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Late dinner, especially eating right before sleep, can harm health, according to several Russian doctors and nutritionists. Gastroenterologist and dietitian Irina Berezhnaya warns that in a horizontal position after eating, the contents of the stomach can flow back into the esophagus, provoking heartburn and disrupting the functioning of the gastrointestinal tract.
“After a late dinner, all organs work worse. Excessive food intake before sleep increases the load on the liver and can lead to fatty liver disease,” notes Berezhnaya.
The endocrinologist points out that late meals distort the daily rhythm of cortisol, reduce energy expenditure, and disrupt glucose tolerance, which contributes to worsening glycemic control and the risk of developing metabolic diseases.
Moreover, late meals change the activity of the autonomic nervous system at night, affecting blood pressure, body temperature, and plasma protein levels. This is especially dangerous for people with a sedentary lifestyle, who experience intensified negative consequences from nighttime “snacking.”
Nutritionist Natalia Konyukhova advises having dinner 3-4 hours before sleep, preferring light dishes with protein and vegetables, and limiting the portion to 250 grams. This approach helps maintain beauty and health, slow down the aging process, and improve sleep quality.
However, scientists from King's College London soften the stance, indicating that a late dinner is not always harmful, provided that a 14-hour fasting period between meals is observed and nighttime snacking is avoided. They emphasize the importance of not going to bed within two hours after eating.
Thus, the harm of a late dinner depends on the quality and quantity of food, the overall eating regimen, and lifestyle. The main thing is to find a balance and listen to doctors' recommendations to avoid problems with digestion, metabolism, and sleep.
