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Top nutritionist shares 5 gut-health tips for night shift employees

If you have ever worked night shifts, you know how tough it can be on one’s body as well as mind. Staying awake when the whole world sleeps can throw everything off- the mood, energy and especially, the gut health can take a back seat! There is enough evidence to suggest that gut health is often disrupted by consuming junk and, especially if we consume it late at night. According to leading nutritionist Ryan Fernando, maintaining a strong and balanced digestive system while working through the night is possible, with certain mindful food choices and a few simple lifestyle adjustments. Here are five expert backed tips from Ryan Fernando to help night shift workers support their gut health and overall well-being.

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Eat light at night

Our digestive system slows down during nighttime, meaning heavy, oily, and fried meals can sit in the stomach for longer, causing acidity and discomfort. Ryan Fernando recommends eating lighter during your shift, especially if eating late at night. Consume foods that are easy to digest: soups, poha, khichdi or grilled veggies. Incorporating lean protein in the diet, such as eggs, tofu, or lentils, can help keep the belly full and blood sugar levels stabilized. Avoid consuming spicy curries, deep-fried snacks, or fast food, as these can irritate our gut and disrupt our sleep.

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Fix a meal schedule

The biggest mistake that most night shift workers make is grazing continuously throughout their shift. Constant snacking does not give your digestive system a chance to rest and can lead to acidity and indigestion. Ryan Fernando suggests sticking to a structured meal plan, similar to one you follow at home: Two balanced meals, one or two small, healthy snacks such as nuts, seeds. For instance, start the shift with a lighter dinner, then have a snack mid-shift and eat a simple breakfast before sleeping. A fixed schedule helps the gut to adjust and prevents overeating and bloating.

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Hydrate smartly

Dehydration is a common phenomenon among night shifters, especially when coffee and energy drinks are their go-to for staying awake! While caffeine might give a shot of energy boost, it can also dehydrate the body and increase acidity. Ryan Fernando advises sipping water regularly throughout the shift and avoiding large doses of caffeine or caffeine incorporated drinks to prevent disrupted sleep. Herbal tea options such as coconut water, mint water, and cucumber water offer a refreshing taste.

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Carry healthy snacks

Most offices have limited choices when it comes to healthy food options. Vending machines are filled with processed snacks that can be tempting. Ryan Fernando emphasises planning ahead by carrying healthy homemade options for food. Prepare small boxes of meals with fruits, nuts, roasted chickpeas and vegetable sticks and yogurt, with seeds. These options, apart from being healthy also provide energy and nutrients without causing bloating or digestive discomfort. By carrying your own food, one can avoid making impulsive food choices, such as relying in sugary drinks, cookies and chips.

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Protect your sleep

Our gut health and sleep quality are deeply intertwined. Even if we work at night, ensuring a deep restorative sleep during the day is essential for digestion and hormonal imbalance. Create a dark, quiet and cool sleeping environment, use blackout curtains, switch off devices for at least an hour before bed and avoid caffeine, four to five hours before sleeping. Practicing relaxation techniques such as deep breathing, meditation can help the body to unwind. As Ryan Fernando puts it, ‘Your gut is basically your second brain. And if you’re eating junk, it’s sending your mental health into chaos.’

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