Night shift work is often a necessity in modern life, supporting 24/7 operations across healthcare, manufacturing, and emergency services. However, mounting evidence suggests a link between working irregular hours, particularly night shifts, and an increased risk of coronary heart disease (CHD). New research is focusing on how dietary choices might mitigate this risk, specifically highlighting the potential benefits of a high-fiber diet.
The Link Between Shift Work and Heart Disease
A study published in February 2026, analyzing data from over 222,000 participants in the UK Biobank, found that regular night shift work was associated with a 10% increase in CHD incidence compared to daytime work. This finding reinforces previous observations about the detrimental cardiovascular effects of disrupting the body’s natural circadian rhythm. The study, which followed participants for a median of 12.6 years, categorized workers into daytime workers, those with occasional shift work, and regular night shift workers.
The disruption of the circadian rhythm impacts several physiological processes known to influence heart health, including blood pressure, glucose metabolism, and inflammation. These disruptions can lead to a cascade of negative effects, ultimately increasing the likelihood of developing CHD.
Fiber Intake: A Potential Protective Factor
Interestingly, the UK Biobank study revealed that the increased risk of CHD associated with night shift work wasn’t uniform across all participants. The researchers observed a significant interaction between work schedule and daily fiber intake. Specifically, the increased risk of CHD among night shift workers was more pronounced in those with lower fiber intake, while the risk was attenuated – lessened – among those who consumed more fiber.
This suggests that a diet rich in fiber may offer a degree of protection against the cardiovascular consequences of night shift work. While the exact mechanisms aren’t fully understood, fiber is known to improve cholesterol levels, regulate blood sugar, and promote a healthy gut microbiome – all factors that contribute to heart health.
The Role of Meal Timing
Beyond dietary composition, recent research emphasizes the importance of when night shift workers eat. A study conducted at Brigham and Women’s Hospital in Boston explored the impact of meal timing on cardiovascular markers in healthy adults under strictly controlled conditions. Researchers found that when participants slept during the day and were active at night, it negatively impacted blood pressure and other indicators of heart health. However, aligning eating patterns with the body’s central clock – essentially, eating during daytime hours even while working at night – appeared to mitigate these negative effects.
Dr. Frank Scheer, a neuroscientist involved in the Brigham and Women’s Hospital study, recommends that night shift workers “decrease the amount of calories they consume during the night, during a night shift.” He also suggests limiting sugars and carbohydrates.
Meat Consumption and Heart Health
The UK Biobank study also examined the relationship between meat consumption and CHD risk. It found that avoiding meat was associated with a 10.4% lower CHD risk compared to regular meat consumption. However, this benefit wasn’t specifically linked to work schedule. the reduction in risk was observed across both daytime and night shift workers.
Practical Considerations for Night Shift Workers
These findings offer valuable insights for individuals who work night shifts. While completely avoiding night shift work may not be feasible for many, adopting certain lifestyle modifications can help minimize the associated health risks. Prioritizing a high-fiber diet, rich in fruits, vegetables, and whole grains, is a crucial step. Focusing on consuming the majority of calories during waking hours, even if those hours fall outside the traditional daytime schedule, may also be beneficial.
It’s important to note that these are population-level findings, and individual responses may vary. The Brigham and Women’s Hospital study, for example, involved a small sample size of 20 healthy adults, and further research is needed to confirm these findings in larger and more diverse populations. The UK Biobank study relied on self-reported dietary data, which can be subject to recall bias.
Looking Ahead
The growing body of research on shift work and heart health underscores the need for tailored health recommendations for this population. The findings from the UK Biobank study suggest that incorporating dietary advice – specifically emphasizing fiber intake – into existing cardiovascular prevention guidelines could be particularly beneficial for night shift workers. As Dr. Scheer notes, aligning eating patterns with the body’s internal clock may be a key strategy for preserving cardiovascular function in those who work against it. Further research is needed to fully elucidate the complex interplay between circadian rhythms, diet, and heart health, but the current evidence points towards a proactive approach that prioritizes both what and when we eat.
, a narrative review published in Nutrients highlighted that fasting during the night shift can lead to increased energy and macronutrient intake immediately after work.
