“FOOD IS FUEL” is something you often hear. But sometimes eating has the opposite effect. Instead of energized, you feel sleepy and sluggish and ready to take a nap after mealtimes.
This “food coma” effect is actually a normal phenomenon, says Kevin Cronley, M.D., a board-certified gastroenterologist at Gastro Health in Cincinnati, Ohio. It’s technically known as postprandial somnolence.
“When we eat, our blood is shunted away from our vital organs to the GI tract to help aid in digestion,” he explains. “This is why you feel tired after eating.”
While a food coma may be a natural bodily process, you may associate certain foods with making you sleepy. Most notably, turkey, as it contains the amino acid tryptophan, which is converted to serotonin and melatonin.
But scientists say there’s not really a direct correlation between eating turkey and sleepiness, even though you might take a big nap after Thanksgiving dinner. Tryptophan is also found in several types of foods besides turkey, including other meats, dairy, eggs, and some nuts and seeds.
Still, what you eat and how much can increase your tiredness after eating, according to Soma Mandal, M.D., an internist at Summit Health in New Providence, New Jersey. Other factors may also be at play, including your sleep and exercise habits, and whether you have other medical conditions.
Here are some reasons you often feel tired after eating, what you can do about it, and when you should be concerned and see a doctor.
Why You Feel Tired After Eating
It is normal to feel a little low energy after mealtimes, Dr. Cronley says. Here are some reasons why:
1. You’re eating a lot of fat and carbs.
Indulging in a big helping of mac and cheese at lunchtime may leave you dozing off at your desk. The reason is foods high in fat and carbs may contribute more to fatigue, Dr. Cronley says.
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Fats are large complex molecules that are harder for your body to break down, so they may take longer to digest, which keeps your energy levels low, he says. Carbohydrates cause rapid increases in blood sugar, which contributes to fatigue.
Hormones, including cholecystokinin, can spike after eating fatty, carb-rich foods and cause sluggishness, Dr. Mandal says. “These sorts of foods also promote more inflammation in the body and cause people to experience fatigue.”
2. You’re not eating enough lean protein and fiber.
When you don’t eat enough fiber or lean protein at each meal, you might find yourself feeling more tired, says Nancy Farrell Allen, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics.
Fiber helps regulate your blood sugar levels, she says. It also keeps your digestive system regular, which may increase energy.