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Counting sheep not cutting it? Fiber may help you catch some zzz’s.

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Emerging research suggests that eating more fiber could help support better sleep.
• Fiber can help promote satiety and support steadier blood sugar, both of which may play a role in sleep.
• Keeping a consistent bedtime and limiting screens before bed may also help support sleep.

From sipping tart cherry juice to taking melatonin or magnesium supplements to noshing on kiwis or a handful of pistachios, there’s no shortage of advice on what to eat or drink for better sleep. And if you’ve tried all these remedies–plus counting sheep–yet still find yourself tossing and turning at night, you’ve probably gone searching for another solution. Emerging research suggests that eating more of one nutrient–in fact, one that most Americans don’t get enough of–may help support better sleep. Which leads us to wonder: Could eating more fiber be the secret to a better night’s sleep? Here’s what experts say.

Why Eating More Fiber Could Be the Secret to a Better Night’s Sleep

It Stabilizes Blood Sugar Overnight

You might not think about what your blood sugar is doing while you sleep, but it’s worth paying attention to. What you eat and drink before bed can influence how your blood sugar responds not only immediately after a meal or nighttime snack, but also overnight.

“If you were to eat a lot of sweets, think of a big dessert after dinner, that may throw your blood sugar for a loop,” says Amanda Sauceda, MS, RD. Typically, this can cause blood sugar levels to rise and then drop quickly, which may trigger hunger soon after.

“And when blood sugars drop too low overnight, it triggers the release of compensatory hormones like adrenaline and cortisol that can mess with your sleep,” says Desiree Nielsen, RD.

So, what’s the solution for more stable blood sugar? Dietitians say fiber may help. “Fiber is key for better blood sugar because it can help slow down digestion which means a more gradual rise in your blood sugar,” Sauceda says.

“Soluble fibers, in particular, help to slow down the rate at which nutrients are absorbed in the bloodstream,” shares Nielsen. She points to research suggesting that high-glycemic index diets are associated with insomnia, while higher intakes of dietary fiber were associated with lower risk of insomnia.

It Promotes Satiety

If you find yourself reaching for a late-night snack often or waking up in the middle of the night with a rumbling stomach, it might be a sign that you need more fiber throughout the day and at dinner.

“If nighttime hunger is a recurring issue, building meals around fiber-rich whole foods earlier in the day may be a smarter strategy than simply trying to resist the late-night snack,” says Renee Korczak, Ph.D., RDN, CSSD, LD.

Fiber is naturally satiating and can help you stay full for longer by slowing digestion. “High fiber foods like vegetables, whole grains and beans are also high-volume foods and they take up more actual space in the stomach than refined carbohydrate foods. This activates stretch receptors in your stomach that tell your brain you are getting full, as well as slowing down stomach emptying to give your body more time to digest all that food,” Nielsen explains.

Fiber may also support your body’s natural production of GLP-1, adds Sauceda. GLP-1 is a hormone released by the gut after eating that signals to your brain that you’re full.

It May Help Lower Inflammation

Emerging research suggests that eating a fiber-rich diet may also support better sleep by influencing inflammation and the gut microbiome.

Research has found an association between higher dietary fiber intake and a lower risk of sleep disorders, Korczak points out. And the connection between fiber, better sleep and reduced inflammation may come down in part to the gut microbiome.

“Fiber helps nourish and shape the microbes in our gut, which may influence inflammation and other pathways involved in sleep regulation. Because chronic inflammation has been associated with sleep disturbances, supporting a healthier gut environment through fiber-rich foods may be one piece of the larger sleep-health puzzle,” says Korczak.

An anti-inflammatory eating pattern like the Mediterranean diet is naturally rich in fiber and may also support a healthier gut microbiome, adds Sauceda. “In fact, differences in ratios of gut bacteria have been observed in those with insomnia.” Research has also found that people with insomnia may have lower levels of short-chain fatty acids–compounds produced when gut bacteria ferment fiber–suggesting a potential connection between fiber intake, the gut microbiome and sleep.

It May Support Melatonin Production

You’ve probably heard that too much light exposure at night can reduce melatonin, the hormone that helps regulate sleep. But your diet may also play a role in how your body produces sleep-regulating hormones.

“Research suggests that dietary fiber may influence the production of serotonin and melatonin via the gut microbiome and short chain fatty acids,” says Nielsen. “It’s thought that the gut microbiome can influence our body’s tryptophan metabolism, and tryptophan is a critical precursor of serotonin, which the body can convert into melatonin.”,

Simply put, the bacteria in your gut help metabolize tryptophan, an amino acid that your body uses to make serotonin. Your body can then convert serotonin into melatonin. So a healthy, fiber-fed gut may be the key to activating those sleep-promoting hormones.

Strategies for Eating More Fiber

When it comes to fiber, many of us could use some help getting more of it. Dietitians share their tips for adding more fiber to your everyday meals and snacks:

• Eat more beans and lentils. Beans and lentils are among the richest sources of fiber and are highly versatile. Try adding them to soups, salads, stirring them into rice or even blending them into a smoothie, says Nielsen.
• Blend up a fiber-rich smoothie. Along with adding fruits and veggies to your blender, toss in other high-fiber ingredients like oats, avocado, nuts, seeds, beans or even cauliflower, says Sauceda.
• Sprinkle fiber into every meal and snack. Keep it simple by adding fiber-rich foods to your everyday meals and snacks. For example, add raspberries to your breakfast bowl, chia seeds to smoothies or salads, and make lentils part of your dinner meal, says Korczak.
• Make your snack fruit-forward. Avocados, apples, pears and berries, are excellent sources of fiber that are widely available, says Nielsen. Pair apple or pear slices with almond butter, top cottage cheese with berries or mash avocado into a dip to enjoy with whole-grain crackers.

Other Tips to Support Sleep

Eating more fiber may help support a better night’s sleep, but many other factors also contribute. Experts share other strategies to support a better night’s rest:

• Have a wind down routine. “Consider a warm bath, meditation and reading to help calm the mind from the busyness of the day. If you have too many thoughts running through your brain, use a pen and paper to ‘brain dump’ your thoughts for the next day,” says Korczak.
• Stop scrolling 30 minutes before bed. Scrolling in bed can hurt sleep not only because of blue light exposure but because it keeps your brain going, says Sauceda. She recommends giving your phone a bedtime 30 minutes before your own.
• Keep a consistent sleep schedule. Research consistently shows that keeping about the same bedtime on weekdays and weekends can support better sleep and overall health and may even reduce adverse health outcomes.
• Take deep breaths. Can’t fall asleep? Try deep breathing exercises. “It can help to calm the nervous system and signal to your body it’s time to rest”, says Sauceda.

Our Expert Take

If you’re looking for another way to support better sleep, adding more fiber to your diet may be worth considering. Fiber can help promote satiety, support steadier blood sugar and nourish the gut microbiome, all of which may play a role in sleep. While more research is needed to understand exactly how fiber influences sleep, eating more fiber-rich foods is a simple habit that can benefit your overall health, too. Experts also recommend creating a relaxing wind-down routine, limiting screen time before bed, keeping a consistent sleep schedule and using deep breathing exercises to help support a good night’s rest.