How to bounce back after a big meal, according to a dietitian

For when you've gone ham on the ham

Dietitian Jess Spendlove shares her best five tips for recovering from a food coma after a big meal, and why it's important not to skip meals after a festive feast.

There are a number of theories around why a big meal sends you to snoozeville. The gut is sometimes called the ‘second brain’ because of its connection to our brain and nervous system and they’re constantly in bi-directional communication.

This means the gut sends messages to the brain, and the brain sends messages to the gut. When the gut receives a large mass of food, it activates the parasympathetic nervous system – also known as the rest and digest system – which stimulates digestion and helps the body relax. Cue, food coma.

As dietitians, we’re all about indulging without the guilt, but there’s no denying that going HAM on the ham at a big lunch can make you feel sluggish and sleepy. After over-eating it’s important not to punish yourself by cutting out meals or turning to detoxes that definitely don’t work. Instead, try these tips.

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Keep your fluids up

It’s likely that the foods you’ve been feasting on haven’t gone easy on the sal,t so it’s extra important to drink enough water. The recommended intake of water varies amongst individuals due to age, gender and levels of physical activity; however, adult males should aim for 2.6L per day (10 cups) and adult females 2.1L per day (8 cups) as a good starting point.

You might be tempted to drink it all at once if you’ve got the guilts after a big meal but that may give you some pretty uncomfortable gut symptoms, or you might find your retention is poor and you need to go to the bathroom frequently. The best option is to space out regular glasses across the day.

Add in a peppermint tea

Peppermint oil has been found to relieve dodgy digestive symptoms such as painful bloating and gas, especially in those with Irritable Bowel Syndrome. Pouring yourself a cuppa may also help in this respect although there are yet to be studies on this form of peppermint.

Smaller Mediterranean-inspired meals will help to keep your gut and mood in high spirits. Image: Unsplash.

Eat smaller, Mediterranean-inspired meals

Following a big meal don’t feel the need to skip the next one out of guilt. Try eating small, regular meals from a Mediterranean diet to keep your gut health in check and your mood lifted. This is a simple diet to follow because it is based on eating a wide range of vegetables and fruit, as well as legumes, fish, poultry, and moderate amounts of low-fat dairy. Extra virgin olive oil is a great source of healthy fat, along with avocados and nuts. Basically, focus on the fresh, colourful, unprocessed goodness.

Add plants at every opportunity

Aim to increase your plant food intake by including vegetables in every meal and snack of the day. But plants don’t just mean your leafy greens, these also include nuts, whole grains and legumes. These high-fibre foods will help get your digestion moving and keep you satisfied for longer. You also don’t absorb all of the fibre making it a very helpful trick if you are trying to reduce energy intake after a slightly excessive and fun festive period. 

Fill up with plants. Image: Unsplash

Return to regular exercise

Whether it’s a stroll around the block post-feast or some gentle yoga, getting active can increase circulation, activate your muscles and manage blood sugar levels. This can lessen your chances of a food coma crash.

Originally published as How to bounce back after a big meal, according to a dietitian