You Have Trouble Sleeping? Try Fiber
Many people find it difficult to sleep enough, despite the fact that they know how important sleep is for their physical and mental wellbeing.
This can be due to a variety of reasons, most often stress at work, home or school.
However, more research is proving that the quality of sleep can be greatly affected by your eating habits.
Recent studies have shown that fiber is a nutrient that can help with sleep.
What Is Fiber?
Fiber is a carbohydrate found in many foods. It is not digestible by the body but it is necessary for a healthy digestion system. Fiber comes from plant cell walls, so we obtain it when we consume foods that are plant-based, such as fruits, vegetables, seeds, whole grain, and legumes.
There is a basic fiber type:
* When soluble fiber is dissolved in water, it forms a gel like substance that helps to regulate digestion and absorb excessive sugar in the blood.
* Fiber insoluble doesn’t dissolve in water, and helps regulate bowel movement and prevent constipation.
Both types are known to provide a variety of health benefits. These include decreasing the risk of chronic disease , and regulating blood glucose levels.
How Does Fiber Affect Sleep?
Recent studies have shown fiber can improve sleep in multiple ways.
Fiber regulates digestion, prevents constipation, and helps to improve sleep.
Fiber has also been shown to regulate blood sugar levels which can affect sleep quality. Your unstable energy levels may disrupt sleep when your blood sugar fluctuates uncontrollably. Fiber regulates blood sugar by slowing the absorption into the bloodstream of glucose, preventing energy spikes and dips.
Fiber can also reduce stress and the stress-related hormones, such as cortisol. This is another factor which can affect sleep quality.
Foods High in Fiber
Many plant-based foods are rich in fiber. Incorporating them into your daily diet can improve digestion and sleep.
These foods include:
fruits: such a raspberries, pears and apples.
* Vegetables like broccoli, spinach and carrots
* Whole grains oats and barley are whole grains, as is brown rice, quinoa or whole wheat bread
* Legumes: including lentils, black beans and kidney beans
Nuts: Such as almonds, sunflower seeds and chia seeds
For women, it is recommended that they consume at least 25 grams fiber each day. For men, the recommendation is 38 grams.
