When it comes to optimizing sleep through nutrition, Dr. Steven Gundry—a former cardiothoracic surgeon turned nutrition specialist—offers specific, if unconventional, guidance. His advice centers around gut health, inflammation, and circadian rhythms. As a vocal advocate of the “Plant Paradox” dietary philosophy, Dr. Gundry’s recommendations often stray from mainstream norms. However, his core principle remains clear: food is a powerful lever for improving overall health, including sleep.
Below, we explore his food-related advice for the hours leading up to bedtime, and what it may mean from a science-backed perspective.
Dr. Gundry’s Main Rule: Avoid Food Three Hours Before Bed
Perhaps the most consistent piece of advice from Dr. Gundry is to avoid eating within three hours of bedtime. This recommendation is rooted in his belief that late-night eating interferes with the body’s natural repair processes. He argues that during sleep, the body should focus on cellular maintenance—not digestion.
This guideline aligns with emerging evidence suggesting that late meals may negatively impact sleep quality, metabolic function, and even weight regulation. Studies published in peer-reviewed journals have found that eating closer to bedtime can increase the risk of acid reflux, impair glucose tolerance, and disrupt circadian-regulated hormone release.
For individuals who struggle with falling or staying asleep, especially those with gastrointestinal symptoms or metabolic issues, restricting food intake after dinner may be a prudent strategy.
What Foods Are Recommended?
If you must eat close to bedtime, Dr. Gundry suggests sticking with foods that support gut health and reduce inflammation. While he doesn’t recommend eating at night, he occasionally endorses specific pre-bedtime choices based on how they interact with the gut microbiome.
Polyphenol-rich foods such as pistachios, walnuts, and dark berries are highlighted. These compounds are known for their antioxidant properties and may promote a healthy gut environment. Dr. Gundry also favors prebiotic fibers found in leafy greens and chicory, as these feed beneficial bacteria in the digestive tract.
Fermented foods like sauerkraut or sugar-free yogurt also make his “Yes” list. These can support gut health by introducing probiotics, which may play a role in regulating the sleep-wake cycle through the gut-brain axis.
What to Avoid at Night
On the flip side, Dr. Gundry is particularly critical of lectin-containing foods, processed sugars, and inflammatory oils—especially in the evening. Foods like beans (unless pressure-cooked), nightshades, and whole grains are excluded from his diet protocols.
In his “No” list, he categorizes foods that can irritate the gut lining, trigger insulin spikes, or burden the liver overnight. From a broader health perspective, limiting processed snacks, sugary treats, and heavy meals before bed is supported by sleep research and metabolic studies alike.
The Supplement Angle
In addition to dietary recommendations, Dr. Gundry promotes several supplements intended to support digestive health and overall well-being—some of which he claims may indirectly benefit sleep.
- MCT Wellness: A powdered supplement containing medium-chain triglycerides, redcurrant extract, and caprylic acid. Though marketed for energy and fat metabolism, MCTs have been loosely associated with improved brain function and ketone production, which may influence sleep quality in ketogenic dieters.
- Bio Complete 3: Combines prebiotics, probiotics, and postbiotics to support gut health. Given the connection between gut flora and neurotransmitter production (including serotonin and melatonin), this could, in theory, support restful sleep indirectly.
- Gundry MD Total Restore: Marketed to support gut lining integrity and reduce fatigue. It contains ingredients like L-glutamine and licorice root extract. While not directly linked to sleep, improved gut function may enhance overall vitality, reducing symptoms that interfere with rest.
Though these supplements are not sleep aids per se, they fit into Dr. Gundry’s broader philosophy: restore the gut, and the rest—including sleep—will follow.
A Final Thought on Late-Night Nutrition
Dr. Gundry’s sleep-related dietary advice is best viewed as part of a larger wellness strategy rather than a prescriptive sleep plan. His emphasis on reducing gut inflammation, avoiding late-night meals, and supporting microbiome health aligns with emerging, though not universally settled, evidence in sleep medicine and nutritional science.
As always, individuals with chronic sleep problems or gastrointestinal conditions should consult with a licensed healthcare provider before making significant dietary or supplement changes. What works for one person may not work for another—and personalization remains key in any evidence-based approach to better sleep.