Tired After Eating? What The Feeling Is Telling You & How To Regain Energy

Keep reading for more on why you might feel tired after eating, plus some expert-recommended tips to bump up energy levels.

"As always, make sure to advocate for yourself if you feel like you might have any of these medical conditions," says Doctor. A health care professional can rule out any existing health conditions and may even suggest other steps you can take to boost your energy levels.

There are several factors that could cause you to feel tired after eating. Below, we take a deep dive into a few things that might make post-meal fatigue even worse:

If you've ever experienced a full-on food coma after Thanksgiving dinner, the tryptophan found in turkey might be to blame. Other common sources include chicken, fish, milk, eggs, seeds, and soybeans.

"Feeling sleepy after a meal can be a sign of excessive daytime sleepiness," explains Nishi Bhopal, M.D., an integrative psychiatrist and sleep doctor. According to Bhopal, this can often occur due to sleep deprivation. She explains that it might also be a result of disruptions in your sleep cycle due to insomnia or other sleep disorders.

"When someone eats a very high-carb meal that doesn't have much protein, fat, or fiber to buffer the breakdown of those carbs, they may get a short-lived energy spike as their blood sugar surges2," says Cording. "But then they experience fatigue related to the blood sugar crash that follows."

In some cases, feeling sleepy after a meal could be a sign that you're not getting enough physical activity in your routine, according to Bhopal. In fact, physical inactivity is a common cause of fatigue3. Research shows that a sedentary lifestyle can have a huge impact on health and may impair metabolism4, slow circulation, and decrease insulin sensitivity, all of which can contribute to low energy levels.

This can then cause blood sugar to plummet, zapping your energy levels in the process. Plus, some research suggests that eating heavy, high-fat meals might also play a role by altering levels of certain hormones involved in fatigue5, including interleukin-1.

Several strategies can help fend off post-meal fatigue. Here are a few expert-recommended tips to stop feeling tired after you eat:

"Make sure your meals and snacks provide a balance of protein, healthy fat, and carbohydrate, with adequate fiber," says Cording. Not only can this help promote a sustained rise in blood sugar levels6, but it can also supply the important nutrients you need to stay energized after you eat.

Ensuring that you're getting enough sleep each night is crucial for keeping energy levels up after meals. Most adults should aim for at least seven hours of sleep each night7. If you're having trouble getting enough shut-eye, try setting a consistent sleep schedule, removing electronic devices from the bedroom, and avoiding large meals, caffeine, or alcohol before bed.

Cording recommends having several small meals spaced throughout the day rather than a massive meal in a single sitting. Research suggests that this could support better blood sugar control8, keeping energy levels steady during the day. Sticking to a consistent eating schedule is also crucial. In fact, one study found that skipping breakfast could drive up blood sugar levels9 after lunch and negatively impact the body's insulin response.

If you're often experiencing an energy crash after you eat, Cording notes that keeping a log of what you're eating might be beneficial. She explains that it can help you pinpoint the specific foods or eating patterns that affect your energy levels the most, making it easier to determine what changes you should make to your diet or lifestyle.

Aim for at least 150 minutes of moderate-intensity exercise weekly12, which can be divided up into smaller chunks throughout the week to make it more manageable.

If you feel a food coma coming on, here are a few easy ways to crank up energy levels fast:

For best results, try taking a walk right after you're done eating. A recent study found that walking immediately after a meal led to greater improvements in blood sugar control13 compared to exercising before eating or after a longer interval.

Some people find that drinking a glass of water after a meal can provide a quick zip of energy. Not only can water support healthy digestion, but it can also prevent dehydration, which can worsen feelings of tiredness.

Even if taking a walk isn't always doable, getting some sunlight after you eat can help. Some studies have found that exposure to light after meals might fend off fatigue and increase alertness. In fact, researchers concluded that bright light exposure after lunch reduced post-meal sleepiness14 and offered a similar set of benefits as taking a short nap.

However, there's no need to cut these nutrient-dense foods out of your diet altogether. Instead, try moderating your portion sizes and enjoying alongside an assortment of other healthy foods instead.

If you find that you're constantly feeling tired after eating lunch or dinner, sticking to high-fiber, minimally processed foods is your best bet. Some examples of ingredients to stock up on include:

Enjoying a variety of nutritious meals as part of a well-rounded diet can help provide you with plenty of energy to power through your day. Here are a few healthy meal ideas to help get you going:

Although feeling tired after eating isn't always a cause for concern, it's definitely worth looking into if it's a routine occurrence. For managing occasional fatigue, consider limiting foods high in refined carbs and sugar and trying out some of the tips listed above to increase energy levels after you eat.