What Is Food Coma or Postprandial Somnolence?
Feeling sleepy after eating is commonly referred to as postprandial somnolence in medical literature and is colloquially known as a food coma. Individuals usually describe it as extreme fatigue that can last for several hours after a heavy meal. Although there are several theories on the causes of food coma, fortunately, numerous strategies and mindful eating practices can help prevent its frequent recurrence.
According to researchers, postprandial somnolence or sleepiness after consuming a large meal is an actual condition that scientists have extensively studied. The main symptom is similar to an ‘after-meal sluggishness,’ where confusion about the symptoms is typically uncommon. It is commonly characterized by feelings of laziness and heaviness, accompanied by a sensation of stomach bloating and, in some cases, a feeling of tightness around the belly.
What Are the Theories Regarding the Causes of Postprandial Somnolence?
The reasons listed below may vary from individual to individual:
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Consumption of Foods High in Tryptophan Content: Many nutrition experts commonly attribute the feeling of post-meal lethargy or slump to foods containing the amino acid tryptophan. Particularly, foods rich in L-tryptophan, such as meat and dairy products, are believed to be capable of inducing food coma. When amino acids are consumed along with carbohydrate-rich foods, such as a diet high in mashed or stuffed carbs like mashed potatoes, it leads to a significant increase in serotonin levels in the brain. Serotonin is a neurotransmitter known for reducing arousal and promoting relaxation. However, it can also contribute to feeling even lazy after consuming tryptophan-rich foods due to the elevated serotonin levels. It is interesting to note that tryptophan and serotonin also play a vital role in the production of the hormone melatonin, which regulates sleep cycles or patterns in the body.
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Change in Blood Flow to the Brain: According to a theory supported by many prominent health experts worldwide, a food coma or postprandial somnolence is a phenomenon caused by a change in blood flow to the brain. It is suggested that the blood flow shifts away from the brain and predominantly towards the digestive tract or organs, particularly after consuming heavy meals. Consumption of heavy meals tends to activate the parasympathetic nervous system (PNS). PNS is responsible for regulating various bodily functions such as heart rate, blood pressure, and digestion. It is potentially triggered when blood flow is redirected or decreased to the brain while being directed toward the active digestive organs. This blood flow diversion would be considered responsible for making one feel sleepy and tired, usually for a short duration.
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High-Fat or High-Calorie Containing Meals: As previously mentioned, researchers explored the tryptophan theory and the potential connection between changes in blood flow and lethargy after consuming a heavy meal or food coma. An interconnected finding that has been highlighted is that eating meals high in fat or low in carbohydrate content can also contribute to post-meal sleepiness and lethargy. Researchers propose that a complex combination of satiety resulting from a high-fat, low-carb, or high-calorie diet actually signals the sleep centers in the brain. This commonly occurs when one consumes a solid meal that is high in calories.
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Medications: Many people commonly take systemic medications, such as NSAID (non-steroidal anti-inflammatory drugs) drugs, which are widely used for reducing inflammatory responses in the body. Although the effect of food coma or postprandial somnolence is less common and less intense in these individuals, it tends to recur frequently after consuming a solid, heavy, high-calorie meal. In such cases, cytokines are also triggered, which directly affect the central nervous system and contribute to an increased perception of fatigue following heavy meals.
What Are the Remedies to Cope With Food Coma?
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Light Exercise: One of the best ways to prevent frequent food lethargy is by taking a walk after every meal. This not only helps balance blood sugar levels but may also reduce fatigue after consuming a heavy meal. Some individuals commonly experience nausea and vomiting after eating a high-fat meal due to the significant slowdown of digestion caused by such a diet. Even so, sticking to a light exercise regimen, such as walking or gentle cycling, can help relieve feelings of laziness and bloating.
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Relax for a While: If one experiences a food coma or food lethargy, there is no need to be concerned unless it happens too often. It is advisable to make an effort to rest and relax to aid the body in the digestion process.
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Balanced Diet: It is important to choose a variety of essential foods for a balanced diet. A balanced meal should include vegetables, fruits, whole grains, healthy fats, and protein sources. Following this diet regularly will ensure that individuals receive the vitamins and minerals to boost their stamina, endurance, and bodily energy. Additionally, a balanced diet helps counteract fatigue by meeting one’s daily requirement for essential micronutrients such as iron, B vitamins, magnesium, potassium, and more.
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Control of Portion Size: Regulating portion sizes, even in a balanced diet, is essential to maintaining health. For example, a single serving of fat should be around one to two tablespoons, and a single portion of carbs should be approximately one cup, roughly the size of one’s fist. When portion size is controlled, food lethargy can be kept at bay because it also reduces insulin hormone secretion, which can prevent drowsiness after meals.
Conclusion:
A food coma is a condition that, by large, defines the extreme lethargy post the consumption of a meal, especially one that can occur after eating a large meal. Following a balanced diet, engaging in light exercise after meals, reducing intake of high-calorie or high-fat meals, and practicing mindful eating and reasonable daily food habits are essential for sustaining long-term immunity and systemic health. These healthy practice regimens can primarily prevent individuals from experiencing food lethargy or postprandial somnolence by helping them stay focused, alert, and active.
