Lettuce is one of the healthiest foods of all. Despite being up to 95 percent water, it has good nutrient density – beta-carotene, vitamins and minerals like magnesium, but few calories. Most types of lettuce also have a relatively low sodium and high potassium content, which has a positive effect on the metabolism. Because salads are also filling, they would actually be a light alternative to cheese spaetzle and roast in the evening. Unfortunately, lettuce has a reputation for fermenting overnight in the stomach and causing indigestion. Is it true that you should avoid salads in the evening?
Not in principle. Lettuce is digested no differently in the evening than during the day. In fact, there is a lot of fiber in salads, which can make them harder to digest. Dietary fibers are indigestible substances that enter the large intestine unchanged and swell there. Everyone tolerates raw food differently. For example, a salad combined with a sour dressing can make you belch. Flatulence is also possible - as with raw onions, among other things. Both can be stressful at night and disturb sleep.
If you don't tolerate raw food as well as cooked vegetables, you don't have to do without a salad in the evening. If you eat the salad with enough fat and protein, which can be, for example, a dressing, nuts or sheep's cheese, this balances out. The Stiftung Warentest points this out in the guide "Better food by the way".
By combining fat and protein, the stomach prepares the food well for digestion and gradually releases the lettuce into the intestines. In this way, the body can absorb nutrients better at the same time. It is also helpful if you chew properly and drink enough water, i.e. at least one glass, with your meal.
Anyone who has digestive problems in the evening should eat their last meal a few hours before going to bed to give the body enough time to digest. This doesn't just apply to raw food meals. Also mentioned Käsespätzle and the roast can be heavy in the stomach. The following applies: the more fat there is in the dishes, the more sluggish the digestion.
Source: Federal Center for Nutrition, AOK, dpa
