Almost all of us have been guilty of a dessert before bed.
But experts say even a healthy snack – like a piece of fruit – can pose health risks.
Acidic foods like citrus fruits and tomatoes can stimulate the stomach to produce acid, causing uncomfortable reflux and symptoms like heartburn, according to nutritionist Kyle Crowley.
This common burning sensation in the chest is caused by stomach acid rising up into the throat, and is especially common in the evening.
More worryingly, this problem - which affects around one in four people in the UK - is known to increase the risk of stomach and esophageal cancer if left untreated for a long time.
Furthermore, the symptoms of acid reflux often mask the signs of these types of cancer, as they are similar – including difficulty swallowing and nausea.
However, experts say this can be easily avoided by making sure you eat your last meal a few hours before going to bed.
Crowley, who is chief nutritionist at Protein Works, said:
"Avoid eating a full meal close to bedtime, whether at the table or in bed.
This can lead to poor digestion and restless sleep.”
Research has long shown that eating too close to bedtime is linked to unpleasant reflux, which can cause irritation, discomfort, and sleep disturbances.
Acid reflux is caused by stomach acid backing up into the esophagus – the tube that connects the mouth to the stomach – irritating the soft tissues.
Even more harmful is eating acidic foods in bed, warns Mr. Crowley.
"If you want to eat in bed, it's better to do it while sitting up rather than lying down immediately after eating. This will help you sleep better and reduce awakenings during the night."
In addition to acidic fruits, the nutritionist also advised avoiding fatty foods before bed.
This is because fatty foods trigger the release of a hormone that relaxes the valve at the end of the esophagus, allowing more acid to rise up into the throat.
Acidic foods like oranges, tomatoes, and grapefruit also irritate this valve.
Instead, Mr Crowley advised opting for nuts or milk before bed if you're craving an evening snack.
Around a quarter of people in the UK suffer from acid reflux, and one in ten people take their meal to bed with them every night, according to a survey.
Other common symptoms include chronic cough – lasting more than eight weeks – frequent throat clearing, hoarseness and sore throat.
Often, someone with these symptoms does not realize they have reflux because the tissues of the esophagus have been exposed to acid for a long time and have become numb to its effects.
These 'silent' symptoms cause the condition to be overlooked, which poses serious health risks.
The most extreme form of acid damage is esophageal cancer, which can result from the effect of acid on the sensitive cells of the food pipe, and affects about 9,400 people each year.
The NHS advises that anyone experiencing symptoms that do not improve on their own within three weeks should contact their GP for advice.. /GazetaExpress/
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