Health & Wellness<\/a> section. Add Parade as a Preferred Source by clicking here.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"When it comes to food, some items seem to rely on good marketing. But they don’t always benefit…\n","protected":false},"author":2,"featured_media":615498,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34],"tags":[144253,29779,97,70235,267148,267147],"class_list":["post-615497","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-amanda-sauceda","tag-american-heart-association","tag-health","tag-registered-dietitian","tag-sauceda","tag-theresa-link"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/615497","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=615497"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/615497\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/615498"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=615497"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=615497"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=615497"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}