Dr. Ekaterina Ladigina, an internal medicine specialist, indicates that there is no scientific basis for the idea that eating after 6 PM is harmful to health.
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According to Dr. Ladigina, the main rule is to have dinner at least three hours before sleeping.
She explains: “It is possible—and even recommended—to eat after 6 PM, but to normalize digestion, it is advised to have the last meal at least three hours before bedtime. This is important. However, no two bodies are identical, so dietary recommendations are often individualized.”
The doctor notes that people with glucose intolerance may wake up at night due to low blood sugar, so it is recommended to have a light snack before bed, such as one or two boiled eggs, or a handful of nuts. Nursing mothers can also have a late-night snack to maintain milk quality and ensure the baby sleeps well.
Regarding intermittent fasting, Dr. Ladigina says it can be beneficial for some people over 40, provided there are no health contraindications. She emphasizes the importance of considering individual needs, as prolonged fasting may be risky for those with Gilbert’s syndrome, type 1 diabetes, or post-gallbladder removal.
She adds that an ideal dinner three hours before bed should be rich in protein, with carbohydrates in the form of non-starchy vegetables. Examples include a piece of fish with a green salad, or a portion of white meat with cooked vegetables, with the total portion not exceeding 350 grams, depending on stomach capacity.
The doctor also recommends walking after consuming sweets or fast food to prevent glucose from being stored as fat.
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