Five servings of fruits and vegetables you should eat daily, advises the German society for nutrition. But just not in the evening, hears and reads again and again: the one Who before going to bed fruit or fresh vegetables, feeds, needs to supposedly additional pounds, digestive problems, sleep disorders , or even a fatty liver expect. Is this true? Five raw food myths with a fact-Check:

1) "Raw food in the evening leads to Verdauungsproblemen"

Fruits and vegetables are rich in fiber. The fibers, which can not digest, the body actually, were it not for the intestinal bacteria, which decompose a part of the dietary fiber into short-chain fatty acids, which provide energy to the body. As a by-product produce the intestinal bacteria but also gases.

"That is why some people get bloating, if you like larger portions of fruit or vegetables nehmen", the nutrition researcher Dr. Stefan Kabisch, who works at the German Institute for nutritional research Potsdam-Rehbrücke (DIfE) explains. To the flatulent vegetables include especially cabbage, leeks and legumes, which are usually cooked to be consumed.

Other popular vegetables such as peppers, tomatoes, spinach, and carrots are boiled in the Form is actually easier to digest than raw. The reason is that During cooking the cell walls are destroyed, so that the body can release the nutrients faster from the cells. So can already be in the small intestine most of the nutrients absorbed into the body.

Raw food is cracking, however, the small intestine is difficult, because there is hardly any life, which could decompose bacteria, the cell walls. The raw food diet is, therefore, to a large extent undigested in the large intestine more funneled. There, bacteria decompose the raw food life. They produce but are, unfortunately, quite a lot of Gas.

The time of day, to eating the you it, is, however, negligible. A crucial factor is the consumed quantity. In addition, not all people with raw food problems. "This is partly due to the individual Differences in the intestinal bacterial colonization", explains Kabisch. "Different bacteria have different approaches to all sorts of Food ingredients. Which bacteria are to what extent, is human-to-human very different. Therefore, some of the forms to a greater extent Gas, some less."

Who raw not well tolerate, should hear, rather small portions of food and a good chew. From the dining plan, you should not emphasize raw fruits and vegetables, however: "Heat-sensitive nutrients such as Vitamin C and some B-vitamins during the cooking verloren", so Kabisch. In addition, the bacterial flora in the intestine adapts partially to the diet. To increase the intake gradually, you can get used to the bowel so that.

2) "Fruit causes nocturnal Sodbrennen"

Is heartburn when the stomach acid flows into the esophagus. Often heartburn occurs when the stomach produces more acid, so after the meal. How much acid is formed, depends on the serving size and the ingredients. Much acid produced in the stomach , especially after a sharp, acidic, sugary, or greasy meals.

In this respect, it is possible that acidic and sugar-rich fruits such as Kiwis, pineapples, lemons and oranges heartburn trigger. The cause of the complaints, however, is not found in the diet, but in a disturbance of the sphincter, the esophagus and the stomach separates.

3) "Who eats in the evening, fruit, is thick and suffering from a Fettleber"

Fruit contains sugar, among other things, in the Form of Fructose. The body can gain from Fructose energy, as well as from other sugar forms, such as, for example, is Glucose. However, a special feature: &quot applies to Fructose;While Glucose anywhere in the body is recycled can, the metabolism of Fructose exclusively in the liver instead of", Stefan Kabisch says.

Therefore, the effect of an Excess of Fructose is different than too Much Glucose: Takes more Glucose than the body may burn, the excess energy largely as body fat or glycogen stored. You eat more Fructose than you need, the energy is also stored as fat, but mainly in the liver.

In short: Yes, It is possible that fatty liver degeneration, if you eat very much fruit or drink the juice. "The time of day is not entscheidend&quot but probably;, said Kabisch. "The decisive factor is the calorie balance sheet: for anyone Who is not sugar and takes, as his body burns, stores fat – not in the liver, or anywhere else in the body."

4) "Fruits ferment in the night in the body and to Alkohol"

Alcohol is produced when yeasts ferment carbohydrates. The Breweries and wine barrels does not take place, especially in beer, in the intestine rather. Although yeast-like fungi cavort there in the midst of the bacteria. But these are usually in the minority, and produce, if at all, only extremely small amounts of alcohol.

A curious exception is there: in The so-called "Auto-Brewery-Syndrome" (translated: self-brewery syndrome) are alcohol-forming yeasts such as Saccharomyces cerevisiae, in the gut and turn him into a body of its own Mini-brewery. A single carbohydrate-rich meal can put the Affected literally in a stupor – even if it was for eating not one SIP of alcohol. (The self-brewery syndrome is a very rare phenomenon.)

By the way: fruits and fruit juices naturally contain yeast, and ferment already, before you eat or drink. The riper the fruit, the higher the alcohol content. As long as you can’t taste the alcohol, the quantity is but safe.

5) "Fruit makes the blood sugar rise and caused Schlafstörungen"

Studies suggest that falling Asleep takes longer, if you have shortly before bedtime sugar taken from food-rich. This is plausible: sugar provides energy. The higher the blood sugar level, the more efficient the body. Who is not Batman or paperinik need before you go to Sleep but no energy rush.

Food, the blood sugar to quickly rise, so they can actually get to Sleep delayed. Of the varieties of fruit including pineapple, watermelon, grapes, bananas and dried fruits.

Sources:

Williams, B. A. et al.: Good Fermentation of Dietary Fibres: Physico-Chemistry of Plant Cell Walls and Implications for Health. International Journal of Molecular Science, Vol. 18, Iss. 10, pp. 2203 (October 2017)

Biesalski, C.: Nutritional Medicine. Thieme, Stuttgart, 2017

Elshaghabee, F. M. F. et al.: Ethanol Production by Selected Intestinal Microorganisms and Lactic Acid Bacteria Growing under Different Nutritional Conditions. Frontiers in Microbiology, Online-publication (as of: 29.1.2016)

St-Onge, M.-P. et al.: Effects of Diet on Sleep Quality. Advances in Nutrition, Vol. 7, Iss. 5, pp. 938-949 (September 2016)

Russell, W. R. et al.: Colonic bacterial metabolites and human health. Current Opinion in Microbiology, Vol.16, Iss. 3, PP 246-25 (June 2013)