Many people treat themselves to a little treat before going to bed. Except that if we know that wolfing down a pot of Nutella at 11:45 p.m. is not very recommended, experts affirm that even the consumption of a healthy food can involve health risks.
Acidic foods would not be recommended
According to Kyle Crowley, a nutritionist interviewed by the Daily Mail, “Acid foods like citrus fruits and tomatoes can cause the stomach to produce acid, leading to uncomfortable reflux symptoms, including heartburn.”
However, the occurrence of gastroesophageal reflux disease (GERD) is anything but trivial: it can cause serious damage to the esophagus.
“The acidity of the gastric fluid irritates the lining of the esophagus and can be responsible for inflammation of the esophageal lining called esophagitis. If esophagitis progresses, other symptoms appear: difficulty swallowing (dysphagia), visible bleeding (vomiting with blood or hematemesis) or invisible bleeding revealed by anemia”,
specifies the Health Insurance website.
In some cases, untreated reflux can even increase the risk of certain cancers – particularly stomach cancer. For all these reasons, paying particular attention to your plate is essential in the evening.
Peppers, garlic, onions… are among the products to avoid
Alexandra Murcier, dietitian-nutritionist, shares the opinion of the cited expert.
“Indeed, acidic foods like tomatoes or oranges… can exacerbate reflux in certain people. But it is a question of personal tolerance: many foods can cause this problem, even though they are healthy: this is particularly the case with peppers, garlic, onions…”, explains the practitioner.
To limit the risk of reflux, it is therefore necessary to:
- Split meals, “avoiding having a very heavy meal in the evening” ;
- Eat slowly, “without forgetting to chew well to promote digestion” ;
- Avoid snacking just before going to bed, and if you have to, “try to prop your head up with a pillow.” ;
- Put aside acidic foods in the evening (fruit juice, vinegar, very spicy dishes, citrus fruits, tomatoes and tomato paste, etc.)as well as alcohol, tea and coffee, and fatty foods which take longer to digest.”
“Conversely, banana and yogurt have a calming effect, so they can be favored in the evening in case of reflux and/or if you need a snack,” concludes Alexandra Murcier.