12 Foods That Are Quietly Sabotaging Your Sleep Quality

5. Refined Grains (e.g., White Bread, Pasta, White Rice): The Blood Sugar Rollercoaster

While not always "sugary," refined grains like white bread, pasta, and white rice are insidious sleep saboteurs due to their high glycemic index. They cause a rapid spike in blood sugar, followed by a sharp crash, which can trigger adrenaline and cortisol release, disrupting sleep maintenance. Their lack of fiber means rapid digestion. This blood sugar rollercoaster is a subtle yet powerful physiological disruption, making it hard to achieve deep, sustained sleep, even without noticeable heartburn or discomfort.

6. High FODMAP Foods (for Sensitive Individuals): The Fermentative Fury

For individuals with irritable bowel syndrome (IBS) or sensitive digestive systems, high FODMAP foods (fermentable oligo-, di-, mono-saccharides, and polyols) can be major sleep saboteurs. Found in common foods like onions, garlic, apples, and some dairy, these carbohydrates ferment in the gut, causing excessive gas, bloating, and abdominal pain. This internal "fermentative fury" creates profound discomfort that makes it nearly impossible to relax and fall asleep, turning a healthy choice into a nocturnal nightmare for sensitive guts.