In the realm of food, marketing often plays a significant role in how products are perceived. Terms like “natural” or “rich in vitamin C” can be misleading, as not all advertised foods contribute positively to your health. For example, while orange juice may provide some nutritional benefits, it can still cause a spike in your blood sugar. Truly nutritious foods do not need fancy marketing to prove their value.
According to Theresa Link, RD, a registered dietitian at Virta Health, “Whole foods such as fruits, vegetables, healthy fats, and both animal and plant proteins are inherently nutrient-dense, without needing a ‘health halo.'” In contrast, processed foods frequently utilize clever marketing to make them appear healthier than they actually are.
Link emphasizes the importance of understanding your food choices before bedtime, noting, “These highly processed items can disrupt sleep, so knowing what you’re consuming is vital.”
Are you wondering when to stop eating before bedtime? Amanda Sauceda, MS, RD, another registered dietitian, explains, “There isn’t a strict rule for when to close the kitchen before bed. Ideally, aim to finish eating two to three hours before lying down. It may surprise you to learn that food can remain in your stomach for about three hours before moving on to digestion, which is actually where a lot of digestion occurs.”
Despite your eating schedule, dietitians caution against a common “healthy” dinner item that can actually do more harm than good. Here’s what to avoid, along with some better options.
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The ‘Healthy’ Dinner Staple To Avoid Before Bed, According to Dietitians
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Registered dietitians advise against consuming high-sodium soup before bedtime, despite its ostensibly healthy image. Experts warn that high salt content may cause unpleasant side effects, such as acid reflux—which is far from ideal.
However, this doesn’t mean you must avoid soup altogether. Certain soups can still be a great dinner choice.
“I’m a huge fan of soup,” Sauceda shares with Parade. “Soup can be a nutritious option, offering a variety of protein, healthy fats, and fiber all in one dish. Vegetarian soups can be particularly beneficial, providing fiber-rich ingredients that contribute to a healthy gut microbiome. Being cooked, they are also gentler on digestion.”
Nevertheless, Sauceda cautions that “not all soups are made the same.”
“Canned soup can be high in sodium and often lacks sufficient veggies and protein,” she explains. “It’s generally not a balanced meal.”
What Happens When You Eat High-Sodium Soup at Night
The sodium content of soups is a central concern for dietitians when discussing pre-bedtime eating habits.
“Ending your day with high-sodium food can easily push you over the recommended daily sodium limit,” Sauceda notes. “Following the American Heart Association’s daily guideline of 1,500 mg, just one can of soup could account for 50% of your intake.”
“Excess sodium in the diet is concerning for heart health, as a high salt intake can raise blood pressure levels,” Sauceda warns. “The DASH diet, intended to lower blood pressure, emphasizes minimizing salt intake while boosting potassium-rich foods, which can positively affect blood pressure.”
While a warm bowl of soup can be comforting, dietitians point out that it may lead to “eater’s remorse,” especially if consumed close to bedtime.
“Many soups contribute to bloating, particularly if they contain preservatives or high levels of salt, making it harder to sleep comfortably,” explains Dr. Chris Mohr, Ph.D., RD, nutrition advisor for Garage Gym Reviews.
This bloating or fullness can adversely affect your digestive system and sleep. “A full stomach exerts pressure on your esophagus, increasing the risk of reflux, which can upset your sleep,” Link adds.
How Much Sodium Can I Have Before Bed?
There are no specific guidelines regarding sodium intake before bedtime. Instead, registered dietitians adhere to the American Heart Association’s recommendation to limit daily sodium consumption to 2,300 mg. Dr. Mohr suggests, “For dinner, aiming for a sodium range of 500 to 700 mg works well for most people. This approach helps prevent a sodium overload at once and can also mitigate issues like nighttime thirst or waking up during the night.”
Sauceda offers a slightly higher maximum, stating, “If we distribute the daily value of 2,300 mg across meals, that’s roughly 765 mg per meal. If adhering to the American Heart Association’s limit, it should be even lower.”
In short, find a nighttime sodium level that works for you, ensuring it stays within general recommendations or your healthcare provider’s guidance based on your health conditions.
Related: Here’s Exactly What Happens to Your Blood Pressure When You Eat Yogurt
3 Alternatives to High-Sodium Soup for Dinner
Enjoying a nutritious dinner while promoting restful sleep is achievable. The secret lies in selecting easily digestible foods that nourish your body. Below, Sauceda recommends three alternatives to high-sodium soup for evening meals.
1. Soup
Believe it or not, you can still enjoy soup! “Opt for low-sodium versions or watch your portion size,” assures Sauceda to Parade. Enhance your soup by adding more vegetables and protein to create a balanced meal.
“Last night’s leftover chicken would be a perfect addition,” she suggests. “Alternatively, prepare your own soup with controlled salt levels using low-sodium broth.”
2. Grain bowls
Grain bowls can include protein, healthy fats, and fiber, according to Sauceda.
“The fiber can come from the grain base,” she adds. “Incorporating beans or chickpeas is also great. Then, layer with non-starchy veggies like greens or mushrooms. Finally, add your choice of protein, drizzled with some olive oil for healthy fats.”
3. Slow cooker meals
This option is perfect for a chilly evening or a busy summer night. Customize your own menu!
“For a gentler meal like soup, consider a slow cooker,” Sauceda suggests. “Slow cooking allows you to come home to a meal ready to go with less anxiety about late eating. Plus, slow-cooked meals tend to be softer and easier to digest.”
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Sources:
This information was originally published by Parade on April 29, 2026, within the Health & Wellness section. Click here to mark Parade as a Preferred Source.
