How Fiber May Improve Sleep
At first glance, it may not seem like fiber and sleep could be related. In fact, they’re connected through multiple processes, from the digestive system to hormone production.
It Supports Gut Health
The gut-brain connection is the network of nerves that allows your brain to communicate directly with your digestive system.
Fiber helps promote this dialogue by producing short-chain fatty acids that help regulate sleep-inducing neurotransmitters, says Alex Dimitriu, MD, a double board-certified sleep medicine doctor and the founder of Menlo Park Psychiatry & Sleep Medicine in California.
This explains why a healthy gut microbiome helps maintain a stable circadian rhythm in the body, says Dr. Dimitriu.
Another study found that greater overall gut microbiome diversity was associated with longer sleep time and less wake time after falling asleep.
It Helps Stabilize Blood Sugar
“Dramatic dips in blood sugar can be a contributor to those 3 a.m. wake-ups,” says Meridan Zerner, RDN, a health and wellness coach based in Dallas. “This can be particularly frustrating for women in midlife, because glucose regulation is already challenged due to hormonal changes.”
One study of more than 53,000 postmenopausal women found that those with the highest glycemic index, a measure of how quickly a food makes our blood sugar rise, had 16 percent higher odds of developing insomnia over three years than those in the lowest glycemic index group.
It Helps Reduce Inflammation
Supports Sleep Hormones
“Fiber intake also supports heart health and function, which contributes to circadian rhythm regulation through its effects on metabolic signaling,” she adds.
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