A plant-based diet is rich in fibre, which can help us feel fuller for longer and prevent overeating in the evening. Fibre also helps regulate bowel movements and feeds the helpful intestinal bacteria. The bacteria produce short-chain fatty acids (SCFA), which have an anti-inflammatory effect and may protect against intestinal disorders. Fibre also helps lower blood cholesterol and blood sugar levels, which can improve the health of our cardiovascular system and lower the risk of diabetes.
A plant-based diet is also rich in antioxidants, phytonutrients, and vitamins that can help reduce oxidative stress and inflammation in our bodies. Oxidative stress and inflammation can impair our sleep quality by disrupting our circadian rhythm, the natural cycle that regulates our sleep-wake patterns. Antioxidants and phytonutrients can also modulate the activity of melatonin, a hormone that regulates our sleep cycle. Some plant-based foods that are rich in antioxidants and phytonutrients include berries, cherries, grapes, citrus fruits, tomatoes, broccoli, spinach, kale, turmeric, ginger, garlic, and green tea.
A plant-based diet is low in saturated fat and trans fat, which can negatively affect sleep and digestion. Saturated fats and trans fats can increase the risk of heart disease by raising LDL (bad) cholesterol levels. They can also interfere with digestion by slowing the movement of food through the stomach and intestines. This may cause bloating, gas, heartburn, acid reflux, or indigestion. Saturated fats and trans fats can also interfere with sleep quality by shortening the REM sleep phase. Some sources of saturated fat and trans fat include cheese, cream, butter, margarine, baked goods, red meat, fried foods and processed foods, so we should strive to avoid these foods.
A plant-based diet contains a moderate amount of protein and amino acids that can help us sleep better. Protein is essential for building and repairing muscles, organs, skin, hair, nails, hormones, and enzymes. Proteins also help in regulating appetite and metabolism. However, too much or too little protein can affect sleep quality. Too much protein can cause digestive problems like constipation or diarrhea. Conversely, too little protein can cause muscle wasting or weakness. A balanced amount of protein can help us to sleep better. Some plant-based foods that are good sources of protein include tofu, tempeh, edamame, lentils, beans, peas, quinoa, nuts and seeds.
