Professor Marie-Pierre St-Onge

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88 appearances 1 recordings 1 series first heard Jun 2026 last heard 24 Jun

Professor Marie-Pierre St-Onge’s voice in public audio — every appearance, attributed to the second.

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The Food Chain · What to eat for a better night's sleep · 24 Jun 2026 podcast

And they're also higher in fiber.

They help regulate blood glucose levels.

They feed the gut microbiome in such a way that leads to a more beneficial gut microbial profile that could be related to better sleep.

Yes, in our study, we showed that individuals who had more fibre at night had more deep sleep and less light sleep.

And conversely, having more saturated fat was associated with less deep sleep and more light sleep.

And in the same study, we showed that consumption of more refined carbohydrates, simple sugars, things we find in white products, white bakery products, white grains, is associated with more arousals.

So when we talk about arousals, it's basically going from a deeper to a lighter stage of sleep more frequently.

And therefore, you're not getting as much deep sleep as you should.

You're just shifting to lighter stages of sleep more frequently.

So sugars we think probably related to the carbohydrate content and blood glucose levels that tend to be less regulated throughout the night or where we have more insulin resistance.

later at night.

And so therefore, that could interfere with sleep.

For fat, there's less well known about the potential mechanisms related to that.

But we also know that a diet that's higher in saturated fat often comes with more simple carbohydrates, less fiber, more sodium that may interfere with some sleep.

So I think it's a matter of balancing timing and quantity, right?

So a large meal close to bedtime can interfere with sleep, but further away from bedtime may not have such an adverse effect.

But also, you don't want to go to bed hungry, as that might disturb your sleep at night and make you wake up hungry in the middle of the night, and then you have more difficulty falling back asleep, something that individuals should consider.

evaluate on their own.

But generally, we speak about, you know, not eating a meal as close as three hours before bedtime.

Exactly.

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