6 Foods You Should Avoid for Dinner and Their Healthier Replacements

After a long workday, dinner can be more than just a way to satisfy hunger—it plays a key role in your sleep and overall well-being.

After a long workday, dinner can be more than just a way to satisfy hunger—it plays a key role in your sleep and overall well-being. However, sometimes the habit of eating anything before bed leads to digestive issues, extra pounds, and poor sleep. So what should you avoid in your evening meal? Here are 6 foods to steer clear of before bed and their healthier alternatives.

Fried Foods

Fried potatoes, chicken, or fish are certainly tasty, but they might not be the best dinner choice. These foods contain high amounts of saturated fats and require a long digestion time. This can lead to heartburn and discomfort. What to do? Try boiling or stewing the same foods—potatoes with chicken or fish with vegetables. They’ll be much easier to digest and won’t disrupt your sleep.

Salty Snacks

Chips, popcorn, salty crackers—how often do you find yourself unable to resist these tasty but unhealthy snacks? Salt retains water in the body, and the next morning, you’ll wake up feeling bloated. Plus, sodium increases blood pressure, which affects your well-being. Instead of chips, try eating yogurt, fruit, or nuts—delicious and healthy.

Foods and Drinks with Caffeine

Coffee, black tea, energy drinks—all great for giving you a boost, but not for dinner. They interfere with falling asleep, and you’ll wake up feeling tired and groggy. Avoid foods containing caffeine too, such as dark chocolate or chocolate-based desserts. The best option for an evening snack is compote, water, or herbal tea, which will help you relax and prepare your body for sleep.

Spicy Foods

Spicy foods can be a great choice for lunch or breakfast, but they’re not ideal for dinner. Chili peppers and other spices can cause heartburn and digestive issues, making sleep uncomfortable. If you can’t do without spices, try reducing the amount of hot spices or replacing them with milder ones like ginger or turmeric.

Acidic Foods

Pineapples, vinegar, citrus fruits—these can trigger heartburn and acid reflux, disrupting a good night’s sleep. If you enjoy acidic foods, consume them no later than three hours before bed. As an alternative, try broccoli, cucumbers, lentils, or sweet potatoes. These foods are not only healthy but also easy to digest at night.

Alcohol

Yes, a glass of wine or beer for dinner might seem like a nice way to end the day. However, alcohol disrupts sleep and lowers blood sugar levels, leading to nighttime hunger and frequent wake-ups. Additionally, the more alcohol you consume, the worse the REM sleep phase becomes. If you want to relax, limit yourself to a small portion or avoid alcoholic drinks altogether for dinner.