In ancient India, people followed the practice of eating dinner early, often before sunset. This routine was rooted in practical and biological reasons such as aligning with natural circadian rhythms, supporting digestion and metabolism and the absence of artificial lighting or electricity. Interestingly, modern science is now reinforcing the benefits of this age-old habit.
Dr Saurabh Sethi, a gut specialist, recently highlighted the importance of meal timing in a social media post titled: ‘Your dinner time might matter more than your dinner plate.’ He frequently shares insights on improving gut health and overall well-being.
How Late-Night Dinners Disrupt Gut Health And Hormones
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According to Dr Sethi, eating late at night can
negatively affect digestion, hormones and metabolic processes. He explained that late meals can lead to several health issues, including:
- Slower fat-burning processes
- A drop in insulin sensitivity by 30 per cent to 40 per cent
- Disruption of sleep-related hormones
- Strain on the digestive system
He further wrote, “This happens because your body keeps digesting when it is time to repair and detox. That’s why you wake up heavy, bloated, or still tired – even after 8 hours of sleep.”
Why Early Dinner Is More Important Than Food Choices
Research published in the National Library of Medicine suggests that eating dinner earlier in the evening can significantly improve metabolic health. Dr Sethi pointed out that early dinners can:
- Improve insulin sensitivity
- Reduce nighttime glucose levels by 15 per cent
- Enhance sleep quality
He emphasised that these benefits occur even when calorie intake remains the same for both early and late dinners. Explaining the science behind it, he said, “After sunset, melatonin rises naturally and insulin release weakens. This can lead to poorer sleep and greater fat storage overnight.”
How A Small Difference Can Impact Blood Sugar Levels
Dr Sethi noted that shifting dinner time by just a couple of hours can have a noticeable effect on gut health and blood sugar regulation. For instance, eating dinner at 7 PM may result in better sleep and stable glucose levels, whereas eating at 9:30 PM can trigger higher sugar spikes.
He also warned that the impact is more severe for people with diabetes, prediabetes or fatty liver. Such individuals may experience blood sugar spikes that are 30–50 per cent higher after late dinners. Highlighting the importance of early meals, he wrote, “This is why early dinner can help hormones and sugar control, which is crucial for prediabetes, diabetes, and fatty liver,” the gut doctor wrote.
Simple Lifestyle Changes Can Transform Gut Health
Dr Sethi stressed that drastic lifestyle changes are not necessary. Instead, syncing eating habits with the body’s natural rhythm can significantly improve sleep quality, metabolic health, and digestive function.
Gut-Friendly Foods That May Improve Sleep Quality
Certain foods can support gut health while also promoting better sleep:
1. Bananas: Rich in magnesium, potassium and tryptophan, bananas help relax muscles and support melatonin production.
2. Kiwi: Packed with serotonin, antioxidants and vitamins C and E, kiwi can help regulate sleep cycles.
3. Almonds: Almonds provide magnesium and healthy fats that aid muscle relaxation and sleep regulation.
4. Yoghurt: Plain yoghurt with live cultures supports gut bacteria and improves digestion, reducing nighttime discomfort.
5. Chamomile Tea: This herbal tea has mild calming properties that soothe the digestive system and promote relaxation, making it easier to fall asleep.
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