Why Do People Feel Tired After Eating?

Have you ever experienced that post-meal slump, where you feel exhausted after a hearty meal? That heavy feeling, often described as a food coma, can disrupt your productivity and overall well-being. While many people associate post-meal fatigue with large meals like turkey dinners, the causes extend beyond meal size. The composition of your meal and your body's ability to digest it play significant roles in this phenomenon.

Post-meal fatigue or in medical terms, postprandial somnolence, is usually temporary and characterized by a mild degree of tiredness or dip in energy levels after a meal, Michael Green, MD, obstetrician/gynecologist and co-founder at Winona, a menopause care telehealth company, told Health. Nonetheless, understanding the causes of the post-meal slump can help you minimize its impact on your daily life and overall well-being.

Keep reading to dive into various causes of post-meal fatigue, including foods that contribute to it, practical tips to prevent it, and when it's best to contact your healthcare provider if your post-meal fatigue persists or worsens.

Consuming a Large Meal

During digestion, blood flow is diverted from other parts of the body to the digestive organs to support the breakdown and absorption of food. Large, heavy meals in particular can lead to a temporary decrease in oxygen and energy levels to the rest of the body, making you feel especially tired, Green noted. 

Tryptophan, Melatonin, and Serotonin Production

Tryptophan is an amino acid found in foods like turkey and chicken. The body uses tryptophan to make the hormones melatonin and serotonin.

An increase in melatonin in the body signals the body to sleep while serotonin also appears to be involved in sleep preparation. This is why many people associate turkey with sleepiness, particularly after a large Thanksgiving meal.

High Blood Sugar

High blood sugar or hyperglycemia is often associated with people living with diabetes. Hyperglycemia is when too much sugar stays in the blood and doesn’t reach the cells. This happens when the body doesn’t make enough insulin or use insulin as well as it should. Insulin’s job is to help glucose or sugar get into the cells for energy. 

Although not as common, people who don’t have diabetes can also experience high blood sugar levels. Eating too much in general can cause high blood sugar along with accompanying symptoms such as headaches and feeling tired and weak.

This is especially true when we eat too many carbohydrates, particularly refined or processed carbohydrates, Melanie Murphy Richter, RDN, owner of Wholistic Ritual, an integrative dietetic practice, told Health. When this happens, “the body is taxed with more glucose than insulin can properly utilize at any given time [and] this can make you tired after eating,” Richter explained.

Drinking Alcohol

Alcohol is a central nervous system depressant, meaning that it slows down brain activity. Therefore, alcohol’s effects include feeling sleepy, drowsy, or lightheaded. Consuming alcohol with a meal can further enhance these effects, intensifying the post-meal slump.

Inadequate Sleep

Not getting enough restorative sleep nightly can significantly influence post-meal energy levels, Chester Wu, MD, psychiatrist and sleep medicine specialist, told Health. Additionally, disruptions in the circadian rhythm, the body's natural sleep-wake cycle, can also contribute to fatigue independent of food consumption, added Wu. Irregular sleep patterns, shift work, or jet lag can all throw off the circadian rhythm and lead to fatigue. 

Inactive Lifestyle

Living an inactive or sedentary lifestyle can make you feel exhausted. Unused muscles can weaken and contribute to feeling tired easily. "A generally inactive lifestyle can lower overall energy levels, making post-meal fatigue more pronounced," noted Wu, adding that overall activity level can also affect sleep quality. Indeed, research shows that exercise is an effective way to boost sleep quality or quantity.

Nutrient Deficiencies

Vitamins and minerals are essential for overall optimal health. Certain nutrients, especially B vitamins, vitamin C, iron, magnesium, and zinc are required for energy production and deficiencies in these nutrients can lead to fatigue.

Insufficiencies in these nutrients can hinder the body's ability to digest food, explained Richter, as these components are essential for energy production, which includes the process of digestion. Consequently, people with nutrient deficiencies may experience increased fatigue after eating.

Which Foods Cause Tiredness After Eating?

Factors beyond meal size can contribute to post-meal fatigue. Certain foods and meals, particularly those rich in refined carbohydrates and tryptophan, may cause you to feel more tired after consumption. It's important to note that this phenomenon is complex and involves a multitude of factors, including individual sensitivities, digestion, and overall health status.

Examples of refined carbohydrates include:

• Candy
• Pastries
• Foods with added sweeteners like sugar, honey, and molasses
• Refined grains such as white rice, white pasta, and refined breakfast cereal

Foods that contain tryptophan include:

• Turkey
• Chicken
• Fish
• Egg whites
• Milk
• Peanuts
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Soy beans
  

How to Feel Less Tired After Eating

After indulging in a hearty meal, it's common to experience post-meal sluggishness. Fortunately, there are strategies you can employ to help you wake up and feel less tired after eating.

Stay Hydrated

Water is essential to keep all the body systems properly functioning. Dehydration can exacerbate feelings of fatigue, both before and after meals. Ensure you're adequately hydrated by drinking plenty of water throughout the day. An easy way to gauge if you're consuming enough water is to check your urine color. It should look pale yellow.

Get Moving

Physical activity can give you a boost in energy. Exercise stimulates blood circulation, increases oxygen flow to the brain, and helps your body utilize food for energy. Go for a light stroll or brisk walk or do activities around the house such as cleaning up or gardening to combat post-meal fatigue.

How to Prevent Tiredness After Eating

Prevent tiredness after eating and maintain your energy levels by incorporating the following tips into your routine.

• Schedule meals at regular intervals to regulate metabolism and prevent blood sugar fluctuations that can lead to fatigue.
• Practice mindful eating by paying attention to hunger and fullness cues, avoiding distractions, and savoring each bite to prevent overeating and post-meal fatigue.
• Manage portion sizes and avoid mindlessly grazing on food.
• Limit refined carbohydrate intake and incorporate more complex carbohydrates such as legumes, starchy vegetables, and whole grains into your diet.
• Incorporate more nutritious foods into your diet including fruits, vegetables, lean proteins, and unsaturated fats.
• Eat proteins and fats first before carbs, Richter advised. This can "help balance your insulin and blood sugar levels, which can mitigate any fatigue after you eat," she added.
• Stay hydrated with water as it aids digestion, supports nutrient absorption, and helps maintain overall energy levels.
• Minimize alcohol and caffeine consumption. While alcohol may provide a temporary sense of relaxation, it can exacerbate fatigue. Similarly, caffeine, while initially stimulating, can lead to an energy crash and contribute to post-meal fatigue.
• Incorporate regular physical activity for whole body health and to boost energy level.
• Aim for 7 or more hours of sleep every night.
• Manage stress as it can contribute to fatigue. Engage in hobbies you enjoy and incorporate stress-reducing activities like meditation, yoga, and journaling.
  

When to See a Healthcare Provider

If post-meal fatigue becomes persistent or interferes with your daily life, it's essential to consult your healthcare provider to rule out any underlying medical conditions. It's also important to seek medical attention if post-meal fatigue is accompanied by unexplained weight changes and symptoms like body aches, dizziness, and difficulty concentrating.

A Quick Review

Post-meal fatigue is a common experience characterized by a temporary dip in energy levels after eating. While the causes of post-meal fatigue are multifaceted, there are several effective strategies to mitigate its effects. By adopting mindful eating habits, incorporating physical activity, prioritizing sleep, and making informed food choices, you can effectively manage your energy levels, maintain alertness, and enhance your overall well-being. Remember, post-meal fatigue is not a sign of weakness, but rather a natural response to certain dietary and lifestyle factors. By addressing the underlying causes and implementing proactive measures, you can overcome post-meal fatigue and enjoy sustained energy throughout the day.